Transcription
Hello, everybody. I am mister Wallace, and in today's upload, we are talking about symmetry. And let's cut through the bullshit. There is no such thing as true symmetry. And the reason is because we, human beings, are, regrettably, asymmetrical beings, and this arises from the placement of our organs all the way to the conformation of our spine, and muscle imbalances, habits, and so much more, which is what we are going to cover in this video.
Okay. So let's start by saying that our organs, as I just mentioned, are asymmetrical. Our heart, for instance, is slightly tilted towards the left, whereas our liver occupies more space on the right side. Okay. And there are several mechanisms that makes this process efficient, which are the result of thousands upon thousands of years of evolution and it simply happened that our bodies thought that that was the best confirmation.
And one of those adaptations you might say or call revolves around the diaphragm. Okay. So we have this muscle which can separate your torso. K? So it separates the abdomen with your thoracic side.
So whenever you are breathing, the diaphragm gets pulled downward, which can increase the thoracic volume, leading to accumulation of oxygen in your lungs. And what is the connection with symmetry? Well, the diaphragm is divided in, two heavy diaphragms. Okay. So we got the left heavy diaphragm and the right heavy diaphragm, which is larger, thicker, stronger, and strangely enough a bit more attached to the lumbar spine, which is basically your lower back.
Alright? And there are several other consequences of this. The first one being that your center of gravity will be shifted from a position of balance to being slightly towards the right. Okay? And this initiates a series of cascade effects which can be amplified throughout your life and exacerbated through bad posture, injuries, bad diet, and simply modern lifestyle, if that makes it a bit easier to comprehend.
And how is that the case? So I just as I just mentioned, your center of gravity will be shifted towards the right side. Okay? But our bodies are constantly seeking for balance, for equilibrium, not symmetry. We are seeking for equilibrium and balance.
Okay? So your body will try in every way to maintain upright posture and the right eye level. Okay. Which is essential for spatial awareness, perception of depth, coordination, and to leave. And the direct consequence of this is the left anterior interior chain, left AIC pattern, which has been recognized by the Posture Restoration Institution, I believe.
Okay, so what is the left anterior interior chain pattern? Essentially, it's nothing but an adaptation, a natural adaptation that everybody has, which is the direct response of the center of gravity being shifted towards the right. Okay. So your pelvis will rotate anteriorly towards the right. Okay.
Whereas the left hip, of course, since one is going right, the other one has to go to the left. So he has to go back. Okay. So when if one goes forward my bad. If one goes forward, the other one has to go backwards.
Okay. So he rotates the pelvis. And as this process unfolds, that leads to an anterior pelvic tilt, which is something that everyone has. Okay. It's the extent by which your anterior pelvic tilt occurs that can then initiate the cascade effect that then can lead to some complications.
Okay. And one of those is when this left AC pattern is being activated too often and too many times, is that essentially the right side of the pelvis will extend during internal rotation. Whereas the left side of the pelvis will flex during external rotation. And to make it a bit more simple, your internal hip flexors will be more likely to become overactive towards the left side. Whereas the hip extenders, especially the external ones, will be more likely to be overused on the right side, depending on which side is being overworked.
Okay. And since we are talking about a right anteropelvic tilt, the direct consequence of this is an over activation of the hip extenders on the right side, inhibition of the hip flexors. Okay. So muscles such as the quadratic lumbaris and epsoasies will be activated a bit too much. They will end up being tight and causing back pain, muscle imbalances and soreness, okay.
And as a direct consequence your body will be even more likely to induce itself in bad posture, okay, just to compensate for that, which then fits even further into the positive feedback loop of the lumbar spine being pulled more towards the right. Okay. And as this process unfolds and keep recycling itself, so so that you get more activation of the left AIC pattern, you get more lumbar spine pull towards the right diaphragm and the right side of your body, your center of gravity gets shifted more towards the right. The next step is the temporomandibular clavicular chain pattern. And fuck me, this is so hard to say at once.
But we are going to say that this is the direct next step. Alright, and unlike the left ASC pattern, this is not a natural adaptation of our bodies, but more so a maladaptation. Okay? A failed attempt of our bodies to restore balance and equilibrium. So during the left anterior chain pattern, anterior interior chain pattern, our bodies will begin something known as sacral bone compensation.
Okay. So your sacral bones will begin to bend your lower back towards the left to to basically counterbalance the tilt towards the right. Okay. Which extends up up until the the thoracic side and the cervical spine. Okay.
So you extend all the way up to your upper back and upper spine. Okay. So as I said previously, pelvis tilted to the right, then we get the lower spine that goes to the left. And now we go the upper back, which is still oriented towards the right because that's where your center of gravity is more pulled on and that's where your gait is and that's also where you are more likely to step. Okay.
So your body will naturally favor the right, but your neck will side bend and tilt to the left. And there is a direct consequence of this. Okay. Which is quite profound. And listen carefully.
That's the spinal bone. Okay. Because when this process unfolds that leads to adaptations and compensations that can reflect onto your cranial bones. The cornerstone which being the sphenal bone. Okay.
So the sphenal bone is the most important bone when it comes to facial symmetry and relates as well to some of the muscles such as like the sternocleid mastoid, which is this big ass muscle that you go in here. Then what is it called? The scalene, which is basically the side of your neck and the upper trapezium trapezium, okay. And basically, when you have a sphenoid bone, this process can unfold all the way to your body because, as I said previously, some of these adaptations are a result of the body trying to maintain upright posture and good eye vision. Okay.
And essentially, the cerebellum can have a conformational change of your eyes. Okay. So one eye might appear lower or higher than the other, and I can also reflect on to your zygomatic bones. Okay. So and in two ways by the way.
So the sphener bone can be inclined or tilted. And silly me, I still haven't told you where the sphener bone is situated. So located. So the sphener bone is sitting just behind the maxilla and below your eyeballs. Okay.
And when it tilts, what happens is that one of your cheekbones might be a lower or higher than the other. And one of your ears might do the same shape. So one of your ears might be higher or lower than the other one. Whereas when it rotates, it simply pushes forward one of your cheekbones or one of your ears. So, yeah, it can cook you up pretty badly.
Okay? Because there is nothing else that can have such a major repercussion of how symmetrical you are. And the aesthetic is not the only issue because the the correct tilt inclination or rotation of your spinal bone when compromised can also lead to a change in the positioning of your temporal bones, okay, and when this process unfolds that can also lead directly to the misplacement of the temporal mandibular joint. Because on the temporal bones, we got something known as fossa, which is where the temporal mandibular joint connects the mandible with your skull through the temporal bones. Okay, so when you are compromising this delicate connection, the direct consequence is temporal mandibular joint dysfunction.
Because essentially your mandibular can't slide anymore in the right way on your fossa, Which then can lead to tear and wear down of the intramandibular disc that connects the two bones and structures. And that can have some major repercussions of, some of your facial biomechanics. Okay. Starting from basically when you try to open wide your mouth, you'll hear a clicking in one of the two sides or both depending on how severe your TMPRAL why am I why do I keep saying this fucking full word? Depending on the degree of your TMJ dysfunction.
Okay. So try to open wide your mouth. So in my case, the issue as I covered on my Symmetry 1.1 was this side. I used to hear always a really loud and at times painful click. Okay.
And I struggled to chew food. It was painful, it was loud and over time that inhibited the function of my left side of the face because we are not just talking about bones in here, we are talking about nerves, we're talking about muscles. And when your body gets less used to involve and engage a particular side of the other of your body or face in activities, it will simply lead to atrophy and itself this forgetting essentially how to perform certain actions. And waffling aside, I I don't have as much facial control over my left side because that's where I had my TMJ issues. And it's also reflect back to this funeral bone because it's so connected to all of these joints and bones and nerves and muscles that even a slight tilt and inclination can have such a rippling effect on everything else.
And all the symptoms of TMJ dysfunctions can, lead to even jaw locking. Okay. So when your jaw basically locks itself and then you're fucking have you seen those videos on YouTube where people just literally punching the jawline, not the jaw trying to like, you know, trying to get it back in place and that's a stage that you don't want to end up at. Okay? That's that's fucked.
I promise you because there is nothing that you can do without surgery intervention, and even then it still compromises quite significantly the sensitivity of your jaw, okay, which is quite upsetting. So the whole intervention that we are going to cover on this video relates to how to target these very delicate bones and how do they relate with things such as over activation of certain muscles in your face, which are a direct consequence of your temporal mandibular joint not functioning the way that it should, such as the the pterygoid muscles, which are situated just in your, you know, in the fossa, cheekbones or whatever, you know, in the in the inner side of them. And it's in here. And they are important for side to side movement of the jaw. And then alongside them, we got the muscle tears, which are arguably, I think and I believe, that they are the strongest muscle in terms of like, how much force they can exert per inch squared.
Anyways, this goes outside of the video scope, and it basically gets activated when you are clenching your teeth. You see? That's the master therapy activated, And it works in conjunction with the temporal the temporalis. Is it the temporalis or the temporal muscles? I think the temporalis, which are basically these two muscles really fucking thin but also really fucking powerful that can help you to, you know, fucking eat food and stuff.
And essentially, when you have TMJ issues, this can reflect onto your whole body once again because, you know, as I mentioned many many times, it's all a positive feedback loop, okay? So one thing reinforces the other, TMJ leads to other issues, so you will be more likely to eat and chew one side or the other of your face which will then exacerbate even further your facial asymmetry through muscle hypertrophy in one side and atrophin the other side. You will be more likely to sleep in one side or the other of your bed because now that you are using so much inside of your body, you might want to sleep on it or in the other side depending in how your nerves work. But for instance, I always stood in my right side. Okay?
Which is why, for some reason, I ended up developing Team Jay on my other side. Okay? And the direct consequence of all of this was that I really didn't like sleeping on my right side. Okay. It was really awkward.
It was really awful. So I was left on my left side. And as this process unfolded over and over again, it led to some conformational changes of my posture. So now I wasn't just sleeping and eating on only one side, I was also tilting my body more so towards one side and it's all interconnected, all of it, all of it and and it's not just a one stream effect where the hemidiaphragm is slightly bigger than the right. This this big ass cascade effect then result in your developing temporal and mandible adrenal dysfunction and atrophy or hypertrophy on one side or the other of your face.
It can be even reverse. It can all start from like maybe wearing the wrong pair of glasses, having a dominant eye or a dominant ear, okay, which then can reflect into your whole body and then lead to the same cascade effect but reverse. So that that makes things difficult, doesn't it? But the whole intervention, at least, the easiest thing that you could realistically do is starting from the root cause, which is why you should be able to tell by now based on the evidence and information that I provided. But if you still didn't, you can simply go according to what you reckon is the baseline of all of these issues, which usually starts from the hemidiaphragm, the right hemidiaphragm being activated too much.
So reverse engineering problem. If you if you utilize more your left hemidiaphragm through diaphragm oh fuck, this is what is so difficult, diaphragmatic breathing, you can exert a more balanced pull of the lumbar spine, which then can reverse a little bit the pelvic tilt and as a result, the left ASC pattern doesn't trigger to the same extent that it should trigger, which then will not activate to the same extent the right temporomandibular cervical chain pattern and as a direct consequence of it, your sphener bone will be less likely to be tilted as much and then your TMJ problems will also disappear or not really, but they will decrease simply because your temporables are now aligning more in the way that it should. But of course, this is not enough, nowhere near enough, like that actually does like really narrow to be honest. So So I wouldn't even bother too much with it unless you are really trying to, like, maximize as much as you can on every single metric and aspect, and I did it, by the way. And there are only few ways and few things that you can do.
So as I mentioned previously, habits play a big role into all of these, and I cover more of that into my Symmetry 101, so I don't want to go over it and spend another fifteen minutes talking about how genetics, epigenetics, diet, and posture blah blah blah affects your symmetry because it's a waste of my time. But what we are going to cover on the next part of the video are a series of exercises that you could follow through the Posture Restoration Institution. Okay. And we're also going to cover muscle balancing and neuromuscular reeducation. So you can basically, help to even out the distribution of force on your muscles, release tension, and hopefully get back to have the right level of balance in one side of your face and the other or perhaps even in your body.
Because, you know, as I said previously, 70 times it's all interconnected. And we are also going to cover Craniosacral Therapy through a series of exercises that can help you to restore functioning of the temporal mandibular joint, and we are also going to do some myofascial releases and so much more of that. But we are going to cover that on the second part of the video. It's fucking 05:00 in the morning, and I haven't slept yet yet. So I'm going to sleep, and I will cover this part of the video tomorrow or in two days.
Yep. Bye bye. Alright people, it's been two days and as you can see my face is glowing and I'm tying my hair down. There is a specific reason for this okay. So I had to put on some didioli in my face and before we jump to the conclusion there is a specific reason and that's because as you know and as I mentioned on the previous part of this video, I will follow through craniosaccharal therapy exercises that are meant to release tension from the temporal mandibular joint and alongside that I will also follow through some exercises meant to target the muscles that are related to your temporal bones and that can be also affected by your spinal bone and this involves a series of muscle releases and myofascial releases and also gentle massages which can help you to restore functioning of muscles that have been inhibited through strengthening exercises like isometric releases and anyways let's just begin.
Okay, so the first exercise that we are going to do revolves around the temporomandibular joint. Okay, so the first thing that you have to see is basically where the temporal and diploid joint issue is. Okay. So in my case, it used to be on the left as I mentioned in the previous part of the video. And a really quick and easy way to assess it is through simply opening while you're in your mouth slowly.
Do you feel any pain? Do you feel any tension? Do you feel any any any struggle in even opening one side or the other? Or even worse any poppings? And if that's the case, chances are that you have temporomandibular dysfunction.
So the direct step is to address that side. And if this is not enough, you can also follow through another procedure which is just trying to like fit an apple or an object that you can fit in one side of your mouth. If you can't do it in the other side then chances are that you have a lot of tension that has been built up and that you are or that you may need some of these exercises in order to restore the function of your jaw. And you have to find the point where your temporal mandibular joint attaches. Okay.
So you know when you open wide your mouth you will feel it. It's usually here in the middle point of your ears. So when you open your mouth you feel a joint that gets released. Okay so the first exercise involves pressing down your temporomandibular joint and opening your mouth. Okay This is just the warm up per se.
So just follow through this five times. It might be a little bit less comfortable but there is nothing to worry about at least for now. So just open your mouth five times. Brilliant. So the side where you feel more tension is usually the side that has the issue.
Okay. And that's the result of your intermandible disc not being attached in a way that it should be attached or the erosion of it which then can result in pain during mastication and even opening your mouth. And this is the foresight consequence of it. So, the next exercise which actually counts as an actual exercise involves putting some pressure on your jaw and repeating the same process. But now I want you to put your tongue in your upper palate.
So push your tongue against your palate in the same way that you would do like through mewing if that makes sense. Okay so don't don't leave your tongue at the bottom of your jaw. Okay. Just push your arm. So like so.
You see. Cool. So now I want you to perform this exercise which is known as an isometric, release. Okay. So you are just applying some really gentle resistance against your jaw and trying to open wide your mouth.
Okay? So the first step is to just hold the position for ten seconds. Alright. That's pretty easy. And that should help you to release some of the tension.
And so far we haven't gone through any of the actual procedures that you follow through. We are just trying to, you know, release some of that inner tension so then we can do the other exercises without actually escalating into any complications. Okay. But now we are actually starting with the real stuff. So now press again against your temporal mandibular joint whichever side has the issue.
Then either with the thumb, your index, your palm. In my case, I prefer doing this with my palms I just press against it and then I repeat the same process but now instead of using my fist I will just press on my chin with my thumb. Okay and hold the position for roughly ten seconds. Okay. Repeat this five times.
Anything that we did before doesn't really have any sort of like strain or at least you shouldn't really have as much of it as this exercise. So I feel like you are pretty much free to do as many repetitions and sets as you want always with some common sense of course so don't do like 200 reps or like 200 sets do maybe like I don't know maximum four or five okay six sets maybe 10. It doesn't really matter but you know it's just a warm up so yeah. And so when you are going this side something that is really important actually is that you have to push downwards. Okay.
So push down, don't go up, push down and then open your mouth. Whereas if you have TMJ dysfunction in your right side you want to do the opposite. So instead of pushing downwards with your palm with your finger or whatever you want to push upwards. Okay. So you can repeat the same process but just like this now.
And make sure to find the point where your temporal mandibular joint dysfunction is. Okay. Try to find the joint because otherwise you're just essentially wasting time. So like when I was doing this earlier I wasn't pressing on my TMJ but I was pressing on my zygote. So I was essentially doing it wrong.
So try to locate it again. Yep. That's it. Hold the position for ten seconds then repeat the exercise four to five times. I would strongly suggest you to do this maybe even with just three sets in the beginning and then work your way up as your TMJ gets stronger because you don't want to overload the joint and muscles in the early stages.
You want to progressively get better and to restore their function in a linear way. I feel like it's the best way to do it but you know up to you guys. Most people don't have severe cases of TMJ anyway so you might be okay even doing four sets but I started with three personally just to not compromise anything and now I think I'm doing pretty okay so but yeah it's all up to you. Next exercise involves doing something similar. Okay.
By now we are not placing our thumbs, our palms, or our indexes next to our TMJ. But we are doing this below our ear lobes. Okay? So it's a bit hard to like demonstrate from this angle. But essentially you have to place your finger in here.
Okay. You got a really small depression here situated just below your occiput and the bone star, you know, connect your cervical spine with your skull. Okay? So you want to find that little depression which is situated just here. Okay?
Down your earlobes. And then you want to hold it. Okay. It might feel a little bit discomfortable but try to do it anyways. Find the point and then.
Okay. Sorry guys. You can feel it really easily when you are opening wide your mouth. Okay so when you are doing the movement you feel something protruding And that's exactly what you should be pressing with your thumbs. So you go like this but instead of pulling backwards, now you want to pull this forward.
Okay? So you go like this and you hold the position for ten seconds. This is an amazing exercise to release tension from the muscle tears to release tension from your TMJ joint and can also have some minor activation of the pterygoid muscle which is what we are going to cover next. Okay. Through the muscle balancing and neuromuscular balancing.
Alright. So make sure to perform the exercises that I've shown and especially I don't know. I don't know. I know that some of you guys are just lazy so you will just skip through the, through the warm up at your own expenses I would say. But make sure to at least do the temporal and deeper joint releases on a daily basis.
This one and this one are essential to restore its function and they can also improve your facial asymmetry by just, you know, pulling back into place your temporal bones and restoring the feedback loop that gets disrupted from your cervical spine forward. So you know the direct effect of the right temporal mandibular cervical chain is the least reduction of your occiput. But by performing this exercise specifically, you can improve its function and then, you know, disrupt the feedback loop that then leads to the inclination or rotation of the spinal bone. So by extension you will improve your facial asymmetry by doing these. Okay.
So make sure to do both of the exercises and enough rambling muscle balancing and restoration neuromuscular restoration reeducation whatever. So my hands are now dry so I'm gonna have to de de oil myself a bit more I guess. Well, essentially the first exercise involves in rubbing your hands just like that. No I'm joking. The first exercise involves in gently massaging your face.
Just massage your face, the relieves, some of the tension that you got in your maceters, which you know as I've shown in the video many times, they are located just in here and they are those big ass muscles that you use when you are chewing. So you you see you can you can feel them pretty easily when you are chewing and they are situated just in here. Okay? So that's the area of our effect. We are going to work on our muscle tears by just, you know, doing some circulatory movements.
And I think that is way too much fucking oil in my face. But you got it. Just circulatory movements of your macer tears. Just like that. It should feel really nice, especially if you are holding tension in the alright.
Just then you can do the same in the opposite direction. There is also another exercise that you can perform to release some of the tension and improve the feeling of it which is simply, you know, with the knuckles go in here and just slide off just like that and I'm doing this on my right side but it could be either side it could be the left it could be the right but I would suggest you to do it in both because like especially if you are trying to like, you know, achieve hypertrophy of your jawline, you know, so to get like a bigger jawline and stuff. Doing these exercises will prevent the accumulation of fatigue and the cascade effect that leads to TMJ dysfunction and so much more. So even if you don't have TMJ I would strongly suggest you to do this if you are planning to work up on your jawline. Nonetheless, you do this five times really slowly even 10 once you get going on this routine for a while but you want to start slowly just do four sets of five and then proceed with the following exercise which is doing the same but instead of going straight down now we are going more like diagonally okay so we're going more in this way just do that five times and then depending on how you feel about this exercise there is the other one where you go straight Just five times.
Repeat three of all of these exercises but I don't really fit the diagonal one so I never really bother doing it. Yeah depending on how you find it. Do three of the exercises and then do the fourth set where you do the one that you feel that works the best. Okay. And if you find the diagonal one useless then just do two sets of the one downwards and the one you know forward and that's pretty much it for your masseters doing this exercise alone will help you to release a lot of tension from them and indirectly will also help you to, you know, not suffer as much from conditions that involve pain on your jaw or even worse because, you know, this has repercussions on your whole body, neck, so excessive activation of the sternocleid mastoid muscle or even of your temporalis because you know when you have too much tightness around your masseters what happens is that your temporal muscles need to work even harder.
Okay. So and since they are located just in your cranial structures, so, you know, on on your fucking skull, they will lead to a lot of pain over time. So by restoring the balance of your masseterias, you will be able to reverse engineer some of these issues. The next step involves targeting the pterygoid muscle which is involved in lateral movement of your jaw and is situated just behind your last molar I believe and it's found in your inner cheek. And there is a myofascial release that you can perform to address the pterygoid muscle directly and it's really effective but I don't consider myself confident enough in my communication skills and delivery skills so I will rather skip this exercise just because if I don't convey information in the right way you might end up doing the wrong release and then yourself up.
So we are going to focus just on the lateral activation which involves just applying some pressure to isometric release, isometric force or whatever and then you just end up trying to slide across side by side and that will activate your TMJ and Theragood muscle and this will feel really nice afterwards. Like I say that these Alcubierre works even better than the masseter, massager, no like message. It's even better because like it leads to like total reactivation of the the the pterygoid muscle. And that can also solve the issue that involves in your jaw swinging from one side to the other due to the right temporal mandibular cervical chain pattern. Okay.
Which is one of the direct consequences to it due to the adaptation that your spine has and the orientation of the occiput. Okay. So your jawline will shift to one side and as this process unfolds your pterygoid muscle ends up being overly activated. Okay. Which will then pull even further the temporal no which will then pull even further your TMJ yes the temporal mandible joint and lead to uneven photoresignalling of the dysfunction Okay, so you just want to apply gentle presso.
You can do this with your index finger, you can do this with your thumbs, you can do this by just holding your jaw and just And remember, keep your tongue on your palate. It's a bit difficult to do this while I'm trying to speak but ideally you want to always keep your tongue at the rear of your mouth by performing these exercises as that can help you to maintain more stability and alignment of your jawline and yes, Muwin actually works when it comes to symmetry but we're not going to cover that in this video And yeah just do the exercise five times per side. I would suggest you do that in both sides because if you end up overworking too much one side or end up working too much on the other side it might lead to atrophy or hypertrophy or one of the two sides and then exacerbating even for the your facial asymmetry. But, yeah, essentially, that's the exercise that you can perform. There is also a variation of it that you can do, which I don't mind showing because I don't think it's that crazy, Which involves in where is my pen?
Well guys I think I lost my pen. Never mind I won't be able to show the exercise. But essentially all you gotta do is placing a pen on your mouth and then just sliding it going side to side with your jaw. Alright. Just like that.
Then the next step is to do the same but then applying some isometric force on your jaw which then makes the exercise a little bit more difficult and challenging and yeah that's pretty much all that you can do for the target muscle alongside the other exercises that you can search out by yourself on YouTube. I won't take responsibility on it. So, yep let's go further. The next muscle that we are targeting are the temporalis and we are going back to the releases. Okay.
The exercise is meant to just restore the muscle by just doing some gentle massaging. And we are starting from the temporalis which is this muscle in here. So just two circulatory movement. One side then the other. And if you want to make things even better because you've got the temporalis in here then you've got the temporal muscles.
The temporalis are attached to your temporal muscles. But if you want to target both just you know movement, secretory movement and then try to just gently massage your scalp. This shinier will feel really nice And yeah, another way to do it is by opening your mouth and closing your mouth as you perform the exercise. Which will bring a further degree of difficulty into it. You can do the same when it comes to the massages that I showed earlier for your masseters.
So you can just gently massage your face and then just. Ideally you you want to do this while keeping your tongue at the roof of your mouth. Okay, cool. Now the next exercise doesn't revolve around the facial muscles nor the bones but it revolves around the muscles that we have in our neck such as the sternocleid mastoid and the upper trapezium. And the squalene muscle as well.
So first thing first now the sternocleid muscle gets pulled when you are clenching. You can see there is this muscle that pulls down this side. Okay, so if I do this it creates articulation and we pull down my jaw towards that side. So this can further worsen your facial symmetry. Okay, so when your SCR muscle gets too tight, the signaling process that lead to the pulling will get disrupted.
So it will basically reinforce itself and pull even further towards that side or simply end up keeping that pull. Okay. So you will have the joy in shifting from one side to the other even more and it's a really subtle process. It doesn't really like but over time that can lead to some compensatory mechanism that your body tends to assume in order to go through in order to maintain upright standing and eye vision through level. Okay.
And essentially the exercise involves opening wide your mouth once again but instead of doing it in the way that we were doing before which was through you know isometric contraction we are doing these more in a free manner. Okay so you can see when I'm doing this my ACL muscle gets activated. It looks silly I know it looks really stupid but you know sometimes you gotta do what you gotta do no man. And I guess all I want or whatever. Anyways You can see the activation of the muscle.
And, essentially, you want to repeat this in repetitions of five to four sets every day. And that's pretty much it. You don't want to over activate the muscle too much because that just leads to confirmations of your whole facial structure. And you can you can get tired really easily. Okay.
So you don't wanna do any of that. But another direct exercise that you can perform to improve its function right after you're done with the wall like you know opening the body mount exercise is by just gently bending your neck to one side. Okay. And try to reach the end point where you can't naturally do this. Okay.
You don't wanna like exert force towards like you know getting your neck to that side. You just want to do it gently. And then with your hand that your neck is positioned towards, you want to pull it just like this. Right? And then just hold the position for ten to twenty seconds.
I would say ten as a beginner, fifteen as an intermediate and twenty towards the later stages. So maybe after like six months of the intervention. That should feel really nice and in this exercise you want to focus on the side that is feeling tight and by doing this exercise you can release all the tightness. Okay. I would suggest you once again to do the exercises on both sides in order to not exacerbate any further asymmetries.
But if you are doing let's say four sets on the left side which in my case was the one that was affected you'll be good with just two sets in the right side because it doesn't really it's not really feeling any tension at the minute. So doing the exercise will not really affect it much if that makes sense. So you don't actually have to do it by the spelotool as you can maintain more alignment of your neck muscles. The next one revolves around the squalene which is the muscle attached to the side of your neck which helps you to do side to side movements. The SEM is more about pulling your facial muscles whereas the squalene is more about just moving your leg.
Which to be honest you kinda activate it when you do this exercise but when you are doing this one which is basically pulling forward your head towards your armpit. And there is actually a funny name about this exercise I think it's known as the armpit smeller or something like that. But anyways you just want to like once again go downwards with your head or going towards in this case the armpit in a gentle manner and then take your head once again and push it downwards towards your armpit. I would suggest you to take a shower after doing this exercise. I mean before doing this exercise otherwise, you know, I guess on smelly armpit.
Anyways, to exercise, now what you want to do is to hold the position for once again ten to fifteen to twenty seconds depending in, you know, the stages of your intervention. And then you can combine these two exercises with some higher variance. So for the SEM activation, you can basically do the same shit, which is, you know, two two, and then you just can start to tilt your head up. And that would make it a lot more, you know, a lot more painful even, but it works. And the next step is to activate the upper tapresum and you can do that by essentially doing the same motion.
Okay. So tilt your head upwards and then just use your left hand or in this case, yeah, left hand. If you're doing this in the opposite side then you can do this with the right hand. But essentially left hand okay you want to do this and then just go downwards and as you do that you can see that I get more activation on my ACM and you don't have to do reps in this fucking way it's stupid. You just want to like do all of it at once.
So tilt your head, Go up as you do it and then go downwards with your left hand. Okay? Just keep your hand straight, your arm straight and hold the position for ten to fifteen seconds. You don't want to do this for twenty seconds okay. Ten to fifteen seconds is optimal.
Then as for the armpit smeller you can do the same shit. So now try to face your armpit with your head just like this. Pull your head on top of your skull, pull it downwards and now try to like tilt it. Okay. This will activate once again the squalene but since you are tilting your head there is also going to be some activation of the SCM muscle.
I would suggest you to do this for ten to fifteen seconds once again. And that's pretty much it for the exercises that you can perform to restore temporal mandibular joint dysfunction, improve spina bile rotation and inclination and in overall to improve your facial symmetry. But as I mentioned many many times on the video it's a two stream mechanism, okay, where you got feedbacks reinforcing other feedbacks. So it's always a two seam effect and you can't really work in isolation. In order to fix your asymmetry, you have to work on all of your asymmetries.
And I could cover pelvic tilt exercises and exercises that you perform in order to like restore your scoliosis and stuff but this will basically end up being a video that goes on and on forever. I don't know if there is enough interest I might do another video where I cover the bodily exercises that you can perform to restore your symmetry but for the likes of you that haven't watched my HAKEmax 101 I've spoken about my routine that I use to revert my scoliosis. First on YouTube that has only by the way. And it was a seven years journey. I explained step by step everything that I've done.
Showed my routine that I followed day by day and that to this very still day I followed thoroughly and that should give you all the context that you need. But anyways, I hope that you guys enjoyed the video and if you did please leave a like share the video and comment what you would like to see next. And God bless you all bye bye.