TMJ Exercises For Dysfunctional Jaws

Have you been diagnosed with a temporomandibular joint condition? You probably know it better as TMJ syndrome and it can be a serious pain to deal with - literally! But as with other joints and muscles in your body, you can exercise your TMJ to improve symptoms.

This article includes the top 8 exercises for TMJ. Repeating these TMJ exercises daily can relieve stiffness, pain, and other TMJ symptoms. Don't wait - get started today.

Temporomandibular joint (TMJ) syndrome affects about 12% of the US population. Stress, injury, arthritis, teeth grinding , and some autoimmune diseases can cause TMJ. Sometimes TMJ resolves itself but in many cases treatment is necessary.

TMJ symptoms vary from person to person but usually include pain, stiffness, or limited motion of the jaw. Individuals with TMJ may also have clicking or popping in the jaw when they open their mouth.

If you have experienced these symptoms but are unsure whether it's TMJ, a dentist can help. If you know you have TMJ and are looking for relief from symptoms, keep reading for a few exercises you can try.

This TMJ exercise can help align your jaw making it easier to chew without clicking, popping, or discomfort. Start by pushing your tongue to the roof of your mouth.

Place your left index finger on your left TMJ. The temporomandibular joint (TMJ) is located on both sides of your jaw. You can locate the joint by opening and closing your mouth and feeling for the joint that moves.

Place your other index finger on your chin. Gently open and close your mouth keeping your tongue and index fingers in place. Repeat six times and switch sides.

TMJ treatment usually includes a combination of neck, mouth, and jaw exercises. Each of these parts of the body works together to help you open and close your mouth as well as to eat and drink.

The jaw stabilization exercise starts with relaxing your jaw muscles. Next, place your thumb underneath the chin. Apply some pressure (but not too much) as you open your mouth. Repeat the exercise five to six times.

For this exercise, you will need a pen or pencil. Hold the pen horizontally in your mouth between your teeth. Move your jaw from side to side holding for five to ten seconds on each side. This should help with pain relief from TMJ symptoms.

To further strengthen your TMJ you can repeat the exercise with an object that is larger in diameter. Repeat the exercise five times. If you notice tooth pain while doing this exercise you may be biting down too hard.

For a variation of this exercise, try moving the pen forward and backwards too. The bottom part of your jaw will jut out as you move the pen and then come back to the initial position. You can practice both of these exercises daily.

When you open your mouth widely you can stretch the TMJ and reduce tension in the area. During this exercise, you will have to open your mouth as wide as you can. Put your hand on one side of the jaw and apply pressure. Your jaw will move a little to the side when you apply pressure.

Hold the position for about 10 seconds. Repeat on the other side.

This exercise helps your head, neck, and spine which can all affect your TMJ pain and overall joint dysfunction. To perform this exercise, stand up tall with your shoulders back and down and your chest up.

Bring your head back and tuck your chin while keeping your head straight. Hold the position for three to five seconds and repeat ten times total.

Repeating a chewing motion without food in your mouth is a good way to stretch and strengthen the jaw and TMJ. For this exercise, you can start standing or seated.

Place your tongue to the top of your mouth. Keep your tongue in place while extending your jaw down as far as possible. Hold for three to five seconds. Close your jaw and then open it again. Repeat the chewing exercise up to ten times.

Start this jaw exercise by opening your mouth slightly. Slide your bottom teeth out in front of your top teeth to imitate an underbite. Slowly return your jaw to the normal position, Repeat this movement five to six times holding the underbite for about five seconds.

Another way to reduce TMJ tension and pain is to massage the jaw and face. Sometimes when people experience stress, jaw tension can get worse without them realizing it. Massage is a great way to relieve that tension.

First, get a warm washcloth or heating pad and apply to both sides of the face. This will warm up your jaw and help you relax. Next, you can use your fingers to massage your jaw. Use small, circular motions and only apply as much pressure as is comfortable for you.

Massage up and down the jaw area and spend extra time on areas you feel have more tension. You can also apply heat after the massage or on its own as a therapy technique.

Using these exercises daily or multiple times a day should help relieve TMJ symptoms. You can also improve symptoms by avoiding hard foods, taking time to de-stress, and taking care of your teeth and gums.

It may take several days or weeks to treat TMJ and the exercises above can also be used to prevent TMJ symptoms from coming back.

Looking for dental care for TMJ? Or need a second opinion from a trusted dentist? Visit us at Dental Care Burke or contact us online. We work with patients suffering from TMJ pain to get long-lasting results.

You don't have to live with TMJ symptoms. Experience what it's like to be pain-free!