Release the Vice Grip on Your Voice & Pelvic Floor with Orofacial Release & Restorative MTYoga
Вставка
- Опубліковано 15 жов 2024
- Orofacial tension is a voice wrecker - and some of the muscles in the orofacial area are essentially the "vice grip" of the voice. This video is a brief overview of a few of the techniques I use when I teach Orofacial Release with patients and students who struggle with tension headaches, jaw clenching, poor posture, vocal struggles, pelvic floor tightness, or core/abdominal injury.
They can be done hourly or as needed. I typically spend around 30 seconds to 2 minutes of treatment at each area.
In this video:
1. Under Jaw Release - Mylohyoid/Digastrics
2. Side Neck Release - SCM using large blue MFR ball (this one is also great for stress mng)
3. Side Jaw Release - Masseter
4. Upper Jaw Release - Pterygoid
5. Scalp Release - Temporalis
All of these can be done lying down or seated - but during an active headache or stressful situation - lying down is the best for beginners!
The breath is the most important variable for success (not just doing the release correctly):
These releases must be combined with AD breath - see video - • Belly (Abdominodiaphra... (target 6 second inhale/exhale) and the MTYoga Quarter Fold Blanket Set up.
Next in this video:
Medical Therapeutic Yoga -
1. Two Blanket Cranium-C1 Release - use Mexican blankets for this in a tri- or quarter-fold position - do 10 reps of pulling the chin back and then rest for up to 5-10 minutes without letting the chin rise but also without actively holding it level (spinal neutral)
2. Cervical Retraction - "turtle exercise" - like a turtle pulling its head back into its shell
Getting Off Floor or Out of Bed - When you go to get up - roll over first and then push yourself up. Don't sit straight up.
Note!
Postural Awareness - There is no bad posture, there's only bad posture when one posture is perpetually held for a long time. However, in the case of tension HA's - the greater occipital nerves HATE forward head posture. During sleep and during the day try to avoid forward head posture, which includes making sure your pillow doesn't push your head forward. It should allow the head to stay in neutral.
IMPORTANT!
To Learn Blanket Folding and AD Breath used in this video - sign up for my Free Medical Therapeutic Yoga Library here - learn.integrat...
Read more about the Voice to Pelvic Floor Connection here: garnerpelviche...
-
For more from Dr. Garner:
💌 Sign up for her free newsletter here: integrativelif......
🎤 Check out podcast episodes here: integrativelif....
Disclaimer: This and any other videos by Dr. Ginger Garner and the Living Well team do not constitute a patient-provider relationship nor are they a substitute for medical care or physical therapy. By participating in these videos user assumes all risk. Before starting this or any other exercise regimen you should seek the advice and/or clearance of your physician, nurse practitioner, and/or physical therapist. To learn with Dr. G and her team, visit www.livingwell....
📆 If you want to see Dr. G and/or her team locally or via Telehealth, visit garnerpelviche...
📚 If you want to take virtual classes and/or professional coursework, visit integrativelif...
![Lp. Сердце Вселенной #30 ДВА В ОДНОМ [Один человек]• Майнкрафт](http://i.ytimg.com/vi/nrXy15orKhY/mqdefault.jpg)
Thank you , such a great educational and helpful resource ❤
So glad you found this one helpful! Feel free to suggest more topics or issues you'd like to see covered!
@@DrGingerGarner thank you, where would you like for me to send any recommendations on topics for the future ?
@@shararehgharib5815 You can send them to info@gingergarner.com or just comment here!
Thank you. Holding and moving the scalp was so great for me this morning.
You are so welcome
Great tips, my left side is a lot more sensitive and after just 1 min i could feel a release. I should note i had tmj issue from a 20 year old rugby injury , so thank you for this .
You are SO welcome!
Thank you 🙏🤗🌹
You are so welcome
Amazing!!!
Thanks!!
Thank you!
You're welcome!
I am a vocalist. I recently had a hysterectomy. Now I find myself clinching my jaw. At first, I had a difficult time finding my abdominal breathing. It is much easier when my jaw is relaxed. Your directions are easy to follow but I did have a question about the tongue. When you were referring to relaxing the base of the tongue were you referring to the back where it connects to the throat? If so should this stretch the throat open in a downward direction or in a position that lifts the soft palate?
Yes, exactly - where it attaches in the very back of the throat. It actually stretches the soft palate a bit when you are opening the back of the throat, but if it's done in a nuanced way without forcing it - the soft palate can remain somewhat unchanged. Hope this helps!
I think I was forcing it to widen the throat. I think of singing as relaxed tension. That was helpful
Thank you.
You're welcome!
Hi thanks. Is the book for self care? Be great if you could do more videos for tongue and throat. Thanks xxx
Can you tell me what book you are referring to? Also, tell me what issues you are feeling in the tongue and throat, would love to know!
@@DrGingerGarner hi sorry I meant your yoga book you mentioned in video but looks like it's for professionals! Can I ask if your pelvic self care 101 course is just yoga or massage as well? I'm very restricted and not sure if I'll be able to do many yoga moves? I presume there's no satisfaction guarantee on the course? My throat and tongue, neck, diaphragm are very restricted after a jaw injury. And you don't look 50 btw lol.
Thanks for your help. Anne
Hi Anne! Yes, you are correct. The textbooks I have are for folks who want a deep dive on therapeutic yoga from a physical therapy perspective - visit www.medicaltherapeuticyoga.com - or Integrative and Lifestyle Medicine - www.optp.com/Integrative-and-Lifestyle-Medicine-in-Physical-Therapy.
The wellness classes are for everyone though! They aren't just strictly yoga and you don't need any experience in yoga or lifestyle medicine to attend. The yoga in the pelvic floor series is restorative only - it's not for strength, it's for stress management and pelvic health and pelvic pain care. I hope this helps!
And you are so kind - thanks! I will credit the yoga and lifestyle medicine for helping me age well, plus functional medicine! Don't hesitate to reach out with questions - always here to help! @@annea549
would it be ok to do if one has long nails ?
thanks
Great question! It is tough to do with long nails - better to use a small ball for the fascial stuff. The scalp can be done with long nails though. Good luck!
❤❤❤
Thank you!