The Head & Jaw The Neck The Upper Back, Chest, & Ribs The Shoulder The Elbow, Wrist & Hand The Low Back, Abdomeb, & Pelvis The Hip The Knee The Leg, Ankle & Foot
GENERAL INFORMATION, STRETCHING, STRENGTHENING AND ERGONOMICS OF THE
The Head & Jaw

Patient Resource About Osteopathy Osteopathy for Babies OsteoInfo News Profile Contact Image Map

>> Stretching for the Head & Jaw
When stretching for the Head an Jaw it is important that you work both muscles directly attaching to head and jaw but also muscles that help relax and realign the whole body. The exercises below assist with this.



Temporalis Stretch
1) Place your thumbs on your jaw
(2) Open your mouth
(3) Push up with your fingers whilst keeping your jaw open
Note: A gentle massage in the area a little to the side and above the eyes can have a similar effect.






Front, Side, and Back of Neck Stretch
A very effective stretch for the neck which stretches multiple muscles along the neck.
(1) Place one hand on your head and the other hand behind your back.
(2) Your hand on your back remains stable while you pull and stretch with the hand on your head.

Different Positions: once you feel the stretch has been effective then change the place of the hand on your head (either towards the face or the back of the head) and stretch again in another direction. You can effectively do this stretch with your hand in 5-10 different positions.
The hand behind the back: this ensures that your shoulder does not get pulled up with the stretch. As an alternative you can hold a weight in your hand or you can also hold onto the bottom of a chair if seated.



Floor Flexion Stretch (Back of the neck)
Lie on the floor, bring your knees up and hold them with your hands. Gently pull your knees close to your chest (you should feel a stretch through your upper and lower back). You can gently lift your neck to increase the stretch.





Floor Extension Stretch
Lie down on your front and gently lift your upper body up and extend through your back and neck. Hold this position and then slowly come back down.
 
 
 






Floor Knees Up Flexion/Extension Stretch
Bring your knees up under you and point your toes. Bend your head down and stretch your arms out in front of you.





Hamstring Stretch

A good hamstring stretch will relieve tension in your low back and pelvis which will also ease the tension of you upper back, neck and head. The most common way to stretch the hamstrings is to slowly bend forward and touch your toes. You can do this standing, with your leg up on a chair, sitting with your legs out in front of you, or even lying with your legs up above you.