Monthly Archives: August 2013

Rolfing and Flexibility for Seniors

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I am constantly amazed at the results I see in my Denver City Rolfing practice on the benefits of Rolfing and Flexibility exercise for seniors. We do not have to accept pain and physical limitations as a normal part of the aging process!

 

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Stretching is an important part of elderly and seniors flexibility and will help offset the effects of normal decline in the flexibility of your joints, and help you remain active and independent.

As we age muscles become shorter and lose their elasticity. Aging can affect the structure of your bones and muscles causing pain and decreased range of motion in the shoulders, spine and hips.

Stretching is an excellent way to relax and relieve tension if you incorporate breathing exercises and good posture in your stretching program. It becomes very important for seniors to maintain range of motion and your ability to move all joints normally with activities during the day.

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The great thing about stretching is that it can be fun and done almost anytime and any place.

My Rolfing clients with upper body stiffness due to injury or surgery are encouraged to perform range of motion exercises with the affected body part at least three times per day.

  • Stretching can greatly help back pain
  • Stretching can improve your posture
  • Stretching is beneficial for arthritis

Generally elderly and seniors stretching should be done 2 to 3 days per week, performing each stretch 3 to 5 times with a 20 to 30 second hold.

Try one or two stretches for each body region. If you would like to increase your flexibility, stretches should be performed 4 to 5 days per week.

Remember that it is important to warm-up before beginning an elderly flexibility exercise program. The warm-up is an excellent place to use your stretching exercises.

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  • Warm up before stretching
  • Don’t bounce during stretching
  • Don’t hold your breath during a stretch
  • Stretching should not cause pain, be gentle
  • Don’t combine turning and bending back exercises at the same time.

    To stretch the back relax in a chair by supporting yourself with your hands on your legs while leaning forward.

  • When performing knee bends, don’t drop your buttock below the level of your knees.

    This places too much strain on your knees. Better to do shallow knee bends, keeping your feet apart and not locking the knees. Keep your back straight throughout the exercise.

  • Avoid pressing the head backward during head rolls which can damage the vertebrae in your neck.

    Move the head gently from side to side, never too quickly.

Remember, elderly and seniors flexibility training will only show benefits if it is done regularly with the correct form and duration of stretch.

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To learn more, click here to visit the Denver City Rolfing website.

Rolfing for Temporomandibular Joint (TMJ) Pain

 

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When I see clients coming into my Denver City Rolfing practice asking about TMJ. We first start talking about things like stress, sleep patterns and exercise routines to discover if Rolfing may be an appropriate course of action to relieve their symptoms.

Temporomandibular disorders (TMD) occur as a result of problems with the jaw, jaw joint and surrounding facial muscles that control chewing and moving the jaw. These disorders are often incorrectly called TMJ, which stands for  temporomandibular joint.

What Is the Temporomandibular Joint (TMJ)?

The temporomandibular joint (TMJ) is the hinge joint that connects the lower jaw (mandible) to the temporal bone of the skull, which is immediately in front of the ear on each side of your head. The joints are flexible, allowing the jaw to move smoothly up and down and side to side and enabling you to talk, chew, and yawn. Muscles attached to and surrounding the jaw joint control the position and movement of the jaw.

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What Causes TMD?

The cause of TMD is not clear, but dentists believe that symptoms arise from problems with the muscles of the jaw or with the parts of the joint itself.

Injury to the jaw, temporomandibular joint, or muscles of the head and neck – such as from a heavy blow or whiplash – can cause TMD. Other possible causes include:

  • Grinding or clenching the teeth, which puts a lot of pressure on the TMJ
  • Dislocation of the soft cushion or disc between the ball and socket
  • Presence of osteoarthritis or rheumatoid arthritis in the TMJ
  • Stress, which can cause a person to tighten facial and jaw muscles or clench the teeth

What Are the Symptoms of TMD?

People with TMD can experience severe pain and discomfort that can be temporary or last for many years. More women than men experience TMD, and TMD is seen most commonly in people between the ages of 20 and 40.

Common symptoms of TMD include:

  • Pain or tenderness in the face, jaw joint area, neck and shoulders, and in or around the ear when you chew, speak, or open your mouth wide
  • Limited ability to open the mouth very wide
  • Jaws that get “stuck” or “lock” in the open- or closed-mouth position
  • Clicking, popping, or grating sounds in the jaw joint when opening or closing the mouth (which may or may not be accompanied by pain) or chewing
  • A tired feeling in the face
  • Difficulty chewing or a sudden uncomfortable bite – as if the upper and lower teeth are not fitting together properly
  • Swelling on the side of the face
  • May occur on one or both sides of the face

Other common symptoms of TMD include toothaches, headaches, neck aches, dizziness, earaches, hearing problems, upper shoulder pain, and ringing in the ears (tinnitis).

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What Treatments Are Available for TMD?

Treatments for TMD range from simple self-care practices and conservative treatments to injections and surgery. Most experts agree that treatment should begin with conservative, nonsurgical therapies first, with surgery left as the last resort. Many of the treatments listed below often work best when used in combination.

Basic Treatments for TMD

Some basic, conservative treatments for TMD include:

  • Manual Therapy techniques like Rolf Structural Integration have been proven effective for many people.
  • Apply moist heat or cold packs. Apply an ice pack to the side of your face and temple area for about 10 minutes. Do a few simple stretching exercises for your jaw (as instructed by your dentist or physical therapist). After exercising, apply a warm towel or washcloth to the side of your face for about 5 minutes. Perform this routine a few times each day.
  • Eat soft foods. Eat soft foods such as yogurt, mashed potatoes, cottage cheese, soup, scrambled eggs, fish, cooked fruits and vegetables, beans, and grains. In addition, cut foods into small pieces to decrease the amount of chewing required. Avoid hard and crunchy foods (like hard rolls, pretzels, raw carrots), chewy foods (like caramels and taffy) and thick and large foods that require your mouth to open wide to fit.
  • Take medications. To relieve muscle pain and swelling, try nonsteroidal anti-inflammatory drugs (NSAIDs), such as naproxen or ibuprofen (Advil, Motrin, Aleve). Your dentist can prescribe higher doses of these or other drugs for pain relief. Muscle relaxants, especially for people who grind or clench their teeth, can help relax tight jaw muscles. Anti-anxiety medications can help relieve stress that is sometimes thought to aggravate TMD. Antidepressants, when used in low doses, can also help reduce or control pain. Muscle relaxants, anti-anxiety drugs, and antidepressants are available by prescription only.
  • Low-level laser therapy. This is used to reduce the pain and inflammation, as well as increase range of motion to the neck and in opening the mouth.
  • Wear a splint or night guard. Splints and night guards are plastic mouthpieces that fit over the upper and lower teeth. They prevent the upper and lower teeth from coming together, lessening the effects of clenching or grinding the teeth. They also correct the bite by positioning the teeth in their most correct and least traumatic position. The main difference between splints and night guards is that night guards are only worn at night and splints are worn all the time. Your dentist will discuss with you what type of mouth guard appliance you may need.
  • Undergo corrective dental treatments. Corrective treatments including replacing missing teeth to balance the biting surfaces of your teeth or to correct a bite problem.
  • Avoid extreme jaw movements. Keep yawning and chewing (especially gum or ice) to a minimum and avoid extreme jaw movements such as yelling or singing.
  • Don’t rest your chin on your hand or hold the telephone between your shoulder and ear. Practice good posture to reduce neck and facial pain.
  • Keep your teeth slightly apart as often as you can to relieve pressure on the jaw. To control clenching or grinding during the day, place your tongue between your teeth.
  • Learning relaxation techniques to help control muscle tension in the jaw. Ask your dentist about the need for Rolfing, physical therapy or massage. Also consider stress reduction therapy, including biofeedback.

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To learn more, click here to visit the Denver City Rolfing webpage.