Self TMJ Release

Best done in the shower
Only do it as much as your Osteopath has recommended
Use the INDEX finger of the opposite hand with the fingerprint facing outward for the technique.
Slide the fingertip where the toothbrush would normally go, along the top teeth to the VERY back of your jaw. You shouldn’t be able to go any further.
Once you’re there, tilt your fingertip upward to the sky (if you are standing up)
Here: you should feel a needle type tension. You should “have the spot”
Though tempting, do not push too hard- aim for 4/10 pressure
Keep the gentle pressure until the pain subsides (should take 30 secs)
Gently open the jaw if you need a little bit more tension instead for pushing harder
Repeat on the other side!
Smile! Your TMJ has been released!