Chiropractic Work on Neck Begins!

Day 2 of chiropractic work on my back, upper body - shoulders, neck, jaw! Feeling a ton of relief and tension reduced. 20 more sessions to go.

I know a lot of musicians with dystonia say chiropractic help doesn't work. But for me it is important since I've always carried a lot of tension and problems in my neck. I can't tell you how many times people, especially teachers, would tell me to let my shoulders down and I would reply, "I can't. It's not like I'm forcing them into this position. They are bulky and stuck this way. It takes an absurd amount of work to unwind them. It's also the whole upper body that's this way....it doesn't derive in the shoulders."

When I was 15 my neck muscles were so tight that I couldn't move my head/face to the right. My mother who was a nurse practitioner took me to a neurologist because she thought maybe it was something worse because massage and relaxants didn't help. The neurologist said it was too early to tell if I had cervical dystonia, but most likely not the case as it is rare to onset at my age and I didn't really have more of the symptoms associated with it besides lack of range of motion and zingers attacking the back side of my neck/head. The DYT1 gene also did not show up in my blood work, and he said I would have known in early childhood if this is what I had.

Nonetheless they wanted to play it safe and gave me 10 large needles of botox injections around the base of my neck and 2 months of deep tissue massage/trigger point and it went away.

However, the tension in my neck has always been there. I saw a chiropractor briefly in my mid-20's after I was diagnosed with embouchure dystonia, but only because I threw my back out. The only work they did was on my lower back and hips. However, I never thought of using chiropractic work as a means to help with the tension in my neck and upper body.

That is why I've decided to try it now. Especially after I was informed that it is part of what is getting in the way of my recovery. I know a lot of people don't believe in psychics, but I was told by a medical intuitive that the tension in my neck and upper body has always been due to my spine. That it needs a lot of adjusments around my neck to fix it because it's never been addressed. He said it's been limiting me from recovering from the rest of my embouchure dystonia, that it was blocking my jaw movement, including nerves, and contributing to my lack of sensory feedback. This along with continuing my current rehabilitation strategies should show results.

As you know, I already work hard on relieving tension in my upper body through upper back stretches, shoulder, neck, tongue, and facial stretches. My primary form of rehabilitation has been (deprogramming and rebuilding) relieving tension and then finding a window of opportunity to get leverage and work on rebuilding a new neuropathway in that area that feels most natural, along with everything else - modifications, adaptations, etc. The reliving of the tension has contributed to a lot of my recovery, so I'm hoping the chiropractic work will as well.

Right away the chiropractor told me I need a lot of work on my neck and shoulders. He could tell it was pulling on the right side of my face.

Wish me luck!! I wish you could feel how much relief I feel in my shoulders and neck currently. It's surprising how much additional tension is lingering in there

Related Natural Remedies and Supplements for Various Maladies

For the past year I've dived heavily into trying various supplements, herbs, vitamins, etc. Very non-traditional stuff.

I tried to find different maladies that were somewhat related to embouchure dystonia, embouchure injuries, facial nerve damage, and related diseases that can cause similar symptoms too.

What I found was that there were a lot of commonalities between the remedies. Therefore I listed a little asterk * next to the reoccurring ones below. Apologies if there is a lot of repetition. I have yet to edit this, and might not get around to it much...it's a lot to edit!!

It's still too early to tell if anything has helped me, as I am also having to get use to modifications and adjustments of levels taken. You should always consult with your doctor before trying any of these, and I am in no way promoting using what is listed here by any means, but merely sharing what I've been trying and testing to see if it helps me. As I will literally try anything, as long as it isn't harmful and damaging, in order to see if it helps me along my journey of recovery.

I have found a large improvement overall though with a combination of the supplements Ginkgo Biloba, Tremor Miracle, Women's 50+ vitamins (contains: Vitamin A, C, D, E, K, Thiamin, Riboflavin, Niacin, Vitamin B6, Folic Acid, Vitamin B12, Biotin, Pantothenic Acid, Calcium, Iron, Phosphorus, Iodine, Magnesium, Zinc, Selenium, Copper,Manganese, Chromium, Molybdenum, Chloride, Potassium,Nickel, Silicon, Vandium, Lutein), Enzyme Q10, L-arginine, Creatine, Chaga extract, Apple Cider Vinegar and water, Glucosamine Chondroitin & MSM, Tens Unit, stretches, and massage. I still have a long list of things to try though. I rotate them each day, so that way I'm not taking them all in one day, but more over the course of a week, and instead of taking 2, I take only 1 pill or extract a day.

Here is the information I've found on various remedies. I only added in one additional thing - the mouth guard information. Again, this is not medically proven to cure anything and the information below should be taken lightly, and if you decide to want to try any of these, please consult your doctor first and/or look up more resources and information on it!

Parkinson's

Coenzyme Q10  (1,200 milligrams daily): A powerful antioxidant that can help slow the progression of Parkinson’s disease. Studies have shown that very low levels of coenzyme Q10 in the brain and blood of Parkinson’s patients. Mitochondria are responsible for the production of energy for our cells, but during production, a by-product of spare electrons is created. When these electrons escape the cell, they are known as free radicals that are responsible for oxidative damage to the brain and linked to cognitive problems. To combat the damage, every cell of the body contains a powerful antioxidant called coenzyme Q10, but people with high levels of oxidative damage can afford to consume even more.

*Vitamin C (750 milligrams, 4x daily): Can be used as an antioxidant to prevent free radical damage. Also supports strong immune function.

*Vitamin E (400 IU daily): An important antioxidant that supports the brain.

Green vegetables powder supplement: Make sure the formula includes spirulina, chlorella or wheatgrass to provide critical minerals and help with detoxification.

*Omega-3 fish oil (1,000 milligrams daily): Helps reduce inflammation and supports neurological health.

*Vitamin D: To maintain bone health, make sure your diet includes plenty of calcium and vitamin D. People who are over the age of 50 should consume 1,500 milligrams of calcium daily along with at least 800 IU of vitamin D (from the sun, foods and supplements).

Essential oils for Parkinson’s: Using essential oils may effectively reduce and calm some of the symptoms associated with Parkinson’s disease such as depression, sleep trouble, skin inflammation and digestive issues. Helichrysum and frankincense oil have been shown to reduce inflammation of the brain, and vetiver oil has been found to reduce tremors. Rub 2 drops frankincense, helichrysum and vetiver oil on the temples and neck two times daily or put 2 drops of frankincense on the roof of the mouth.

CBD Oil/Cannibis Oil - I've tried a CBD tincture through CannazAll brand.

Salivary Gland Stones:
Lemon juice can be a great home remedy for salivary gland stones and just about anything. Juice of one fresh lemon can be added in a glass and taken each morning. This is a great detoxifying drink and aids in alkalizing the body.

Apple Cider Vinegar for Salivary Gland Stones:
Apple cider vinegar is a simple tonic and an effective home remedy for a variety of illness. It aids in alkalizing the body. It is also known to be effecting in many with calcium deposits. You can use 1 tablespoon of apple cider vinegar in a glass of water sipped throughout the day.

Borax is a natural home remedy for calcium deposits. For men a typical dose of borax is ¼ teaspoon of borax in 1 litre of water to be consumed over the course of a day. This is to be done 4 days in a row and 3 days off in the week. For women, the dose is 1/8 teaspoon of borax in 1 liter of water.

*Castor Oil as a Home Remedy for Salivary Gland Stones:
Castor oil is known to have excellent healing properties and is beneficial for pain relief. It can be poured in to a cloth and help against the painful and swollen area for 20 minutes, two times in a day. Apart from this, castor oil can also be massaged over the painful or swollen area.

Vitamin supplements like magnesium can be taken as a home remedy for salivary gland stones.
Epsom salt can also be used for treating salivary gland stones.

Chanca piedra, Dandelion, Gravel root and Hydragea are other such lithotrophic herbs which can be used for treating salivary gland stones. These herbs can either be taken as tea, or in form of capsules.

*Turmeric as a Home Remedy for Infected Salivary Gland Stone:
Turmeric is a wonderful herb that aids with pain, inflammation and infection. 1 teaspoon of turmeric can be mixed in milk, almond milk and taken two times in a day.

Oregano Essential Oil for Infected Salivary Gland Stone:
Oregano essential oil can be used to aid with infections caused by salivary gland stones. They can be brought in a capsule or supplement form and taken internally. One drip of oregano essential oil can also be added to 1 teaspoon of extra virgin coconut oil and can be used in oil pulling or swishing in the mouth for about 20 minutes.

Tremors and Essential Tremors

*Magnesium. This mineral helps to regulate nerve impulses and muscle contraction. Magnesium-rich foods include sesame seeds, beans, nuts, avocados and leafy greens. To ensure that you’re getting enough magnesium, consider taking a supplement. Typical dose to ease tremors: 200 mg to 400 mg daily.

*Fish oil. The omega-3 fatty acids in fish oil offer proven anti-inflammatory effects—systemic inflammation is implicated in neurodegenerative diseases such as MS and Parkinson’s disease. Fish oil is abundant in fatty fish such as salmon, albacore tuna, mackerel and herring. Aim for two servings per week. If you don’t like fish, consider trying a supplement. Typical dose to ease tremors: 1,000 mg to 1,500 mg daily.

Valerian, skullcap and passionflower. These calming herbs have been successfully used as part of a regimen to ease tremors. The supplements can be found in combination products, including capsules, teas and tinctures. Follow instructions on the label.

Tooth Pain/Infections

Clove Oil
People have been using clove oil to help with tooth pain for thousands of years. Cloves are not only a delicious addition to baking and curries, it is good for easing the pain. Clove contains a strong chemical called eugenol. It is both an anesthetic and an antiseptic. This means that it numbs your nerves, and it also prevents further infection.

Using a salt water rinse
Creating a salt water rinse is a good way to sanitize your mouth. This saline mix is an antiseptic, which means that it prevents bacteria from growing. Keeping your mouth clean will help to prevent and even infection. This will reduce the amount of pain that you feel. Rinse your mouth after each meal, when you wake up and before you go to sleep.

Peppermint essential oil
Have you ever wondered why so many oral health products include peppermint?

Peppermint includes menthol, an active ingredient that has strong anti-bacterial properties. These properties may also help relieve your tooth pain naturally. As a plus, peppermint will give you minty fresh breath!

 Cayenne pepper
It may seem counter-productive to add a hot and spicy element to your sore mouth, but it can work wonders. Cayenne pepper is a good source of capsaicin, an active ingredient that can really help with your tooth pain. It is an anti-inflammatory and will reduce swelling. This can really help reduce your tooth pain.

Garlic
Garlic not only makes your food taste delicious, it can help ease the pain of a toothache. When you crush garlic cloves, they release allicin. This is a natural antibacterial agent, and it can help you with your tooth pain. Consider chewing on a piece of raw garlic, or rinsing with garlic water. That said, you may want to follow up with some peppermint!

Room temperature cucumber
You may already know about cucumber’s soothing effects. This is the reason why so many people use it as a remedy for puffy eyes. It has hemostatic properties, which means that it helps to keep blood within a blood vessel.

If you want to use cucumber on your tooth pain, slice a piece and hold it to the affected area. You can also make a mixture of cucumber and sea salt and use it as a paste on the tooth.

Is your cucumber in the fridge? Bring it up to room temperature before applying it to your sensitive teeth.

Raw Onions
Sure, they’re a tasty addition to food – but did you know that onions are antiseptic? It’s true – they are packed with antimicrobial properties. This can help raw onions kill the bacteria in your mouth and reduce your pain. Place a raw onion on the affected area. It might make your eyes water, but dentists agree that it will likely help dull the pain.

* Turmeric paste or powder
Turmeric is one of the most medicinal spices on the planet. It has a whole series of uses and benefits. Turmeric contains an active ingredient called curcumin. This has many antiseptic, analgesic and antibacterial properties. Curcumin can help stop your tooth pain and can prevent infections and abscesses.

If you want to use turmeric to help with your tooth pain, make a paste. Add a teaspoon of turmeric powder into a small amount of water. Add some of this paste to a cotton ball, and apply it directly to your sore tooth. You can even mix this paste with raw honey to improve taste.

Thyme oil, tea or fresh leaves
Thyme is a great herb to use in cooking. It has many antimicrobial properties. Thyme is full of thymol, an antifungal and antiseptic active ingredient. This can make it a great essential oil for tooth pain and infections.

You can add the essential oil directly to your tooth and gums. You can also sip thyme tea or chew fresh thyme leaves. Thyme leaves are very small, so it is a good idea to chew them on the opposite side of your sore tooth. If the small leaves get into the infected area, you could cause more problems.

 Chew raw ginger
Ginger is a powerful antiseptic, and it tastes great. Fresh ginger is packed with active ingredients. These include gingerone, shogaols, and gingerols. Chewing raw ginger is a great way to reduce certain bacteria in your mouth.

Reducing certain bacteria can help with pain and can stop further infection. In addition to chewing on raw ginger, you can add fresh ginger to your food. It has great benefits and tastes delicious.

 Apply an ice pack to your face
If you have a sore tooth, your face might appear swollen and puffy. If this is the case, you can apply an ice pack to your cheek. The cold nature of the ice will reduce your swelling. Remember – if your face is swollen, you might have a serious infection. You might even have an abscess. If this is the case, you need to consult with your dentist as soon as possible. He or she can advise you on further treatment.

 Apply a vitamin K2 rich oil to the tooth
Your body has vitamin K2 dependent proteins that are released from the dental pulp to fight tooth inflammation called osteocalcin. Eating a diet with plenty of vitamin K2 rich foods may help fight toothaches naturally.

For a topical solution,  keeping Emu oil on hand is one of the richest natural sources of vitamin K2. WalkAboutmu Oil,  is a high-quality natural remedy for a toothache.

Professional Mouth Guards (If you clench and/or grind your teeth at night or need to help jaw relax):
https://lifehealthhq.com/best-mouth-guard-for-teeth-grinding/

https://www.amazon.com/Custom-Dental-Guard-Teeth-Grinding/dp/B00U41NN7M/ref=redir_mobile_desktop/132-6690666-8318452?_encoding=UTF8&keywords=pro%20teeth%20guard&qid=1483249129&ref_=mp_s_a_1_1_a_it&sr=8-1

About twitches/spasms and Alkaline Levels: https://www.youtube.com/watch?v=QyFZuTnzhSc&list=PLtai-UA2gGZMUQ8BrKJ7nCryJoZEElmFQ

Scar Tissue:

https://www.amazon.com/Avogen-Avocado-Dietary-Supplement-capsules/dp/B009OLP5BK

*Vitamin A stimulates collagen synthesis and increases the strength of scar tissue so that it doesn't tear. Prescribed steroids for a wound or infection prevent inflammation and wound healing, but vitamin A can stop that from occurring. The University of Maryland Medical Center recommends speaking to your physician before taking a vitamin A supplement, especially if you're scheduled for surgery. Vitamin A is found in eggs, fish liver oils and dairy products. You can also manufacture vitamin A through the beta-carotene in dark, green leafy vegetables and yellow and orange fruits and vegetables.

*Vitamin C is essential for the growth and mending of tissue throughout your body. It’s required to manufacture collagen, repair wounds and make scar tissue. The disease scurvy, a result of vitamin C deficiency, has symptoms related to weakened collagen, such as poor wound healing and bruising easily. Adults need between 75 and 90 milligrams of this vitamin a day. It’s prevalent in citrus fruits, strawberries, tomatoes, bell peppers, broccoli and potatoes.

*A deficiency in the B-complex vitamins can hinder your ability to heal from injury or surgery because these nutrients link collagen and deliver oxygen and nutrients to the site of injury. The University of Maryland Medical Center specifically indicates that thiamine and pantothenic acid, or vitamins B-1 and B-5, can heal wounds and promote skin health. Pantothenic acid supplementation and application of pantothenic ointment may speed the healing process, strengthen scar tissue and boost the number of fibroblasts required to secrete collagen, but more research on human subjects is needed to confirm these effects. B vitamins are found in green leafy vegetables, broccoli, asparagus, avocado, sweet potatoes, legumes, peas, red meat, poultry, fish, whole grains, fortified breakfast cereals and dairy products.

*Your body relies on vitamin E to maintain healthy skin. Vitamin E is a fat-soluble, antioxidant vitamin. It reduces inflammation and offers you protection from the sun. There are a variety of over-the-counter topical treatments containing vitamin E for scars, but speak to your physician before trying them. A 2009 paper in American Family Physician stated there is minimal research showing vitamin E can help scar tissue. It may actually reduce the strength of scar tissue and cause contact dermatitis.

Muscle Dystrophy:

*COENZYME Q10
CREATINE
*GLUTAMINE
SELENIUM
*Vitamin D
*Whey Protein
*Omega 3 Fatty Acids - EPA and DHA
*Glutamine

Myofascial Pain:

CAPSICUM
L-TRYPTOPHAN
*Magnesium Citrate (500 mg daily).
Fibromyalgia has been linked to magnesium deficiency and research shows that magnesium supplements may help to reduce troublesome symptoms, including pain. According to a study published in the journal Rheumatology International, women given 300 milligrams of magnesium citrate daily for eight weeks experienced improvement in the number of tender points, tender point index, FIQ and Beck depression scores.

In addition to pain relief, magnesium supplements may also dramatically improve insomnia, sleep time, sleep latency and sleep efficiency according to a study published in the Journal of Research in Medical Sciences. In this double-blind placebo-controlled clinical trial, participants were given 500 milligrams of magnesium or a placebo daily for eight weeks. As sleep problems are common for those with fibromyalgia, a high-quality supplement and boosting intake of magnesium-rich foods should be a top priority and can help as a natural fibromyalgia treatment.

Fortunately, there are plenty of low-FODMAP foods that are also rich with magnesium.  Add cooked spinach, bananas and pumpkin seeds to your diet to boost this essential mineral that may help relieve both pain and sleep problems for those with fibromyalgia.

*Fish Oil (1,000 mg daily).
Known for its anti-inflammatory properties, taking a high-quality fish oil supplement may help to reduce inflammation and pain, as well as improve immune system functioning. Select a high-quality omega-3 fish oil or cod liver oil. They are both packed with vitamins and nutrients beyond just essential fatty acids.

As a precaution, if you are on high blood pressure medications, anticoagulants, have asthma or are pregnant talk to your doctor before taking a fish oil supplement. Fortunately, it is safe for most people to enjoy omega-3 rich foods. Several times a week, enjoy wild-caught fish including salmon, mackerel, tuna and herring as well as walnuts and eggs.

*Vitamin D3 (5,000 IU daily).
Vitamin D deficiencies are astoundingly common today, with some researchers estimating nearly 90 percent adults being deficient in this essential nutrient. Vitamin D deficiency can exacerbate autoimmune conditions including fibromyalgia and in a meta-analysis published in the Korean Journal of Pain, patients diagnosed with fibromyalgia have a significantly lower level of vitamin D serum levels than those without a diagnosis. Boosting your vitamin D intake could be a helpful natural fibromyalgia treatment.

Vitamin D3’s proven health benefits include enhancing the immune system, improving mood and strengthening cognitive functioning. The best way to boost your vitamin D serum levels is to get out in the sun for 10 to 20 minutes each day — without sunscreen. In addition, there are plenty of foods that are low-FODMAP that you can enjoy to increase levels, including wild-caught fish.

D-Ribose (5g 3x daily).
Ribose is a sugar found in our bodies that fuels organs and tissues in the body and it is often used intravenously to measure heart damage and as a treatment for certain symptoms associated with myoadenylate deaminase deficiency as well as for those diagnosed with chronic fatigue syndrome, fibromyalgia and coronary artery disease.

Research indicates that taking a ribose supplement may help to improve sleep, improve energy levels, improve your sense of well-being and decrease pain for those diagnosed with fibromyalgia. A small study published in the Journal of Alternative and Complementary Medicine found D-Ribose significantly reduced clinical symptoms for those with fibromyalgia and chronic fatigue syndrome. In the study, participants were given 5 grams daily and 66 percent of patients experienced significant improvement.

If you are diabetic, D-ribose may lower blood sugar and if you are on insulin or other common diabetes medications including glimepiride, glyburide, pioglitazone, glipizide and others, you should not take D-ribose. In addition, there is evidence that D-ribose interacts with aspirin, alcohol, choline magnesium trisalicylate, propranolol and salsalate. Use extreme caution if you take any of these medications.

Ashwagandha (500–1,000 mg daily).
Adaptogen herbs like rhodiola and ashwagandha help to normalize physiological functions after stress and may help to increase your tolerance against stressors. While the medical community is still exploring potential health benefits, ashwagandha shows promise in the treatment of chronic pain.

In a small study published in the Journal of Ayurveda Integrated Medicine, researchers found that ashwagandha shows analgesic and anti-inflammatory effects. Participants who were given 250 milligrams daily experienced significant reduction in pain. Additionally, ashwagandha promotes restful sleep and boosts the immune system while rhodiola is shown to enhance mental and physical performance, boost immune system response and improve memory function.

*Turmeric (1,000 mg daily).
Many of the proven health benefits of turmeric can help relieve common symptoms of fibromyalgia including pain, inflammation, gastrointestinal upset and depression. In fact, according to a study published in Oncogene, curcumin is one of the most potent anti-inflammatory agents available, beating both aspirin and ibuprofen. Select a high-quality CO2-extracted form of turmeric that also has black pepper, or piperine to make sure it is absorbed into your system.

Can also apply Arnica or apply Po Sum Oil (Menthol)

Bell's Palsy:
Moist Heat.
Many find that a warm cloth may help resolve pain and discomfort. To relieve tension and promote restful sleep, add one or more of my favorite essential oils for anxiety like lavender, rose, ylang ylang or chamomile. Repeat the warm compress whenever pain reappears, or you need to relax.

Massage.
Ask your physical therapist for massage techniques that you can do at home. Many patients find gentle massage of the face can ease symptoms and discomfort. In addition, ask for a referral to a licensed massage therapist with experience in Bell’s palsy treatment and book an appointment for not just the face, but for the whole body as the benefits of massage therapy include inflammation reduction, stress and anxiety relief, and improved immune system functioning.

Acupuncture.
According to the Mayo Clinic, acupuncture stimulates nerves and muscles, providing relief to patients. In fact, many experience improvement after just one or two treatments. The key is to find an acupuncture practitioner in your area with expertise in treating Bell’s palsy. The sooner you can begin acupuncture sessions, the better.

*Vitamin B12.
Associated with nerve growth and reduction in inflammation, vitamin B12 may be more effective than prescribed steroids, according to a small study from 1995. Patients in the study were given vitamin B12 (methylcobalamin) injections, steroids, or vitamin B12 injections and steroids. Complete recovery was significantly shorter in the vitamin B12 group with the mean recovery time of just two weeks, in comparison to nearly 10 weeks for those on just steroids.

In addition to enjoying vitamin B12-rich foods like grass-fed beef and beef liver, sardines, wild-caught fish, cottage cheese and eggs, adding a high-quality B12 supplement may help your recovery. In the study, the B12 injections were given directly into the damaged nerves. Talk to your physician about injections and whether you are a candidate for this treatment.

Vitamin B6.
Associated with healthy nervous system function and eye health, ensuring you are getting enough vitamin B6 is imperative in any Bell’s palsy treatment plan. As B6 is water soluble, supplementation is not typically recommended; it is far better to consume vitamin B6-rich foods like free-range turkey breast, grass-fed beef, blackstrap molasses, sunflower seeds, sesame seeds and chickpeas.

Zinc.
Found in every cell of our body, zinc is an essential trace mineral that must be a part of every Bell’s palsy treatment plan. Used for 1,000s of years to heal wounds, boost immune system response, and support healthy thyroid function, it is also a proven treatment for colds, certain respiratory illnesses, and viruses. Adding zinc-rich foods to your diet like lamb, pumpkin seeds, grass-fed beef, chickpeas, cashews and others can help you heal quicker from the virus or underlying condition causing your symptoms.

Meditation and Relaxation.
Relieve muscle tension and chronic pain with guided meditation, yoga, regular exercise and deep breathing exercises. Some studies show that stress may exacerbate symptoms, and there are some reports that chronic stress may lead to relapses.

Castor Oil Compress.
Used for 1,000s of years to improve circulation, prevent the growth of bacteria, viruses, and fungi, and to support lymphatic function, castor oil compresses may help to spur healing by enhancing blood flow to the affected areas. Gently warm a tablespoon of castor oil and massage into your face. Cover with a warm damp washcloth, and leave it one for 20–30 minutes. Repeat the castor oil compress twice a day until the symptoms have abated.

Bell’s Palsy Exercises.
A physical therapist can provide you with personalized facial exercises that can improve the brain-to-nerve functioning. Simple exercises include wrinkling your nose, smiling wide, frowning, opening your mouth wide, raising eyebrows, winking and blinking your eyes can help to promote healing. Do your exercises a couple of times a day for best results.

Biofeedback.
Used for decades to treat a wide array of ailments and conditions including stress, insomnia, chronic pain, and muscle tension, there is evidence that supports biofeedback therapy as a Bell’s palsy treatment. Researchers believe that electromyographic feedback improves motor function of facial muscles, helping patients return to normal.

Locate a therapist in your area by searching The Association for Applied Psychophysiology and Biofeedback, Inc.’s practitioner directory on their website.

Echinacea.
One of the strongest anti-viral herbs available, echinacea boosts immune system function, reduces inflammation, and fights viral infections, including those commonly linked to this condition. Select a high-quality liquid Echinacea supplement for best absorption. The USDA’s Natural Resources Conservation Service indicates that for immune system function, the proper dose is 10 milligrams per one kilogram of body weight, for a total of ten days. Use an online calculator to determine the best dose for you.

Elderberry.
Another outstanding antiviral herb, elderberry has been proven to reduce the duration of colds, lessen flu symptoms, fight sinus infections and respiratory infections – all conditions that are linked to common symptoms. A wide variety of elderberry products is available including teas, syrups, ointments, lozenges, and pills. Elderberry is considered safe. However, it should not be used by individuals taking laxatives, TheoDur, some diabetes medications, diuretics, immune-suppressing drugs including Prednisone, and those undergoing chemotherapy.

*Mushroom Extracts:

Reishi Mushroom Extract: https://shop.realmushrooms.com/products/organic-reishi-mushroom-extract?variant=22958482247&gclid=Cj0KCQjwidPcBRCGARIsALM--eMb7QgJE70FCO0hWMVJb0zR8Q07lTJcF5iEbkjs2-7Z7ySz8Cok_fwaAlKYEALw_wcB

Lion's Mane Extract: https://shop.realmushrooms.com/products/organic-lions-mane-mushroom-extact?variant=22959087111&gclid=Cj0KCQjwidPcBRCGARIsALM--eOUvrHhIqpVtN5qFrY_WTLmTUfBWiFSZMmmRGVb9pXoYgGpt9zzzRkaAkVIEALw_wcB

Chaga Muschroom Extract: https://www.oriveda.com/chaga-capsules.php

Lyme Disease:

*vitamin B-1
*vitamin C
*fish oil
alpha lipoic acid
*magnesium
chlorella
cat’s claw
*garlic
olive leaf
*turmeric
*glutathione

*Vitamin D: Vitamin D3 naturally boosts immunity and plays a role in regulating inflammation. I recommend you supplement with around 5,000 IU daily, especially if you’re vitamin D deficient, live in the northern region of the world and don’t get much direct sunlight exposure (the best way for your body to make its own vitamin D).

*CoQ10: CoQ10 can help protect your brain and nervous system from degradation and inflammation, while also lowering symptoms like joint pain and aches. It’s commonly used by patients with ongoing fatigue and autoimmune disorder symptoms, including those with fibromyalgia. Most physicians recommend taking 200 milligrams twice daily.

*Medicinal mushrooms: Studies show that medicinal mushrooms (this includes cordycep, reishi and maitake mushrooms) promote an adaptive immune system which helps control autoimmune reactions. These can be found in various supplement forms and have been proven to reduce reactions to inflammation and stress. Medicinal mushrooms boost an intracellular antioxidant called superoxide dismutase (SOD) that protects your cells. They can also increase function of natural killer cells that can kill off bad bacteria.

*B-Complex: B vitamins support many metabolic and cellular functions, plus they help fight infections and improve neurological health. Vitamin B-6 is especially important for Lyme patients, or just about anyone dealing with the affects of stress or fatigue.

*Omega-3 fatty acids: These fatty acids are highly anti-inflammatory and support neurological/cognitive functions. In addition to consuming food sources of omega-3s (for example, wild-caught fish and nuts and seeds), I recommend supplementing with 1,000 milligrams of fish oil daily, specifically one that contains astaxanthin which boosts absorption.

*Magnesium: Magnesium is an electrolyte with hundreds of roles in the body, from supporting nerve signaling to reducing muscle aches. Many people are magnesium deficient, and those with Lyme disease can’t afford to run low since stress and illness only increases the body’s need for more.

*Turmeric: Turmeric is a natural anti-inflammatory that can help reduce joint pain, headaches, and damage to blood vessels or nerves.

Probiotics: In addition to consuming probiotic-rich foods, I recommend supplementing with probiotics with at least 8 strains and 50 billion units daily. I believe this is the most important factor in destroying Lyme.

More Alternative Medicine/Therapies (Part 3): Body Movement Awareness Methods (Somatics), Modifications, and Musical Exercises for Focal Embouchure Dystonia

(PART 3) External Modifications to Playing

A couple of external modifications have helped me with my dystonia. As I progressed the modifications changed over time. Here are some examples...

• Playing with the bell on the leg or off the leg...
  As a horn player (pre-embouchure dystonia) I had always played off my leg. But with embouchure dystonia, it was the complete opposite. I started rehabilitating on my mouthpiece only, and later on in the processes moved onto my horn and found that playing on my leg made things significantly easier. It was as if I had more control and my embouchure didn't have to adjust to any slight external movement that I would have had to deal with if I played off the leg. As I improved over time and regained more abilities, I found that switching back and forth between playing on the leg and off the leg was both helpful, but it just depended on the way my embouchure was feeling that day. With embouchure dystonia, you're highly sensitive to what helps you and what doesn't (even if it is just the slightest tiniest modification).
  
  When I started playing on the leg, it formed a type of  crutch for me. That's what all these external modifications are...everything is a crutch (i.e. something you rely on or lean on for support) in the beginning of rehabilitation. As I regained more control of my embouchure, I didn't need the crutch as often, so I started switching back and forth between playing on the leg and off the leg depending on how my embouchure felt. Some days it felt easier to play off the leg, and other days I couldn't play at all unless I balanced my horn on my leg.
• Using a mouthpiece with a good amount of back-pressure...
  When I first started rehabilitating, I didn't even play my horn. I focused on mouthpiece buzzing ONLY for several months, maybe even a year? and NO tonguing, and NO breath control. In one of my previous posts I wrote about how I basically had to deprogram that feeling of automatic "playing-mode" because once my body was aware that I was physically playing, it completely tensed up or locked up. Therefore, I had to forget about everything and just focus on breathing out normally (without thinking about it and without preparing my lungs through breathing exercises...just let it all go!), and also focusing on just buzzing through very loose lips, even if it meant frowning or scrunching the chin...just playing with the flabbiest most loose lips possible. But sometimes my muscles needed to stretch and squeeze...so I started doing stretches, because sometimes I had to give into the tension I felt and just squeeze my facial muscles into contorted expressions just to relieve the tension...kind of like trying to get rid of a huge muscle cramp. So later on I realized how important it was to do facial muscle stretches first, and then focus on flabby lips in buzzing.
  
  About needing a mouthpiece with back-pressure. It was necessary for me to play on a mouthpiece that provided a little more resistance than normal, because again, it provided a crutch for me. It was much easier for me to buzz and get a sound out. I had less spasms and more control. It may have not been that much more control given, but it was significantly noticeably more efficient than playing on a free-blowing mouthpiece.
  
  Lucinda Lewis does something very similar called blocked-buzzing. This is the best analogy I can think of to describe why the resistance or back-pressure is necessary in rehabilitation. She said that one day when blowing into a soda bottle and looking into a mirror, she realized that because the air wasn't being allowed out of the bottle, it resulted in air resistance against the lips. This air resistance made her embouchure muscles form into a natural embouchure because there was no room for the muscles to relax, they had to fight the air resistance.
  
  It's like jumping on a trampoline. If you are jumping on flat ground, your leg muscles have to carry a lot of your weight, and it takes a great deal more muscle strength to jump on flat ground and it's a lot harder on your joints. But if you are on a trampoline, you are still using your leg muscles to bounce in the air, but it is significantly easier because the trampoline-springs provide that extra back-pressure or support. You push your legs against the trampoline mat and it pushes back, and it's the trampoline's resistance that shoots you off into the air. It's the same with mouthpiece back-pressure! You push up against the resistance and it helps by pushing back, and it's as if your embouchure muscles don't have to try that hard to function.
  
  This only works in the case of embouchure dystonia, because of course if you don't have embouchure dystonia then more back-pressure or resistance just gets in the way. You feel the opposite; like you're trudging through mud and having to work harder to play higher and louder because there is no flexibility. But with embouchure dystonia, we are just focused on trying to hold onto a note without our muscles giving out, spasming, or fighting back. So the back-pressure of the mouthpiece helps us hold on to the note(s) for a split second.
  
  Later on when I didn't need my heavy back-pressured mouthpiece as much, I kept switching back and forth between one that was less resistant and the one that was more resistant. It's like learning how to walk again. Sometimes you get to a point where you don't always need a crutch to walk, but sometimes you do! Some days you feel great, and other days you fall back on your crutches because you're exhausted or the stamina just isn't there from working so hard.
  
  Eventually I reached a point where I felt my muscles actually start to work or that feeling of "kicking in". If that makes sense? I started to see my muscles try to form a stable embouchure without me even trying. It was never forced. But when it did happen, it grabbed my attention.
• Using your right hand to hold your mouthpiece and closer to your mouth when buzzing...
  As a horn player I'm so use to holding my left hand up when I play, that actually buzzing with the mouthpiece in my right hand helped me lessen that "automatic horn-playing mode" that I was working so hard to get out of my body. In a way it is kind of like a sensory trick (neurologist use sensory tricks to help trick the brain into thinking that it is doing something different). It may not seem like it makes a huge difference at first, but over time I found that buzzing out of my right hand helped lessen my spasms.
  
  Also holding the mouthpiece around the cup or closer to the rim with my fingers/hand allowed me to have more control. Usually we are taught by our teachers to hold the mouthpiece with only two fingers near the end of the shank so that way we use more of our embouchure muscles and air to control the buzz, rather than relying on pressure. But with dystonia, the opposite is necessary....we need to help our embouchure out by holding the mouthpiece in a secure way. If we try to buzz while the mouthpiece is loosely set upon our lips, it's a million times harder/worse and brings out the spasms and dystonia symptoms even more. At least this was the case for me! So I absolutely had to do whatever was most comfortable for me and allowed me to work with my dystonia symptoms....none of the traditional methods of playing or pedagogy could help me...I really had to completely ignore or unlearn every so called "good" habit ingrained, and instead had to trust my body and allow it to tell me what to do. I had to be highly in tune with my dystonia symptoms and how they functioned.
  
  Again, as I improved, the less I needed the sensory tricks and crutches to help me play. But these steps were absolutely necessary for my recovery when my dystonia symptoms were at their worst.
  ....same goes for when transferring over to your horn. Try playing your horn with the right hand, and no use of tongue! 
• Playing Stop-Muted
  Playing with a straight mute or practice mute in the bell made my symptoms worse. But stop-muting the bell with my hand actually helped. I don't know why the sensation of the stop-muting helped, but I believe it helped physically and also with my sound. I always sounded much better stop-muted, so I practiced this way about half-way through the second year of retraining.
• Playing With or Without a Mirror
  Before I was diagnosed, I was constantly looking in the mirror at my embouchure when I practiced because it looked as if all of my muscles were melting or becoming distorted. I became too obsessed with trying to correct my dysfunctional embouchure at first; by trying to flatten my chin and straighten my corners, but nothing was working.
  So throughout the first part of retraining after diagnosis, I had to focus more on feeling things, rather than looking at my embouchure in the mirror. However, I eventually did need the mirror, because it did help me become more aware of what my symptoms were; I could see where every little twitch/spasm occurred and on which note. I could see when the left side of my lower lip started to droop, etc.
  It was important to use a mirror, but in moderation, and only when I became less analytical about trying to "fix" my embouchure. It wasn't until I started to focus more on "feel" that I could start using the mirror more often to observe my symptoms.
• Playing other instruments
  At first this didn't help me. Actually it didn't help for quite a few years. But after regaining some abilities. playing other instruments started to help. They helped condition my muscles in a different area or way, and this allowed me to transfer those adapted muscles and use to my horn playing.
• Changing Mouthpiece Angle
  Constantly changing my mouthpiece angle to find a more comfortable position helped greatly. Even though the angle and position of my mouthpiece changed almost every 2 minutes or every day, it still helped to experiment and seek out a spot on my lips and angle that helped me regain more of a grasp on my notes.
• Sensory Work
  This should actually be logged under body-movement methods, because it deals more with retraining your sensation  - sensory tricks or body mapping.
  
  Practicing using non-focused air is key! If you can get either a small windmill to blow on, or a feather, this will help. Practice blowing with loose, wide, and unfocused air coming out of your lips. Think of the type of air you huff and puff when angry....if your lips and your cheek/facial muscles are truly loose, then you should feel the air fill up both cheeks a little, or the air will fill up and puff out near the corners of your lips, or even lower near your chin.
  
  Practice putting things up to your lips; like a spoon touching the surface of your lips, or practice blowing through a really wide straw (like the ones that they give you for bubble tea). It sounds silly, but it's a way of desensitizing your body and brain from constant "mouthpiece/automatic horn playing mode." When your brain realizes that not everything you put up to your lips is a horn, it helps. Because that's basically what it is doing. I had so many problems with drinking from a water bottle or even a coffee cup with a cap on it, just because my spasms would kick in as if I were playing the horn.
  
  Holding bubbles of air in my cheeks and mouth helped a lot to (just don't fill them up too much because it can actually open or damage a gland in your cheek, so be careful). 

There weren't too many external modifications, but the ones that I listed helped me. The exercises that I will write about next are what helped me tame my dystonia symptoms the most.

Ice Packing VS Heat Packing

Article Post: When to Use Hot and Cold Therapy

Every now and then I come across musicians who either swear by ice packing or heat packing (or both, like I do!)......or the opposite...they absolutely refuse to do it when injured, mainly due to misusing one or the other because they were not trained on how to properly ice pack and heat pack, or they heard from a professional musician who misused it...yes, even professionals make mistakes (because not a lot of musicians are trained in how to physically take care of injuries). Therefore, I wanted to share this medical post from the University of Rochester Medical Center over the benefits of ice packing and heat packing and when to use either. 

I feel it is vital to ice pack and heat pack if you have a new or old injury to your embouchure. This post shows not only how to ice pack and heat pack, but when to use it, how long, and what exactly happens to your tissue. I hope this helps many musicians who are newly injured or who have a old injury but still experiencing pain, to heal a bit! Or at least prevent further damage. :-)

More Alternative Medicine/Therapies (Part 2): Body Movement Awareness Methods (Somatics), Modifications, and Musical Exercises for Focal Embouchure Dystonia

PART 2: Body Movement Awareness Methods (Somatics).

In my last post I spoke a little about being mindfully aware during physical rehabilitation. This is a huge part of recovery for me; making adjustments and modifications to help improve or redirect my tension into a less tense state of contraction based on both mindful awareness, and understanding of anatomy/functional muscle movement.

There are quite a few body methods out there that you may have heard of. Why these methods are important is because most of them focus on reprogramming a more efficient body map. Your body map is the brains general perception and understanding of ones body/movement/function based on the sensory input it's been receiving. This carries over to how we use our bodies with our instruments.

Body Movement Methods are technically referred to as somatics. Somatics refers to practices in the field of movement studies which emphasize internal physical perception. The term is used in movement therapy to signify an approach based on the soma or "the body as perceived from within."

I'm listing them here as a resource because knowing a little about them or even taking the time to take a course in one of these methods may be helpful to you, as they can help with the rehabilitation process...it doesn't mean that one method or any of the methods are the answer to overcoming dystonia, but can be used in aiding the physical rehabilitation process to an extent.  

I've noticed universities recently incorporating classes on some of these methods which is awesome to see!

Types of Body Movement Methods or Somatics

• Alexander Technique - Most musicians know of this method, and it is not uncommon these days to see it being taught as a course or summer course within music programs at universities or institutes. Alexander practitioners are certified and teach the course between 10-40 sessions. Alexander's approach focuses on mindful action. The instructor uses guided modelling with light hand contact for detecting and guiding the student past chronic pain and effort. It should be noted that A.T. is also used to help with stage-freight and anxiety too. Suggestions for improvements are student-specific/individual-specific, and the instructors analyze the student's responses, as well as using mirrors, video feedback, or classmate observations. The practitioner is well-trained in guiding free-movement.

• Feldenkrais - Feldenkrais was highly influenced by Judo. He taught that increasing a person's kinesthetic and proprioceptive self-awareness of functional movement could lead to increased function, reduced pain, and greater ease and pleasure of movement. The Feldenkrais Method is therefore a movement pedagogy, similar to the Alexander Technique in being educational and not a form of manipulative therapy. The method is experiential, providing tools for self-observation through movement enquiry. The practitioner directs attention to habitual movement patterns using gentle, slow, repeated movements. Slow repetition is believed to be necessary to impart a new habit and allow it to being to feel normal. These movements may be passive (performed by the practitioner on the recipient's body) or active (performed by the recipient). Feldenkrais is used to improve movement patterns rather than to treat specific injuries or illnesses. This holistic focus means that the primary intention is not to treat injuries. However, it can be used as a type of integrative medicine because correcting habitual movement patterns can help heal injury, pain, and physical dysfunction.

• Mitzvah Technique - is focused on dealing iwth body mechanics in a state of motion. It is a development of the Alexander Technique, the Feldenkrais Method and health-oriented work on musculoskeletal problems and stress diseases. Each of these techniques are based on correcting common postural faults by addressing  the neuromuscular system through postural re-education. Yet the Mitzvah Technique encompasses both a unique philosophy and a set of procedures. This includes the discipline, exercises, the work that Mitzvah Technique practitioners do with their hands. The Mechanism consists of a sequence of natural body movements that magnify the ripping motion in the body. There are four components to the Mechanism; (1) The interplay of physical forces acting between the pelvis and spine, (2) the rippling spinal motion, (3) the dynamic relationship involving the pelvis, spine and head in a synchronized motion, and (4) the freedom of the head to balance on its spinal support. All of these together promote the operation of the Mitzvah Mechanism. It is designed to improve posture and release tension and stress through exercises and therapeutic table work. It claims to realign, re-balance, and exercise the entire body during sitting, standing and waling. It's aim is to replace long-term work by practitioners, to have people learn how to use the technique itself. Musicians, actors, and singers have been extensive users.
  
  *These next two listed are not so much a body movement method (except Rolfing is kind of), but more of a alternative physical therapy that integrates somatic education into it's foundation.

• *Oral Myofascial Release (MFR) - This is what I currently have experience with. Myofascial release deals with built up/rigid connective tissue or fascia in the jaw-joint and muscles surrounding the face. My acupuncturist was a specialist in John F. Barnes technique of MFR, which is a much gentler approach to releasing the tissue tension than the traditional way. Typically they will wear a glove and push their fingers against pressure points inside of your mouth (in the cheek or back of jaw) and they hold it for 2-6 minutes until the tissue releases; this is highly painful but extremely relieving afterwards.When I think of the jaw-joint, I compare it to the wrist-joint. A lot of woodwind players or typist get carpel tunnel, which is connective tissue built up in the wrist. The same thing can happen to our jaw-joint...it too can build connective tissue and cause our jaw to be unaligned, in pain, cause TMJ, or build more tension.

• *Rolfing - It is very similar to myofascial release to an extent. It is a holistic system of soft tissue manipulation and movement education that organizes the whole body in gravity. It is essentially identical to structural integration. The difference between myofascial release is the cumulative process over ten session. Although myofascial release techniques derived form the work of Ida Rolf, it does not have the same strategic planning as rolfing. The various parts of the human body relate synergistically to each other, therefore rolfing integrates the whole body or various parts of the body, rather than focusing on one central area.

• Andover Educators - This is actually not a method, but a service. I wanted to list this here as a resource. Bodymap.org is the home of Andover Educators, a non-profit organization of music educators committed to saving, securing, and enhancing musical careers by providing accurate information about the body in movement. 

Some Alternative Medicine/Therapies (Part 1: Non-traditional Medicine or Treatment) for Facial Pain, Trauma, and Dystonia

PART 1: NON-TRADITIONAL MEDICINE OR TREATMENTS

Happy post-day-of-Halloween! Here are a couple of things that may possibly support the recovery process for various facial ailments such as TMJ, Nerve Damage, Muscle Tears, Bell's Palsy, and Focal Embouchure Dystonia.

Again! These do not cure, nor is there any guarantee that this will help you. There is research on some of the methods applied to specific issues, for example - Bell's Palsy and Acupuncture, which can be found online.

However, embouchure dystonia doesn't leave you with many options, and when there is no known cure, one cannot help but do what is natural and test/observe various treatments through trial and error in the hopes of finding a small glimmer of hope.

It is important to realize that there are few musicians with dystonia that go out on a limb and share their personal process and do trial and error publicly. It is important to share the process, even if it cannot be applied to all. It is my hopes to bring more awareness of this disorder and provide a rare look at what this disorder can be like by sharing my own experiences. Although my experience is subjective, I am someone who thinks objectively, therefore I posted the statement above.

•  Acupuncture, provides blood flow/circulation to specific areas and activates the nerves. I received acupuncture for once a week, for a year. It wasn't until about my 15th session I started to feel and notice drastic improvement in reduced tension overall in my face. It cost about $65.00 a session, and my acupuncturist had a passion for helping people with facial trauma.
  
  She had previously helped many people overcome Bell's Palsy, Nerve Damage from car accidents or injuries, etc. She also was certified in John F. Barnes Myofascial Therapy, so that was also included in my sessions.
  
  Just a note of caution though: I did find that the acupuncture made my nerves in my face very overly sensitive and it took about 2 years to fully wear off. At times it limited me from playing because my muscles were so loose (like jelly) and my muscles/nerves could only handle so much playing. I had to be very careful when working on my playing. I also would not suggest playing at all if you are receiving re-ocurring acupuncture treatments because the acupuncture is actually quite exhausting on the face because it is bringing in so much blood flow to a centralized area. Most acupuncturists will tell you to drink lots of water and to rest a lot after receiving treatment.
  
  I also would say that if you are going to try acupuncture, to consider doing as a last resort. Although I felt it helped me in the long-run, it was scary how overly sensitive my muscles and nerves became. The best example I can give is if you received a muscle relaxer. It feels great and there's not tension whatsoever left, but you're also left with no endurance, strength, and the muscles and nerves are much more sensitive to playing and get twice as sore. So please be careful. Maybe don't do a years worth of acupuncture and only do it 2 times a month or not every month.

• *Oral Myofascial Release (MFR), which released built up/rigid connective tissue or fascia in the jaw-joint and muscles surrounding the face. My acupuncturist was a specialist in John F. Barnes technique of MFR, which is a much gentler approach to releasing the tissue tension than the traditional way. Typically they will wear a glove and push their fingers against pressure points inside of your mouth (in the cheek or back of jaw) and they hold it for 2-6 minutes until the tissue releases; this is highly painful but extremely relieving afterwards.When I think of the jaw-joint, I compare it to the wrist-joint. A lot of woodwind players or typist get carpel tunnel, which is connective tissue built up in the wrist. The same thing can happen to our jaw-joint...it too can build connective tissue and cause our jaw to be unaligned, in pain, cause TMJ, or build more tension.
  
• *Rolfing - I haven't received rolfing, but wanted to list it here. It is very similar to myofascial release to an extent. It is a holistic system of soft tissue manipulation and movement education that organizes the whole body in gravity. It is essentially identical to structural integration. The difference between myofascial release is the cumulative process over ten session. Althogh myofascial release techniques derived form the work of Ida Rolf, it does not have the same strategic planning as rolfing. The various parts of the human body relate synergistically to each other, therefore rolfing integrates the whole body or various parts of the body, rather than focusing on one central area.
  
  *I've listed Myofascial Release and Rolfing also on my blog post over Body Movement Methods too. Since it crosses over into that area as well.

• TENS unit, which sends electric pulses that interfere with the signal of pain being sent to the brain, it stimulates the nerves and endorphins, and helps control pain. This allows the muscles to relax instead of being in a state of contraction all the time (which dystonia causes our muscles to be in a state of chronic contraction...therefore the TENS helps me a lot). I use to receive a light does of TENS unit or electromagnetic therapy in acupuncture, but it wasn't until I started seeing a neuromuscular dentist that I used a heavier dose of TENS unit therapy which helped me tremendously. Now I  even have my own TENS unit at home after borrowing a friends for a while...decided I needed to invest in one for long-term relief.
  
  I feel like the TENS unit is more effective than acupuncture in relieving tension. Acupuncture was too over the top. Whereas TENS unit I can control the strength of output, and it doesn't overly-relax my face to the point of weakness. It helps relieve the right amount of tension. It takes time to get use to knowing how to use it and works best.

• Po Sum On Oil, which can help with many ailments, including neuralgia. It provides deep muscle pain relief, headache relief, etc. It consists of Peppermint Oil 45%, Dragon's blood 1%, Cinnamon oil 1.5%, Camellia oil 100%, and Methanol 15%. It only cost about 6 bucks or more for a little bottle which will last forever. 

• Ice packing/Heat packing. Alternating the two is highly important! Sometimes I will drink hot tea instead of heat packing, and then apply ice pack between drinks. I'll hold the tea in my mouth so that it warms up all my muscles.

• Facial Muscle Stretches. i.e. Making certain facial expressions or movements to help relieve tension. I have various names for them too like duck lips/goldfish lips, the scrunchy face, the clown-frown, the angry brow, marshmellow cheeks, the horror screamer, the side-grin, etc. 

• TMJ Jaw Stretches. i.e. Specific jaw stretches that help the mandibular joint. (I'll try to find a link to post on here of some stretches I use)....also buying a mouthguard may help relieve jaw pressure, even if you don't have TMJ.
  
• Tongue Stretches

• Neck and upper back stretches, which help relieve tension and keep the muscles flexible in the neck and upper back. (I posted a link somewhere in one of my posts on the stretches I use, I'll try to find it and repost it here)....this is important because the neck and shoulder muscles DO pull on the jaw muscles. They are all connected and work together. Think big picture! :-)

• Taking off as much external pressure on your upper body as you can. Ex. Not wearing backpacks, heavy instrument cases, non-supportive or constricting bras that may dig too far into the shoulder, baby slings, avoiding lifting heavy things that require the shoulders or upper back. If you have pain at all on a certain side of your face, avoid sleeping on that side. If you have clenching problems with your jaw, avoid putting any pressure on the bottom of the chin/jaw when sleeping and practice holding the tip of your tongue in between your upper and lower teeth...this takes the pressure off the jaw immediately. Even if keeping your hair down and not pulled back it into a bun helps lessen muscle constriction on the face/head, then do it. 

• Taking daily vitamins - keep your body provided with enough nutrients. I take women's one-a-day, and also GinkoSmart, and sometimes Fish Oil. There's also men's-one-a-day. It just depends on what your body needs or what you think will help boost your nutrients. It can even be in the form of a shake.
  I also write a blog on natural supplements.

I'm hoping to come back and add more to this post, because there's quit a bit more detailed information I'd like to share about each area. But for now, if you google any of the things I listed, you should find a wealth of information.