颞下颌关节紊乱训练动作.pdfVIP

颞下颌关节紊乱训练动作

英文回答：

Temporomandibularjointdisorder(TMJdisorder)isa

conditionthataffectsthejointconnectingthejawboneto

theskull.Itcancausepain,discomfort,anddifficultyin

jawmovement.OnewaytomanageTMJdisorderisthrough

specificexercisesthathelptoimprovethealignmentand

functionofthejawjoint.Herearesomeexercisesthatcan

behelpful:

1.JawOpeningandClosing:Openyourmouthaswideas

possiblewithoutcausingpainordiscomfort.Holdforafew

seconds,thenslowlycloseyourmouth.Repeatthisexercise

severaltimes.

2.JawSide-to-SideMovement:Moveyourjawfromside

toside,asifyouarechewingonsomething.Startwith

smallmovementsandgraduallyincreasetherangeofmotion.

Repeatthisexerciseforafewminutes.

3.TonguePress:Placethetipofyourtongueonthe

roofofyourmouth,justbehindyourfrontteeth.Apply

gentlepressureforafewseconds,thenrelease.Repeat

thisexercisemultipletimes.

4.ChinTucks:Standorsituprightwithyourshoulders

relaxed.Gentlytuckyourchinintowardsyourchest,

creatingadoublechin.Holdforafewseconds,then

release.Repeatthisexerciseseveraltimes.

5.ResistanceExercises:Useyourhandtoprovide

resistanceasyouopenyourmouthagainstit.Placeyour

handunderyourchinandtrytoopenyourmouthwhile

pushingagainstyourhand.Holdforafewseconds,then

release.Repeatthisexercisemultipletimes.

Remembertostartwithgentlemovementsandgradually

increasetheintensityastolerated.Itsimportantto

listentoyourbodyandstopanyexercisethatcausespain

ordiscomfort.

中文回答：

下颌关节紊乱（TMJ紊乱）是一种影响下颌骨与颅骨连接的关

节的疾病。它会导致疼痛、不适和下颌运动困难。管理TMJ紊乱的

一种方法是通过特定的锻炼来改善下颌关节的对齐和功能。以下是

一些有助于缓解TMJ紊乱的锻炼动作：

1.张口和闭口，尽量张开嘴巴，但不要感到疼痛或不适。保持

几秒钟，然后慢慢闭口。重复进行几次。

2.左右摆动，左右摆动下颌，就像在咀嚼东西一样。从小幅度

开始，逐渐增加运动幅度。进行几分钟的重复锻炼。

3.舌头压迫，将舌尖放在口腔顶部，靠近前牙后方。施加轻微

的压力几秒钟，然