Jaw pain:
*these are great as well: https://www.healthline.com/health/tmj-exercises#exercise
- Place the tip of your tongue on the roof of your mouth. Open your mouth as wide as you comfortably can, and hold for 5-10 seconds.
- Place the tip of your tongue on the roof of your mouth. Glide your lower jaw out as far as it will go and then back in as far as it will go. Hold for 5-10 seconds in each position.
- Slowly and steadily open your mouth as wide as it will comfortably open, with your tongue in a neutral position. Hold for 5-10 seconds then close your mouth. Next, open your mouth slightly and glide your lower jaw back and forth 5-10 times.
- Close your mouth. With your head facing straight ahead, glance to the right with your eyes only. Extend your lower jaw to the left and hold for 5-10 seconds. Repeat on the opposite side.
- Place a thin object, such as a pencil or paintbrush, in between your front teeth. Slide your lower jaw forward so that the object rests in between your back teeth and front teeth. Hold for 20 seconds.
knee and hip pain:
1. Lengthening Stretch
Because the iliotibial band is a connective tissue and not a muscle, you can’t really stretch it (or it would take too much force than you are capable of). But that “tight” sensation can be alleviated by stretching the surrounding muscles. This move stretches the tensor fascia latae, a muscle that runs across the hip and outside of the leg. Cross the injured leg behind the other leg and lean toward the uninjured side. First, stretch with your arms over your head, creating the shape of a bow from ankle to hand with the injured ITB on the outside, then bring your arms down to touch the ankle on the inside of the bow. Hold for 15 seconds and repeat 10 times. Perform 3 sets a day.
2. Clam Shell
Place a resistance band around your legs just above the knees and start by lying on your left side with head resting on left arm, knees bent and stacked. Slowly draw right knee up toward ceiling to open legs like a clamshell. Perform the exercise slowly with emphasis on good form. Build up to 3 sets of 10 repetitions on each leg. When this exercise becomes easier and the leg remains pain-free during the process, you can move on to more advanced strengthening.
3. Side Leg Lift
Start by lying on your left side with legs straight and feet stacked. Lift your right leg straight up, then extend the leg backward in that plane, move it forward, and then return it to the starting position. Form is very important. Check that you have a straight line from shoulder to ankle with the top hip slightly in front. (Do not let the top hip rotate backward.) Perform the sequence slowly with toe pointed down. Build up to 3 sets of 10 reps for each leg. Once you can handle that with no pain, make the move harder by lifting body into a side plank position with shoulder directly over elbow and hips lifted as shown. Build up to 3 sets of 10 reps for each leg.ADVERTISEMENT – CONTINUE READING BELOW
4. Single-Leg Squat
Start standing and shift weight to right leg. Balancing on right foot, send hips back and bend right knee to lower one-quarter of the way down into a squat. Make sure the knee stays straight over the foot and does not collapse inward. Extend arms straight out for balance.
After you have mastered the straight quarter squat, make the exercise more challenging by mimicking running form, extending the unsupported leg behind you and bringing it through to lift the knee in front of you. Ultimately, work your way up to touching the ground in front of you on the forward lean. Then you can progress to holding a medicine ball overhead.
5. Hip Hike
When strong enough, eccentric strengthening works the hip abductors in the same manner in which they function during running. Stand with left foot on a step or a stair, and let the right foot hang off. Place hands on hips for balance, then raise the other foot by lifting your hip on that side, while taking care to stay in a straight, upright position. Slowly lower the hip to the bottom of your range of motion, while staying upright. Perform 10 repetitions on each side and build up to 3 sets.