The Symmetry 101 full routine!
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- čas přidán 7. 07. 2024
- Before watching this, I strongly advise you to check out the Symmetry 101, Heightmaxx 101, and the Heightmax Routine uploads. Everything discussed in this video is a simplified version of the concepts covered in those three. To fully understand how these topics work and how to address your specific concerns, those uploads are just as important as this video.
Anyways, here’s a quick summary of the excercises you’ve seen in the video:
Interventions for TMJ Issues
1. Physical Therapy:
• Exercises: Targeted exercises to strengthen and relax the muscles around the TMJ.
• Manual Therapy: Techniques to improve joint function and reduce pain.
2. Splint Therapy:
• Mouth Guards: Custom-fitted dental appliances to realign the jaw and reduce stress on the TMJ.
3. Stress Management:
• Relaxation Techniques: Practices such as mindfulness and deep breathing to reduce clenching and grinding.
• Behavioral Therapy: Techniques to modify habits contributing to TMJ stress.
4. Medical and Surgical Treatments:
• Medications: Pain relievers, anti-inflammatories, and muscle relaxants.
• Surgery: In severe cases, surgical interventions may be necessary to correct structural issues.
Exercises to Address TMJ Issues and Facial Symmetry
1. Side Neck Stretch: Gently tilt your head to the opposite side of the affected SCM muscle to stretch the SCM. Hold for 20-30 seconds and repeat a few times.
2. Diagonal Neck Stretch: Turn your head to the left and tilt it backward to stretch the right SCM. Hold for 20-30 seconds and repeat.
3. Isometric Neck Exercises: Press your hand against your forehead, then against your temples (on each side), resisting the pressure with your neck muscles. Hold each position for a few seconds and repeat several times. This helps balance the strength of your neck muscles.
4. Neck Rotation Exercise: Slowly rotate your head from side to side, ensuring even movement. Do this exercise gently to promote balance in the SCM muscles on both sides.
5. Chin Tucks: Sit or stand up straight, tuck your chin in towards your neck without tilting your head down. Hold for a few seconds and then release. Repeat several times.
6. Shoulder Blade Squeezes: Sit or stand up straight, squeeze your shoulder blades together as if you are trying to hold a pencil between them. Hold for a few seconds and then release. Repeat several times.
7. Thoracic Extensions: Sit on a chair with your hands behind your head, gently arch your upper back over the back of the chair, and then return to a neutral position. Repeat several times.
8. Self-Massage: Use your fingers to gently massage the SCM muscle along its length, applying gentle pressure to release tension.
TMJ Disorders:
Harvard Health Publishing: "Temporomandibular joint (TMJ) disorders." www.health.harvard.edu/pain/t...
Mayo Clinic: "TMJ disorders." www.mayoclinic.org/diseases-c...
National Institute of Dental and Craniofacial Research (NIDCR): "TMJ disorders." www.nidcr.nih.gov/health-info...
NHS: "Temporomandibular disorder (TMD)." www.nhs.uk/conditions/temporo...
Temporal Bones:
Cleveland Clinic: "TMJ disorders." my.clevelandclinic.org/health...
Reitzik, M., Lownie, J. F., & Cleaton-Jones, P. (1990). An investigation of the anatomy of the temporomandibular joint. Journal of Oral and Maxillofacial Surgery, 48(9), 900-907. www.joms.org/article/S0278-23...
Pterygoid Muscles:
National Institutes of Health (NIH): "Management of temporomandibular disorders." www.ncbi.nlm.nih.gov/pmc/arti...
Greene, C. S., & Laskin, D. M. (2000). Temporomandibular disorders: Moving from a dentally based to a medically based model. Journal of Dental Research, 79(7), 1736-1739. journals.sagepub.com/doi/10.1...
Sphenoid Bone:
Journal of Craniofacial Surgery: "The role of the sphenoid bone in craniofacial growth." journals.lww.com/jcraniofacia...
Magoun, H. I. (2011). Osteopathy in the Cranial Field. Jones & Bartlett Learning. www.jblearning.com/catalog/pr...
Peitsch, W. K., & Bähr, M. (2013). Cranial osteopathy: Principles and practice. International Journal of Osteopathic Medicine, 16(3), 93-101. www.journalofosteopathicmedic...
Sternocleidomastoid (SCM) Muscle
Scoliosis and Pelvic Tilt
Harvard Health Publishing: "Scoliosis." www.health.harvard.edu/a_to_z...
NHS: "Pelvic tilt exercises." www.nhs.uk/live-well/exercise...
Scoliosis Research Society: "Adolescent idiopathic scoliosis." www.srs.org/patients-and-fami...
The improvement is crazy bro, can't think how well u'll be doing this type of content in a year. I'll be there, as always. Keep the work up man
@@mariaunpa Yo Maria,new uploads are coming soon from a new setting and hopefully an improved quality, looking forward to ur feedback. I got everything on check for the Weightloss101 and Hypetrophy101 and kinda working through Acne101, I’m not too sure about which one to record and release first, but the first one is coming out by the end of the first week of August. I’m currently back in my hometown in Italy, and been trying to relax and working out on my studies and researches as opposed to just trying to release more stuff that might just end up following the same paradigm that everyone else does which is oversaturating their channels with needless uploads that do neither enrich the page with valuable content or even more about who they are/character etc… I mean a top 10 tips to grow taller or cure this or that would definitely do well with the algorithm, but meh, sounds more like something I’d do for money than for fun haha
Love the videos but you have to explain the exercises better. Hard to know what you are doing
For the first part the second part was great
@@Jenith17on the description I put an explanation of all the exercises with a quick summary on the interventions 👍
Saving my life! I have to try these along with my regular body workouts!
keep it up bro ❤
Came from tiktok
@@hrmystro2887 welcome to the club buddy
does it work for higher lower eyes?
My right cheek is bigger than the left which side do I sleep on?
Great video bro but could you please explain the exercises in detail or write them down with instructions?
@@tkfunn1 might release another video on the shorts about this ye
@@Mr.Wollasyay
On the left side of my jaw there is like ball which come out of the pocket when opening my mouth and on the right side its normal not coming out of pocket. Is that basically tmj that I have on left side?
same
literally lmk when someone answers
Hey there! I’m 15 and feeling a bit confused about my skincare routine. Despite taking care of my face for a few months, I haven’t seen much improvement, and I’m unsure if I’m using the right products for my skin type. I’ve also been sleeping on my back for a month but haven’t noticed any changes. On top of that, my face isn’t symmetrical my eyes, eyebrows, and pretty much everything feels lopsided. Can you help me figure out what might be going wrong?
I love the raw uncut footage lol.
I also have a question, what do you recommend for bruxism? My dentists have been telling me I grind my teeth and shi
@@attest9110 yo fam, it really depends tbh, is your bruxism caused by dental malocclusion, TMJ related problems or is it just subconscious thing? Usually what they recommend as far as I know are mouth guards to wear before going to bed while trying to subconsciously stop grinding your teeth through the day, until eventually you stop altogether, but if you have malocclusion it’s esssnfial to adress that first as wearing the guard with that kind of problem might end up changing your facial structure overtime(obviously for the worse since malocclusion promotes asymmetry and by wearing that thing you’re just making things worse), anyways, try to consul your dentist proactively and see if there’s anything else that you could do, like idk, bruxism can also be caused from stress, anxiety etc, maybe some pill to decrease cortisol production or some shi, I mean I’m sure you get the point by now, but yeah good luck broski and much love
@@Mr.Wollas thx g. my dentist is honestly rebooted. I've brought up my jaw clicking and popping thing twice now, and she's told me oh don't worry sweetie it's normal. What's not normal apparently are my perfectly grown wisdom teeth that I gotta pay 2k to get removed. 😭😭
I was thinking of the cortisol one, and I was thinking about hopping on ashwagandha to see if that helps.
Also, how does one know if they have a dental malocclusion?
last question, is a tongue tie something you recommend getting treated?
Did you use any orthodontist treatments? Braces? Invisilign? Palette expander? Splinters? Mouth guards? Please can you be a little more specific because in your other 101 video you are just talking in general. I’m battling TMJ 😢and trying to find solutions. I tried the splinter but it only made things worse. My jaw is at all times locked. My back is in constant pain. 😢
Hey bro! Quick question, i noticed on my right profile that my sternocloid mastoid muscle has a nerve muscle that pulls down my skin on that side.. which pulls down my skin under my jaw creating a turkey neck look. It is super weird as my left side is perfectly fine. Is there any specific exercises for this because i know for a fact i don’t deal with TMJ issues. My only noticeable assymetry is that issue mentioned.
The muscle that pulls down is actually called the carotid triangle, should give you some clarification. Would greatly appreciate a response. 🙏
@@SMK--that was a really good question that in all honesty I didn’t know how to adress while being 100% sure of what I was talking about, so I did some further diggings and based on the findings I’m sure that the areas that you need to target are essentially 3: Muscle imbalance as one of your SCM muscles might be more developed or tensed than the other resulting in pulling effects, postural issues, poor posture which ofc puts additional strain on your neck, especially the critical C2 and C4 neck vertebrae and extensifies SCM tension and result in a cascade effects that just make things progressively worse with head tilts and such, and perhaps nerves in the neck area being under more stress resulting in a more pronounced pulling on the SCM or limiting the motion of the weaker side and indirectly resulting in the weakening/atrophy of the weaker side.
You should try some of the excercises I adrsssed on the video about the SCM muscle, if you feel some decent level of discomfort while doing them then it’s most likely these are the underlying issues you need to adress. If things r serious I’d really suggest u to consult a specialist, cuz things like these always get worse on their own, but if not, try these:
1. SCM Stretching:
• Side Neck Stretch: Tilt your head to the left to stretch the right SCM. Hold for 20-30 seconds and repeat 3-4 times.
• Diagonal Neck Stretch: Turn your head to the left and tilt it backward to stretch the right SCM. Hold for 20-30 seconds and repeat 3-4 times.
2. Posture Correction:
• Ergonomic Setup: Ensure your computer screen is at eye level and your chair supports your lower back.
• Postural Exercises: Incorporate chin tucks, shoulder blade squeezes, and thoracic extensions into your routine.
3. Strengthening Exercises:
• Isometric Neck Exercises: Press your hand against your forehead and temples, resisting the pressure with your neck muscles.
• Neck Rotation Exercise: Slowly rotate your head from side to side.
4. Myofascial Release:
• Self-Massage: Gently massage the right SCM to release tension.
I’ve shown most of these on my video, but you might want to search specifically for SCM Muscle tension relief exercises here on CZcams for more context on the ones I haven’t addressed, there plenty of that in there, cheers!
@@Mr.Wollas thank you! 🙏
show them unc! ❤❤
Bro please add too auto translate to turkey lanagued i cant understand
Hey bro, from tiktok. How can I tell what part of my face is tilting more to the other side? It's pretty confusing to decide if it's the left or right side.
@@_offesse it's really easy tbh, use the inverted filter, if you can't spot any difference then you might have an Extremely symmetrical face, and if that's the case this video wouldn't really help you much tbh. But if that's not the case, easy ways to spot are flared ears(which one sticks more than the other, nose, or one eye appearing higher than the other), drooling face, one side of your jaw looking rounder/less defined or smaller than the other etc…I mean mate, just watch the video and at the end of it everything is really self explanatory, which is why I'm not bothering to reply to most of the private DMS on my tiktok page/insta.
@@Mr.Wollas Thanks man
hi bro whenever i bit or do most things with my jaw my right masseter is always much more activated than my left one, and my right masseter is much bigger because of it. ive tried chewing on my weak side to fix it but again my right masseter still gets activated alot whenever I try that. any solutions?
@@janssonator3450 mastic gums and chew exclusively on the weaker side I guess, I recommend a 2/3 ratio, but if your right massetter still gets activated while you stop using it all together perhaps chewing a mastic gum for 1 hour a day should do, I bought mine from a turkey company called felim mastic gum on amazon
@@Mr.Wollasthanks!
Hey bro if my right side of the eye is higher than the left one does that mean the right side is lopsided am I should sleep on left side?
@@lukasvanishvili7186 check the symmetry 101 upload and go through the parts Where talk about sphenoid bone and all your questions will be answered👍
@@Mr.Wollasthanks❤️
I cant do some of These exercises because it hurts with my braces
Is it Bad if I Skip some exercises?
If I was in you I'd wait, it's always better to adress one problem at the time, if you're wearing braces you should have dental occlusion problems and these interventions might disrupt some of the re-alignmsnt process of your braces, so wait till you're done fixing your teeth, that by itself should be a massive improvement alone tbh, sleep on ur back or try to chew on the weaker side. 👍
okay thank you if you have an asymmetric Face/jaw is it always Tmj
and Can I correct my nose because I think the nose is the Main Problem its very tilted
My eye to nose distance varies from eye to eye. I think it has to do with one side of the face being more prominent than the other. Is this fixable, and if it is how do I fix it?
@@Ok-sy9ew if it’s interstitial distance being different then I don’t think you can really do anything beside surgery or hope, but if it’s one being upper than the other it’s sphenoid bone as adressed on the vid, check out the full symmetry 101 for more context, or some of the replies I gave, there should be plenty in there
@@Mr.WollasThanks for your reply. What is interstitial distance?
@@Ok-sy9ew my bad fkin corrector, I meant to say interocular breath/distance, if one set of your eyes is closer than the other to your nose horizontally. By straightening the sphenoid you can restore one eye being higher than the other, but I’m pretty sure that the correlation between that and the horizontal distance between your eyes being quite negligible, unless you have terrible sphenoid tilt which, would really be obvious and cause many more underlying problems for you or your health providers to not address through some surgical interventions
@@Mr.Wollasthanks bro!
Braces, sports, and this Men might safe me 😂
What if I got one side of my face more fatty but I’m skinny so I can’t really do a calorie deficit
Real
Guys, if you have this problem now, fix it right away, don't say anything like oh i'll do it tomorrow. My tmj on one side is fucked now. It's constantly jammed, I cant open it fully for like three month already. Before it was clicking every time I open my mouth. Please fix it now for your own good.
best of luck
@@whywhywhywww the more you wait the worse sht gets yeah, but there’s no such thing as doom, unless you got TMJ on both sides and your jaw is constantly locking itself there’s always margin for improvement with or without surgical intervention. I remember being unable to even chew apples at times and now I got rid of my TMJ almost entirely. Acting promptly is always better than waiting, but deciding to not resign yourself to your circumstances it’s even better. As they say the best day to start was yesterday and the second one is today. So don’t be regretful about what you could’ve or might’ve done and simply do what you can do today 👍
@@Mr.Wollas Thanks! I contacted a doctor at the start of all this and now I do some exercises he told me to and use ibuprofen to release muscle tension. The last one really helps sometimes and the exercise is hard to do but anyways. The only problem I can just forget to do the thing. If it helps someone, the exercise is:
You put a tip of your tongue as far back as you can go to the upper part of your mouth.
You start opening your mouth for 5 seconds (better to do it in front of a mirror so you can make sure you open it straight and with no sliding towards any side) and rest for 5.
Do it for five minutes.
Hardest thing is your mouth feels drained after all this but I could finally feel some work in my left jaw muscle ( I have right TMJ problem)
do you need to fix anterior pelvic tilt?
@@Hacker-hs9cz yup, tbh in my case what I was suffering from was a lateral pelvic tilt with a few degrees of anterior tilt outside of the normal range(which I might still have), what I focused on mostly was adressing the lateral one as that was the route of all my problems,so what I know about anterior tilt is quite limited, but as far as I know it’s not as bad as having an inclined one, as ur odds of developing scholiosis will decrease a bit and so will all of those cascade effect problems that come with it, but you’re more at risk of kyphosis, which although is not as bad as having scholiosis will surely still out additional pressure on ur neck which might change the natural conformation of your facial muscles and bones. Just not as much dramatically, as long as you don’t develop any other back problem other than scholiosis or lordosis(which you’d be more at risk of due to the potential imbalance on your upper back/traps caused by the forward tilt of your body)👍
@@Mr.Wollas thx g 🙏
Brother, you have to explain the exercises closer to the camera and in detail and also say them one by one quickly. It's not hate, it's just so we can appreciate it better 🙏🏼
how much shall i do that?( i’m talking about time for rep)
It all depends based on how much discomfort you get tbh, for the miofacial interval releases I usually go for 5 seconds, while for the longer one 10-15, but really depends on feel. With this stuff it’s really more of a trial and error until you understand what works best for you tbh
@@Mr.Wollas thx for the answer
Bro im 18 do u think that is too late to fix my assimetry?
Keep going bro ur insane
it’s never too late
@@Diego-k3h I started at 21 and I’m still 21, it’s never too late friend :)
I had NO idea bruxism was a bad thing I clench my teeth from side to side all the time
@@r2skuub112 yeah bro, putting aside that you’re ruining your tooth anamel, which leads to your teeth becoming sensitive and even exposing the nerves underneath in worst cases(check advanced bruxism on google, sht makes your skin itchy haha) but on top of speeding up 10fold your tooth decaying process it will also lead to TMJ, build up tension on your SCM muscle, cervical neck pain and overtime to develop it in the other side too which makes things just nastier, consult your orthodontist asap n try to see what you can do about it, some people use mouth guards until they stop feeling the need to subconsciously grind their teeth, but I’d say that’s quite of a rudiments approach
who is also here from tiktok
I cant fall asleep on my back
and for eye symmetry
As addressed in the video, eye asymmetry often relates to issues with the sphenoid bone. For this condition, consulting an extremely skilled and experienced orthodontist for cranial osteopathy or overall chiropractic therapy is recommended.
However, these exercises can help restore nerve function in your facial muscles, indirectly improving your facial symmetry. By engaging in these exercises, your sphenoid bone may become straighter through the compensatory effect of your bones and muscles being positioned differently. This allows your body to find a new state of equilibrium, potentially resulting in a straighter sphenoid bone.
Moreover, sphenoid bone asymmetry is typically not the primary issue. As discussed in the in-depth review, body asymmetry, especially when it affects the C2 and C4 vertebrae, can lead to your head being tilted. This tilt makes your eyes appear asymmetrical. Spending most of your day with a head tilt can eventually affect the sphenoid bone, but it’s more of a consequence rather than the root cause. Addressing overall body asymmetry and improving your posture will likely have a positive effect on the alignment of your sphenoid bone and facial symmetry.
So adress the underlying cause and the consequential will follow. At least that’s how I fixed mine.
Explain exercises in details we don't understand you
@@antholeo2933 maybe before writing this response you should check out the description since I gave out a whole summary of how all of these interventions work…
This a dope video concept but would be way better with better organization. Define some of the muscles your talking about and point them out quickly before demonstrating each exercise. I feel like you just kinda ranting lmao. Just tryna help bro 👍🏾
@@gregllo424 I’m not really out there to become a CZcamsr or anything, I genuinely gain nothing from doing this besides some personal satisfaction. I know that providing more quality would definitely help me to blow up or to make a living out of this, but as said earlier that’s far from being my goal here. And therefore doing anything beyond what I’m currently doing out there is really a terrible return of investment for my time. Furthermore, although the quality of the audio, clips themselves might not be subpar, I car grantee you that I am the only person who’s providing info of this level out there for free, everyone who knows barely half of this stuff chages you garbage for hundreds of dollars for magical courses that don’t even work. While at least, on top of releasing all of this stuff completely for free and providing all the sources for you guys to conduct further research on your own if not satisfied by my explanation I am also trying to make you guys actively understand things rather than throwing you out under the bus with generic one fix all solutions by going hand to hand with each and every thing. That’s exactly how I wished things explained things out there and how I want things to be under my hub, but who knows maybe tomorrow I’ll wake ups you complete different ideas, but until then I’ll change the format of my uploads at my own terms and conditions and when I feel like it doing it. So please do not expect things coming here from a position of power because there’s no costumer and there’s no service here, because as for now it is just me sharing some of my results and independent research I’ve been conducting over my free timeHowever, I appreciate the feedback. Thanks and have a nice day friend👍
gg