Krina Panchal Physiotherapy - TMJ, headaches, migraines & tinnitus

28/07/2026

Constantly stretching your neck, but it still feels tight? 🛑

It’s time to rethink your recovery strategy. We’ve been conditioned to stretch whenever a muscle feels stiff, but here is the physiological reality: tightness is often a symptom of weakness, not shortness.

When you spend hours staring at screens or hunched over a desk, your neck muscles become overworked and stretched out just trying to support the weight of your head. Constantly stretching an already exhausted, lengthened muscle might give you five minutes of relief, but it won't fix the root cause.

What your neck actually craves is strength, endurance, and stability.

🛠️ Swap the Stretches for Strength

Try adding these simple, low-impact strengthening exercises to your routine to build resilience and kick that stiff feeling for good:

Isometric Holds: Place your palm against your forehead. Gently push your head forward into your hand, using your hand to resist so your head doesn't actually move. Hold for 5-10 seconds. Repeat this on the back and both sides of your head.

The Chin Tuck: Sit up tall, keep your chin parallel to the floor, and pull your head straight back (think about making a double chin). Hold for 3 seconds, release, and repeat 10 times. This strengthens the deep cervical flexors.

Scapular Squeezes: Your neck needs a strong foundation! Pinch your shoulder blades together and hold for 5 seconds to build upper back endurance, which takes a massive load off your cervical spine.

Stop endlessly pulling on your neck. Build resilience, support your posture, and give those muscles the strength they need to comfortably do their job! 💪🧠

FitnessTips NeckExercises PainFreeLiving PhysicalTherapyTips

08/07/2026

24/06/2026

Unlocking the tension you didn’t know you were holding. 💆‍♀️✨

​Are you carrying your stress in your jaw or neck? At The TMD Physio, we believe true relief requires a holistic approach. That’s why we’ve curated a signature treatment that combines three powerful modalities to melt away tension and restore balance:

​Buccal Massage: We use intra-oral techniques to release the deep muscles of the jaw, which are often the primary source of tension, clenching, and TMJ-related pain.

​Indian Head Massage: This targets the scalp, face, and upper shoulders to improve circulation, calm the nervous system, and alleviate headaches.

​Intricate Neck Massage: We focus on the intricate muscles of the neck and cervical spine, ensuring that the structural causes of facial tension are addressed, not just the symptoms.

​By blending these three techniques, we create a therapeutic experience that isn't just relaxing - it’s functional. Whether you are dealing with chronic jaw pain or just need a reset from the daily grind, this treatment is designed to leave you feeling lighter and pain-free.

​Ready to experience the relief?

🔗 Click the link in our bio to book your session at The TMD Physio.

​ Physiotherapy HolisticHealth StressRelief JawTension SelfCareScience

21/06/2026

16/06/2026

Unlocking the Jaw: Why Masseter Massage is a Game Changer 💆‍♀️✨

Ever notice how you clench your jaw when you're stressed? Meet the masseter muscle. It's one of the strongest muscles in your body, and it bears the brunt of our daily anxieties, teeth grinding, and constant chewing.

Consistently massaging this area does so much more than just sculpt the jawline. It:

Alleviates TMJ pain and jaw tightness.

Reduces tension headaches that start near the temples.

Relieves facial fatigue by restoring healthy blood flow.

Next time you do your skincare routine, take 2 minutes to gently work into the muscle just below your cheekbones using upward, circular motions. Your jaw will thank you! 🤍

JawlineSculptin

12/06/2026

Jaw massage anyone?

11/06/2026

Enter my signature treatment: Dry Needling for TMD. 📍✨

​Unlike medication that just masks the pain, dry needling goes straight to the source. By targeting hyper-irritable spots in your jaw muscles (like the masseter), it helps:

​Instantly release deep muscle tension

​Reduce jaw clicking and locking

​Relieve associated headaches and ear pressure

​It sounds a little intimidating, but the needles are micro-thin and the relief is unmatched. Ready to finally let go of that tension? Click the link in my bio to book a session. 🗓️

10/06/2026

From cramped and in pain to relaxed and pain-free. 🙌 This is exactly what it’s all about!

From our initial consultation to the targeted treatment, my priority is always to understand exactly what you're experiencing so we can find the most effective path to relief. I am so incredibly grateful for this lovely feedback today!

04/06/2026

At The TMD Physio, we don’t do 'rushed.'

After the treatment, the work continues—we’re debunking myths, answering your questions, and building the confidence you need to manage your pain long-term.

18/02/2026

Last week I had the privilege of teaching MSc Audiology students at the UCL Ear Institute about somatic tinnitus.

Tinnitus isn’t always “just the ear.”

Jaw. Neck. Trigeminal input. Central sensitisation.

When audiology and physiotherapy understand each other’s roles, patients benefit.

The next generation of clinicians are ready for a more integrated approach — and that’s exciting.