Since your muscles are already overworked, this program will mostly consist of relief strategies to help relax the overworked muscles.
Relief Strategies
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Apply a heat pad to the masseter muscles 3 times a day for 10-15 minutes each session
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Avoid stressful activities like doomscrolling and overthinking your symptoms. Staying calm can help ease muscle tension and support recovery.
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If you're on medications like SSRIs, which can be linked to bruxism, consider discussing with your doctor about the potential connection and whether pausing or adjusting could help reduce grinding.
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Consider consulting an Orofacial Pain Specialist about a Flat Plane Stabilization Splint. This splint can help manage clenching and grinding during peak times, such as sleep or intense activities like gym workouts.
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Consider working with a psychotherapist who can help you break the habit of clenching and grinding through stress management and behavioral techniques.
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Consider taking magnesium supplements before bed, as they may help relax muscles and support better recovery.
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Do the "Posture Correction Program" or "Rocabado 6x6 Program" daily to improve posture and reduce strain on jaw muscles, aiding TMJ recovery.