Do you even "Gua Sha"?
Gua Sha hand tool
What is Gua Sha?
Gua sha is an ancient East Asian healing practice in which you use a flat hand tool, with gentle pressure, gliding the tool across the skin to increase blood flow. It was originally intended to break up stagnant energy, called chi, and promote healing. Now, Gua Sha has become one of the newest and hottest forms of self-care. And the exciting thing is, if it’s used on a regular basis, it can help drain the lymphatic system, ease muscle tension, reduce jaw pain and tension and some say the secret to better skin!
In my office I see A LOT of patients that complain of jaw tension, pain and “clicking” in the jaw. Temporomandibular joint disorders (TMJD) are a cluster of conditions that affect the bones, joints, and muscles responsible for jaw movement. The exact cause of TMJD is unknown, but stress is a big factor and studies show that tension in your cervical spine (neck) is a BIG contributor too. When we think about our daily habits: our posture, regular use of technology (cell phones & computers) and looking at how closely connected our jaw and neck are, it’s not hard to imagine how the two would be interconnected.
My recommendations for anyone who is suffering from any jaw issues are:
To get checked by a chiropractor. It’s important that the spine, particularly the neck is functioning properly and have your jaw assessed to ensure the jaw is tracking properly
Work on stress reduction techniques
Start some home care using a Gua Sha hand tool
Check out these 3 techniques on how to use the Gua Sha tool to specifically reduce jaw tension:
Step 1: Targeting the tension in the Upper Trapezius Muscle. This muscle runs from on top of the lateral shoulder and continues all the way up to the posterior neck. Start by running the tool on the lateral shoulder moving in towards the nape of the neck, the point where your shoulder and lower neck meet. Then continue up towards the back/side of your neck. Go slow. Repeat a few times and then do the same on the opposite shoulder.
Step 2: Targeting the SCM muscles. The SCM is one of the largest and most superficial muscles of the cervical spine. It attaches from the clavicle up to the mastoid process and temporal bone of the skull. It’s the big muscle that “pops” out when we rotate our head. To address the tension in this muscle you start with the Gua Sha tool just underneath the jaw and glide the tool down to just above the clavicle. Repeat 3 times and then repeat on the other side.
Take a closer look…….
Step 3: Jaw Release. With the grooved edge, start in the centre of the chin. Slowly slide the Gua sha tool along the edge of the jaw moving up towards the top of the jaw. I like to incorporate jaw movement with this one. When you reach the midpoint of the jaw begin to slowly open your mouth and continue to gradually open it until you get to the top of the jaw. Be gentle. Repeat 3 times and move to the other side.
Remember these tips:
use GENTLE pressure. Less is more.
if you are just starting out, hold the tool with a flatter position close to the face-this makes it gentler
always moisturize the skin first. I like to use facial oil as it helps glide the tool across the skin
Hope you liked todays blog! Questions or comments, comment below!