What would you do in my position - serious muscle tension

[EvangelicalAboutButteredToast]

I’d love to know what you would do in my position. Over 50, used to have a highly physical job for decades that (I think) has resulted in extreme muscle tension in my shoulders, neck and jaw. I have always clenched my jaw on one side and have worn a night guard for twenty odd years but I’m now in a position where I’m waiting for Botox through the NHS as the muscle tension on one side of my face is so bad that I can’t talk properly.

Things I have done and am trying; walking. I find walking whilst swinging my arms really helps so I try to walk for at least half an hour every day to relieve my shoulders. Sports massage. I recently had a sports massage which helped a little bit. They did cupping as well which I liked, but the main communication was I have to move more to sort it. Buccal massage on my jaw for my TMJ. This is booked in a couple of weeks time. I’m hopeful it might help with my speech - everything crossed as not being able to talk properly is driving me mad.

What else would you try and do if you were me? My timetable is going to stay nightmarish for another eighteen months and then I will have much more free time. So I can often only fit in around 30 mins every day to dedicate to exercise which is why I’m not sure what to concentrate on.

Qigong and yin yoga are both good for this.

Qigong looks bonkers but I’m also tense, have fibromyalgia and wear a mouth guard and it has, to my amazement, really helped. I will go and find a link to a really helpful guy on TT who does a lot of vids about fascia release and pop back with a link.

This guy has lots of videos on fascia release and info on tools that could help. He also does gentle quigong. I have a couple of other people to link to who are a bit more vigorous with their qui gong, for days when you aren’t too sore, but MN logs me out every time I go and copy a link so I will have to pop back and add them separately.

vm.tiktok.com/ZNRuJ29Gj/

https://vm.tiktok.com/ZNRu1wfWL/

this guy is a bit hardcore, but the one I started copying initially.

I’d go and see an osteopath. Muscle tension around my neck and shoulders was a frequent occurrence for me, which the osteopath sorted out really well.

The lady who does the buccal massage is an osteopath so I am hopeful.

@ImSoMuchOlderThanICanTake
thank you so much. Once I get home I’ll follow those links and look at it. Never heard of the name of that before so I’m intrigued.

I'd have a regular sports massage, plus yoga and pilates.

Have you tried a massage gun? I don't find it quite as good as massage, but can do it more often.

Have you tried hot yoga? It makes it easier to stretch and relax more.

I second an osteopath