If you have neck or jaw pain (TMJ / TMJD) it is important to know how to move from sitting to standing so you don't aggravate it. Best instructions are through watching the entire video. Below the video are a the key points to remember when moving from sitting to standing.
Tips on how to move between sitting and standing
This is best practiced with a kitchen chair before you try to adapt it to getting up from the couch. I suggest to my in person clients to make it a regular habit to move this way when getting on and off the toilet. There are less distractions there, it is a hard seat, and an appropriate height with no armrests to rely on.
Of course, once you get this motion engraved in your nervous system and muscles you won’t have to do the gentle cueing. But my clients find it is a good way to begin.
Sitting to standing
Start sitting, hips are shoulder width apart and knees are over the ankles.
Cue your movement by gently tapping with the pinky side of your hands in your hip folds. This is to remind you that the motion starts from here.
Keep the spine straight and bend forward at your hips, not your low back. You should be looking towards the floor now with your weight shifting over your feet.
Push into the floor and stand up from the legs, then straighten up the spine using your glutes.
Don’t keep your eyes focused on any particular item during the motion. Your eyes will not stay looking at the horizon.
Don’t pull with the head or jaw to get out of the chair. Think of letting your head just go for the ride.
Standing to sitting
Stand with your feet almost shoulder width apart.
Cue yourself for the right motion by gently tapping with the pinky side of your hands in your hip folds. Fold at the hips and bend your knees. You should not fold at your low back.
As you fold and squat, your rear end will reach back and your weight will be shifting over your feet. Lower yourself to sitting on the chair. Then straighten up from the hips so your spine is now vertical.
Don’t keep your eyes on focused on any particular item during the motion. Your eyes will not stay looking at the horizon
Habits of use are important to address
Moving between sitting and standing is one very important habit of use to address if you have head, neck or jaw pain. In my online learn-at-home course Self Help to Relieve Head, Neck & Jaw Pain there are video lessons teaching other habits you should address. It highlights:
Airway habits
Bad oral habits
Postural issues
Sleeping positions
Eating positions & irritations
Environmental triggers you can control
In my free sample video you’ll learn about one of those habit changes to adjust now. You can also learn self-massage to one jaw muscle that can give jaw pain, tooth pain or headaches when too tight. Sign up using this form to receive that video in your email inbox immediately.
Work with Katie
If you were wanting to work with me to address your head, neck or jaw pain through my use of structural massage therapy first visit this page to learn more and watch a video about how I work and get more resources.
