TMJ Exercises
Temporomandibular joint (TMJ) syndrome is a disorder of the jaw that can cause severe pain and can even lead to abnormal "clicking" sounds in the jaw that may also be associated with pain. TMJ can sometimes cause very painful headaches. TMJ disorder is usually caused by a misalignment in the jaw or by stressed, tightened, or weak muscles around the area. Although medical professionals will suggest treatment in the form of pain relievers and other medicines, there is no true cure for TMJ disorder. However, there are a number of helpful exercises that you can use to help alleviate symptoms.
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Exercise 1
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The first exercise to help alleviate the symptoms of TMJ disorder is simple and easy to perform. Begin by placing the tongue at the roof of the mouth and holding it in place as you slowly open your mouth as wide as possible. When you reach the moment where your mouth cannot open any further or the tongue cannot remain in place, hold that position as you breathe in and out for counts of two. You should repeat this exercise 10 times as a warm-up for the next exercise.
It is important to note that depending on the extent of your pain and symptoms associated with TMJ, you may not be able to open your mouth completely or to do so without pain. This exercise will help you to stretch the muscles and loosen them for further use throughout the day.
Exercise 2
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The second exercise is to make a fist and place the knuckles underneath your chin. Hold your first in place and balance the weight of your jaw on the fist. Keep the fist in place as you open your mouth. You will need to press your fist upwards toward your chin to deliver additional resistance. Open your mouth slowly and hold for a count of ten. Close your mouth and repeat the exercise 10 times to help build strength in the jaw muscles.
This exercise will help you to relax the jaw bone as your perform the stretch. The pressure of your fist may cause your jaw to click as you do the exercise. Do your best to avoid this while you are performing this exercise so that you do not worsen the TMJ disorder.
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Exercise 3
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The third exercise involves putting pressure against the side of the jaw with your fist. Take your fist and press it against the right side of your jaw, just below the hinge where your mouth moves. This spot is usually halfway up your cheek and close to the ear. Put constant pressure against the jaw and push for a count of 10. Release the pressure for a count of 10 and then perform the same exercise again 10 more times.
When you have finished exercising the right side of your jaw, take your left fist and place it on the left side of the jawbone to exercise the other side of the muscles. This will provide equal stretching and therapy to both sides of your jaw and should help loosen pressure in your muscles while strengthening them at the same time.
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