Riverstone Chiropractic

Riverstone Chiropractic Oakland Chiropractor on Grand Avenue specializing in running injuries and chronic pain.

We provide LGBTQ+ competent and size-inclusive chiropractic care and bodywork to the California Bay Area community. Chiropractic care, Active Release Techniques (ART), Graston Technique, Rehab exercises, and Kinesiotaping services help you prevent and recover from repetitive strain and sports injuries.

04/07/2026

Desk job = TMJ risk 💻

If you work at a computer all day, your setup and habits might be sabotaging your jaw. Here’s how:

FORWARD HEAD POSTURE 📱 For every inch your head moves forward, it adds 10 lbs of strain on your neck. That tension travels directly to your jaw muscles (especially the masseter and temporalis). Over time, this creates chronic tightness and pain.

ROUNDED SHOULDERS 🪑 When your shoulders roll forward, your upper traps and chest get tight. This pulls your head further forward and affects how your jaw aligns and functions.

SHALLOW BREATHING 😮‍💨 Stress + sitting = shallow chest breathing. This overactivates your neck and jaw muscles, keeping you in a constant state of low-level tension. You’re literally breathing your way into TMJ.

STRESS CLENCHING 😬 Stressful email? Tough deadline? Back-to-back Zoom calls? Your body responds by clenching your teeth—often without you even noticing. This can go on for HOURS.

LACK OF MOVEMENT 🚶 Sitting for 8+ hours without breaks = no blood flow, no muscle reset, and cumulative tension that builds throughout the day.

HOW TO COMBAT IT:
✅ Adjust monitor height (eye level, arm’s length away)
✅ Sit back in your chair with lumbar support
✅ Set a timer to stand/stretch every 60 min
✅ Practice diaphragmatic breathing throughout the day
✅ Check in with your jaw: “lips together, teeth apart”
✅ Strengthen your neck and upper back

Your workspace matters. Small changes = big relief.
Do you work a desk job? Do you notice jaw tension during the day? 👇

04/02/2026

I love working with other folks who don’t fit into society’s rigid structures 😀

04/01/2026

Your sleeping position could be sabotaging your TMJ recovery 😴

You spend 6-8 hours in the same position every night—if that position is putting stress on your jaw, you’re undoing all your daytime progress.

WORST POSITIONS FOR TMJ:
❌ Stomach sleeping — forces your neck to rotate and compresses your jaw on one side all night
❌ Side sleeping with hand/arm under jaw — creates direct pressure on the TMJ
❌ Too many pillows — pushes your chin toward your chest, straining jaw muscles
❌ No neck support — causes forward head posture even while lying down

BETTER POSITIONS:
✅ Back sleeping — keeps your spine and jaw neutral (best option!)
✅ Side sleeping — use a supportive pillow that keeps your head aligned with your spine (not tilted up or down)
✅ Cervical/contour pillow — supports the natural curve of your neck
✅ Pillow between knees (if side sleeping) — keeps pelvis and spine aligned

Sleep mantra: “Lips together, teeth apart” Your teeth should NEVER be touching while you sleep (or rest). Keep your jaw relaxed.

Changing your sleep position takes time, but it’s one of the most impactful things you can do for TMJ recovery.

What position do you sleep in? 👇

Upcoming TMJ Relief Workshop. Registration Link in Comments.
03/31/2026

Upcoming TMJ Relief Workshop. Registration Link in Comments.

03/12/2026

Self-massage for the SCM muscle is just one of the exercises I show my clients struggling with TMJ or neck pain.

If your neck and jaw are hurting, reach out to schedule a free consultation.

03/12/2026

📚 A new study out of Duke University found that post-menopausal women on hormone replacement therapy were nearly half as likely to develop frozen shoulder (also called adhesive capsulitis) compared to women not on estrogen.

Why? Because estrogen helps reduce inflammation and maintain connective tissue health.

When those levels drop after menopause, the shoulder joint capsule can thicken and tighten… leaving you barely able to lift your arm.

But here’s the good news:

whether you’re managing frozen shoulder now or trying to prevent it, there are proven ways to fight back.

Manual therapy helps break up that stiffness and restore joint mobility.

Targeted joint adjustments can reduce pain and improve range of motion faster.

And strength and stability exercises rebuild the muscles supporting the shoulder so it doesn’t lock back up.

You don’t have to just live with the pain. Come see us… we’ll meet you where you are and get you moving again.

Book your appointment today Link in bio

https://obgyn.duke.edu/blog/hormone-therapy-appears-reduce-risk-shoulder-pain-older-women

03/11/2026

Quick TMJ self-check ✋

If these spots are tender when you press them, your jaw muscles are tight and overworked—classic signs of TMJ dysfunction.

📍 Masseter (jaw muscle)
📍 Temporalis (temple area)
📍 SCM (side of neck)

Try this test right now and let me know—how many were sore?
This tension doesn’t just go away on its own. The good news? These muscles respond really well to the right treatment and exercises.

Save this to check in on yourself weekly 💾

03/10/2026

Do you need an MRI for TMJ? 🏥
Short answer: Probably not.

Here’s why:

MRIs are great for:
✅ Seeing disc position
✅ Detecting structural damage
✅ Ruling out fractures or serious pathology
✅ Pre-surgical planning

But here’s the thing: Most TMJ dysfunction is a FUNCTIONAL problem, not a structural one. That means:
* Your muscles are tight or imbalanced
* Your movement patterns are off
* Your posture and habits are contributing
* Your nervous system is on high alert
*
An MRI can’t tell me:
❌ How you actually move
❌ What activities trigger your pain
❌ If your neck and posture are contributing
❌ Whether you’re clenching due to stress

The research shows: You can have a “bad-looking” MRI (disc displacement, degeneration) and feel totally fine. Or you can have a “normal” MRI and be in severe pain. Structure ≠ pain.

When DO you need imaging?
🚨 Suspected fracture or trauma
🚨 Jaw completely locked and won’t open
🚨 Not responding to 6-8 weeks of conservative care
🚨 Considering surgery (last resort)

For the vast majority of people, a thorough hands-on evaluation + trial of PT is the best starting point.

Start with function. Add imaging if necessary.

Have you gotten imaging for TMJ? Was it helpful? 👇

03/06/2026

The 3-Finger Test: Check your jaw range of motion 🖐️

This is one of the simplest and most useful at-home TMJ screenings you can do.

HOW TO DO IT:
1. Stack 3 fingers vertically (index, middle, ring)
2. Open your mouth as wide as comfortable
3. Try to fit them between your upper and lower front teeth

RESULTS:
✅ 3 fingers fit comfortably = Normal range of motion (~40-50mm)
⚠️ Only 2 fingers fit = Mildly restricted (could be early TMJ dysfunction or just tight muscles)
❌ Only 1 finger fits = Severely restricted (likely TMJ joint issue, severe muscle tightness, or chronic dysfunction)

Why does this matter? Restricted jaw opening is one of the earliest signs of TMJ problems. It means:
* Muscles are too tight
* The joint has inflammation
* The disc might be displaced
* You’re compensating with poor movement patterns
*
The good news? Restricted ROM responds REALLY well to treatment—manual therapy, stretching, and mobility work can make a big difference fast.

If you’re restricted, don’t panic—just get it checked before it progresses.
How many fingers fit for you? 👇

Imagine leaving our third session feeling CURED. That was Chandra's experience and it could be yours 💜 Comment "REPAIR" ...
02/26/2025

Imagine leaving our third session feeling CURED. That was Chandra's experience and it could be yours 💜 Comment "REPAIR" to learn more about how we can help you heal together!

Address

3409 Grand Avenue, Ste 5
Oakland, CA
94610

Opening Hours

Monday 8am - 1pm
Tuesday 3pm - 7pm
Wednesday 8am - 10:30am
3pm - 7pm
Friday 2pm - 4:30pm

Telephone

+15104652342

Website

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