TMJ exercises that help

Temporomandibular joint (TMJ) disorders can lead to pain, discomfort, and difficulty moving the jaw. Fortunately, several exercises can help relieve tension, improve mobility, and reduce pain associated with TMJ. These exercises are designed to strengthen the jaw muscles, improve flexibility, and alleviate stress on the joint. Here are some effective TMJ exercises:

1. Jaw Relaxation Exercise

This exercise helps reduce tension in the jaw muscles and promotes relaxation.

Instructions:

• Sit or stand up straight with your shoulders relaxed.

• Gently place your tongue on the roof of your mouth, just behind your upper teeth.

• Let your teeth slightly part and relax your jaw.

• Hold this position for 5-10 seconds, then relax. Repeat this exercise 5-10 times.

Benefits: Helps to relieve tension and stress in the jaw and facial muscles, encouraging natural jaw alignment.

2. Chin Tucks

Chin tucks help strengthen the muscles around the neck, jaw, and upper back. This is beneficial because poor posture is often linked to TMJ discomfort.

Instructions:

• Sit up straight with your shoulders back.

• Gently tuck your chin toward your chest, making sure your head doesn’t tilt downward.

• Hold this position for 5 seconds, then return to the starting position.

• Repeat 10-15 times.

Benefits: Strengthens the muscles of the neck, helping to alleviate strain on the jaw. It also promotes better posture, which can reduce TMJ strain.

3. Jaw Resistance Exercise

This exercise strengthens the jaw muscles and helps improve the range of motion.

Instructions:

• Place your thumb on your chin and apply gentle pressure.

• Open your mouth slowly while resisting the pressure of your thumb. Hold for 5 seconds.

• Close your mouth slowly and relax.

• Repeat 5-10 times, then switch to the other side, placing your thumb on your chin and applying gentle resistance.

Benefits: This helps to build strength in the jaw muscles and improves jaw function.

4. Side-to-Side Jaw Movement

This exercise helps improve the range of motion in the jaw and relieves tension in the TMJ.

Instructions:

• Gently place your tongue on the roof of your mouth behind your teeth.

• Slowly move your lower jaw from side to side, holding each position for a few seconds before returning to the center.

• Repeat 5-10 times in each direction.

Benefits: Increases mobility in the jaw and promotes better function in the TMJ.

5. Opening and Closing Jaw Exercise

This exercise improves jaw mobility and flexibility by focusing on opening and closing the jaw smoothly.

Instructions:

• Gently place your tongue on the roof of your mouth and open your mouth slowly as wide as comfortable.

• Hold the position for 5 seconds and then slowly close your mouth.

• Repeat 5-10 times.

Benefits: Improves the range of motion and strengthens jaw muscles, reducing pain associated with limited movement.

6. Resisted Mouth Opening

This exercise strengthens the jaw muscles, improving their endurance and reducing pain.

Instructions:

• Place your thumb or two fingers on your chin.

• Open your mouth slowly while applying gentle resistance to your chin.

• Hold the position for 5 seconds before closing your mouth.

• Repeat 5-10 times.

Benefits: Strengthens the muscles responsible for opening the mouth and reduces pain from overuse.

7. Tongue Press

This exercise can help relax the jaw and strengthen the muscles that support the TMJ.

Instructions:

• With your mouth closed, gently press your tongue against the roof of your mouth.

• Hold for 5-10 seconds and then relax.

• Repeat 10-15 times.

Benefits: Strengthens the tongue and upper jaw muscles, improving TMJ function and reducing tension.

8. Neck Stretching

Tightness in the neck can contribute to TMJ pain. This exercise helps alleviate neck tension.

Instructions:

• Sit or stand with good posture.

• Slowly tilt your head toward one shoulder, stretching the muscles on the side of your neck.

• Hold the stretch for 15-30 seconds, then slowly return to the center.

• Repeat on the other side.

Benefits: Helps relieve muscle tension in the neck and shoulders, reducing strain on the jaw.

9. Jaw Stretch

This exercise helps to stretch the jaw muscles and improve flexibility, which is especially helpful if your jaw is feeling stiff.

Instructions:

• Open your mouth slowly as wide as you can without causing pain.

• Hold the open position for 5 seconds, then slowly close your mouth.

• Repeat 5-10 times.

Benefits: Increases jaw mobility and helps with flexibility.

10. Controlled Jaw Movements

This exercise improves coordination and helps to relax the jaw.

Instructions:

• Begin by gently opening your mouth slightly.

• Move your jaw forward, so your lower teeth extend past the upper teeth.

• Hold this position for a few seconds, then return to the neutral position.

• Repeat 5-10 times.

Benefits: Helps with jaw coordination and improves its mobility.

Tips for Success:

• Be consistent: Perform these exercises regularly, ideally two to three times per day.

• Move slowly: Always perform the exercises slowly and gently. Never force your jaw into positions that cause pain.

• Listen to your body: If an exercise causes pain, stop and consult a healthcare professional before resuming.

When to Seek Professional Help:

If your TMJ pain persists or worsens despite exercises, it’s important to consult with a healthcare provider. A physical therapist, dentist, or TMJ specialist may be able to provide further guidance or treatments tailored to your specific needs.

Incorporating these exercises into your daily routine can provide relief from TMJ discomfort, improve jaw function, and reduce the likelihood of future issues.