The temporomandibular joint disorder affects the jaw’s bones and muscles. While you speak, eat, or yawn, your TMJ moves your jaw. Both sides of your jaw have ligaments, joints, and muscles that regulate it. When these areas become misaligned, your jaw becomes tight and painful.
When you are currently suffering pain and discomfort due to a TMJ condition, exercising the area may be ineffective. Try relaxing techniques and gentle stretching to reduce the pain, and once the initial soreness has faded, try TMJ strengthening exercises to help prevent the pain from reoccurring.
If you wish to avoid the discomfort associated with TMJ problems, these strengthening exercises may assist. These workouts require you to open and close your mouth while applying pressure to your chin.
Stretching Exercises
Gently stretching your jaw and joint area can also assist in preventing the recurrence of TMJ pain. Bear in mind that caution is required and that if you encounter pain while performing the exercises, you should immediately stop. You may need additional time before engaging the joint.
Once your lips are closed, shift your jaw to the left while keeping your gaze on the left. Keep your neck and head still. Maintain this position for a few seconds before returning to the middle. Repeat on the other side.
Relax your jaw, then slowly widen your mouth as wide as possible while looking up. Maintain an open mouth for a few seconds before slowly closing it.
Relaxed Jaw Exercise
Placing your tongue on the roof of your mouth, behind your upper front teeth, is a good place to start. Allow your teeth to separate (your mouth to open) while relaxing the muscles in your jaw. Allow for natural relaxation rather than forced relaxation, as the objective is to loosen up your stiff jaw muscles.
Goldfish Exercises (Partial Opening)
Your tongue should be on the roof of your mouth, and one of your fingers should be in front of your ear, near your TMJ. Place your pointer finger on your chin and gently lower your lower jaw halfway before closing it. It would help if you encountered some resistance but not any pain. A variation of this exercise is to lay one finger on each TMJ point as you open and then close your lower jaw halfway.
Goldfish Exercises (Full Opening)
Placing one finger on your TMJ point and another on your chin while keeping your tongue on the roof of your mouth (or you can do both TMJs at the same time). Lower your lower jaw completely and then re-close it. Each set of exercises consists of six repetitions of this, and you should perform one set six times per day.
The other way to perform this TMJ exercise is to place your tongue on the upper surface and then your middle or pointer on the front of your chin. Put the index finger of your other hand in front of your ear, near the temporomandibular joints. Partially open the mouth and then close it. Hold for three to five seconds on each side and then alternate five to ten times.
Chin Tucks
Pull your chin back into a “double chin” with your chest lifted and shoulders back. Hold this pose for three seconds and do it ten times.
Resisted Mouth Opening
While you gently push against your chin, place your thumb under your chin and slowly open your mouth. Slowly close your mouth after three to six seconds.
Resisted Mouth Closing
Put one hand on your chin and squeeze your thumb and index finger together. Put gentle pressure on your chin while closing your mouth. You will be strengthening the muscles in your mouth that assist in chewing.
Tongue Up
While your tongue touches the roof of your mouth, slowly open and close your mouth.
Side-To-Side Jaw Movements
Insert a half-centimeter object between your front teeth (such as a tongue depressor or craft stick). Slowly move your jaw from side to side. When you get better at this exercise, increase the thickness of the object.
Forward Jaw Movement
Insert a half-centimeter object between your front teeth (such as a tongue depressor or craft stick). Reposition your bottom jaw forward so that your bottom teeth are ahead of your top teeth. The object between your teeth should get thicker as this exercise becomes easier.
Safety Considerations
None of these exercises should be a source of discomfort. If you encounter pain while performing them, either reduce the intensity or immediately stop. Apply an icepack if you have soreness, but visit your doctor if the pain persists for more than a few hours.
The purpose of these TMJ exercises is to promote progressive improvement. You may not feel better immediately, but over time, you should be able to relax and straighten your jaw gradually. Because none of these exercises are strenuous, they can easily be performed while engaged in another activity, such as surfing the web or reading.
Contact Garza DDS to learn more about TMJ exercises
TMJ exercises are relaxation exercises designed to progressively rehabilitate your jaw’s range of motion and alleviate any TMJ symptoms. They focus largely on the jawbone near the base of the skull and the throat and neck muscles in general. Begin cautiously and gradually.
TMJ issue is a common condition that causes pain when the jaw moves, which can be alleviated via exercise. Occasionally, it can be significant; in such cases, one should schedule an appointment with a professional. Visit our TMJ clinic today.