Helping You With Healthy Habits
Posts for tag: dental yoga
STRESS! You see it, you feel it, everyone seems to have it – some days more than others, right? That tension you experience finds its way to so many parts of your body, sometimes without your awareness, and sometimes it’s screaming at you. The tightness! The aches! The pains! For many, the discomfort lands in the head, neck, shoulders, jaws, -- and a place that is often overlooked -- the teeth.
Dr. Matthew Messina, a consumer adviser for the American Dental Association, says, “Stress, whether it’s real or perceived, causes flight-or-flight hormones to release in the body. Those released stress hormones mobilize energy, causing isometric activity, which is muscle movement, because that built-up energy has to be released in some way.” That energy may be exhibited in tooth clenching or grinding.
We often see the results of tension and stress as wear on teeth due to clenching and grinding. When we suggest that to people almost everyone tells us they don’t do it, or aren’t aware that they do it. So we suggest that they might notice how their mouth feels when they wake up in the morning; do they feel any tightness or soreness around their temples, jaws, or muscles in their face? Or when they are concentrating at the computer do they notice holding their teeth tightly together? What about the next time they are feeling angry? What’s happening with their jaw? Are they athletes? What about when they are weight lifting for strength training, or on that uphill climb on their bikes? Yep! The next time those folks are reporting, “you know, I catch myself holding a lot tension in my mouth; I find that my teeth are clenched tightly together.” Or “when I wake up in the morning, before I open my eyes, I checked and my jaws were feeling tight and sore – I must be doing that in my sleep!”
So then we need to consider the damage that this stress causes in the mouth, on the teeth, jaws, and muscles of the head and neck. We see this leading to major tooth wear and damage, or causing very sore muscles. Over time it can even lead to wear and damage to the temporomandibular joints (the TMJs), the jaw joints that are located in front of your ears.
Consider this: Dr. Robert Rawdin, a Manhattan prosthodontist, notes that when we chew we “normally exert about 20 to 30 pounds per square inch on our back molars.” As if that isn’t enough force on our teeth, he adds, “teeth grinders, especially at night without restraint, can exert up to as much as 200 pounds per square inch on their teeth.” Just think about how much damage that amount of force can create! For some people the damage is localized to extensive wear or broken or chipped teeth. For others, the muscles or jaw joints take the damage.
While the damage and wear that grinding creates can often be repaired, a far better approach is to prevent it from occurring in the first place. Most grinding and clenching creates some warning signs before the damage is extensive. Regular dental check-ups allow your dentist to monitor those signs to determine if problems are occurring before major damage is the result. And if your dentist determines that there may be a concern, it’s time for you to take steps to prevent further problems.
The first step is often to listen to your body. By choosing to integrate and practice things such as mindfulness, meditation, relaxation and yoga, people can first realize where the tension in their bodies is building up and then learn techniques to eliminate it. Some signs that you may be clenching or grinding your teeth are headaches, over-sensitive teeth, sore facial muscles, jaw pain, flat or sharp teeth, and/or damage or soreness on the inside of your cheeks.
By becoming aware of your patterns and learning to relax your jaw and those muscles, you can prevent problems before they become severe enough to require extensive dental treatment. It’s true: prevention, like honesty, IS the best policy!
This brief and effective jaw relaxer comes from our friend Deb May at YogaCare. If you find yourself carrying tension in your jaw, do this relaxer for immediate relief.
How to Relax Your Jaw in Two Minutes
With your tongue, touch each tooth, front & back, feeling where each tooth connects to the gum. Breathe deeply, stay aware and relaxed.
Use your tongue to massage the jaw hinge from the inside of your mouth. Take about 1 minute to do the left side of the mouth, then the right side, then rest your tongue at the bottom of your mouth.
Notice how it feels – your teeth slightly apart, the space at the roof of the mouth, tongue relaxed at the bottom of your mouth ... your jaw relaxed!
I was first introduced to yoga as a student at the University of Hawaii. After a long and stressful day in our student clinic, one of my dental hygiene classmates shared some poses with me. I immediately experienced help with the tension in my body, learned to relax my neck and shoulders and discovered a way to take some deep breaths between each patient.
I have been practicing yoga with Deb May of YogaCare since 2005. One of the greatest rewards of consistent practice, awareness, and intention has been the way yoga has helped me reduce stress and tension in my body and in my life.
Everyone carries tension in their body in different ways – sometimes it is in our neck, shoulders or jaw. Through yoga I have become more aware of the places tension resides in my body. Every time Deb would remind us to “relax your jaw” during a yoga pose, I found my jaw tightly clenched! This personal awareness planted the seed for what has grown into Kuttler Dental’s latest mission: To help the increasing number of people who deal with stress, jaw pain and teeth grinding.
As a dental hygienist, I see the dental effects of tooth wear every day. We have learned through studies that lifestyle changes are one of the most effective ways to address this. So I began with myself, and now want to spread the word!
Bill, Deb and I partnered to create an audio CD with a special focus on relaxation and breathing techniques to help reduce stress. You can learn ways to relax not only your jaw, but your whole way of being. We designed this CD to help everyone – it is geared toward beginners and even those who have never tried yoga. While there are two basic yoga practices on the disc, the rest of the tracks are focused on helping you to learn to relax, breathe deeply, and live freely.
If you are interested in our Relieve Stress for Dental Health CD, you can order here or give us a call at 563.583.6424. The cost is $16.00 (tax included). Shipping is an additional $2.00 or you can stop by our office in Dubuque and pick it up.
-- Sharon L. Kuttler, RDH
Every two years as a licensed dental hygienist in the state of Iowa, I must report my continuing education credits for re-licensure to the Iowa Board of Dental Examiners. This year as I am reviewing my records and compiling the last two years of my learning opportunities, I am in awe.
I have been in practice since 1973 when I graduated from the University of Hawaii. Needless to say some things have changed over the years! Who would ever have guessed the scope and variety of the things I am continuing to learn! In looking through the listing of classes I have attended, I am amazed by the scope, breadth, and variety of topics contained in what I have most recently learned!
- Been certified in the use of lasers for dental hygiene therapy
- Learned about the role of the dental team in sleep medicine
- Reviewed new preventive therapies and products including fluoride varnish and xylitol for reducing and eliminating cavities
- Learned about saliva testing for periodontal disease and dental decay
- Discovered more about testing for the DNA markers for the genetic links for the predisposition to dental disease
- Taken nutrition classes to learn about nutrition for women’s health, nutrition for oral health, and dietary supplements for oral health
- Been certified in CPR and OSHA, and attended reviews on infection control
- Taken over 24 hours of continuing education on the most recent data regarding periodontal disease alone
- Taken more than 13 hours of continuing education just on learning about new products, both prescribed and over the counter
- Given classes in dental yoga for jaw relaxation and stress reduction
- Heard more about myofunctional therapy to change swallowing patterns and orthodontic development for children and people with sleep disorders
So I just added up the total hours of my continuing education to report to the Iowa Board of Dental Examiners and discovered that I have taken 73.5 hours of continuing education in the two year biennium from September 2009 until the end of this month -- 39 of those just since the beginning of this year! (This is not counting the non-clinical courses on behavioral and spiritual development, and business management and marketing classes that the Board of Dental Examiners does not recognize for re-licensure.) The required number of continuing education by the state is 30 hours – so I was very surprised to learn that I have more than twice what is required!
Along with preparing my re-licensure application I am also in the midst of preparing to host my dental hygiene classmates from the University of Hawaii. It’s the first time we have gathered in Iowa, but we have gotten together almost every 5 years since 1973. This year, I want to pull out this list and compare notes with my buddies. I wonder if they are as excited as I am to be a dental hygienist.! I wonder if they believe, as I do, that there has never been a better time to be learning, un-learning, re-learning, and exploring the myriad of opportunities research and scientific data has given us for continuing and integrating evidence-based clinical and behavioral dental hygiene practice. I can’t wait to talk with my friends who have shared the history, the passion, and the commitment to dental hygiene with me. I can’t wait to be with the same friends who helped me get through chemistry, microbiology, pharmacology, and so much more. I know we will have a wonderful time!
(… And there will be a luau too!)
-- Sharon Kuttler, RDH
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