TMJ Exercises: 5 ways to strengthen your jaw and relieve pain
If you suffer from TMJ disorder, then you know how painful and disruptive it can be. Not only does the constant jaw pain wear your nerves down, but you might also experience headaches, difficulty opening and closing your mouth, as well as popping and clicking of the jaw joint. Finding relief from such a debilitating condition is integral to reclaiming control over your life; thankfully, this is possible through targeted exercises geared towards strengthening the jaw muscles for improved range of motion and reduced inflammation in key areas.
We have compiled five must-do exercises that are simple to do at home or wherever you may find yourself hindered by TMJ symptoms. These include:
Jaw Side-to-Side
Jaw Forward Movement
Resist Mouth-Closing:
Resist Mouth-Opening:
Tongue Lifts
Continue reading for a more detailed breakdown! We also encourage you to book a consultation and come in to speak to Dr. Wheeler if you have been experiencing TMJ pain. We can help you find relief!
Jaw Pain
The jaw is a complex structure made up of bones, muscles, and joints that work together to facilitate speech, chewing, and swallowing. The temporomandibular joint, or TMJ, is the joint that connects the jawbone to the skull and is responsible for the lower jaw's movement. Jaw pain can range from mild discomfort to severe discomfort, which makes it difficult to eat, speak, or even yawn. However, the cause of jaw pain can be due to multiple reasons, like arthritis, injury, teeth grinding, sinus problems, and much more. In some cases, it may require a medical professional's attention, so it is crucial to identify the underlying cause of the pain accurately.
5 Simple and Effective TMJ Exercises
There are simple exercises that can help alleviate some of the discomfort associated with TMJ.
Jaw Slide Side-to-Side
The first step is to gently bite down on your front teeth with something that is about one-quarter inch thick. Two popsicle sticks are a suggestion. Once you have it, slowly move your jaw from side to side.
Jaw Forward Movement
Find a quarter-inch-thick item. Hold it gently between your front teeth, then lift your jaw forward. Make sure your lower teeth are in front of your upper teeth. Change the item for something thicker as it gets simpler.
Resist Mouth-Closing
You need to close your mouth while exerting pressure on your chin. The thumbs should be positioned under the chin as the first step. Next, put your index fingers between the ridge of your mouth and the base of your chin. Finally, close your mouth while gently pressing your chin downward with your fingers and thumbs.
Resist Mouth-Opening
When opening your mouth, lightly press down with your chin. Put two fingers beneath your chin first. Then slowly open your mouth while using your fingers to apply light pressure. Finally, maintain this posture for three to six seconds before gradually closing your mouth.
Tongue Lifts
To perform this exercise, slowly open and close your mouth while maintaining contact between your tongue and the roof of your mouth. The exercise can be done multiple times.
The Benefits of Doing TMJ Exercises Regularly
Temporomandibular joint (TMJ) exercises target the muscle groups responsible for moving the jaw and aim to improve flexibility, strength, and range of motion. Regular practice of TMJ exercises can lead to significant benefits such as reduced jaw pain, fewer popping or clicking noises, improved ability to chew and speak, and minimized headaches or earaches. Additionally, these exercises can promote relaxation and decrease stress levels, which can also contribute to the resolution of TMJ-related symptoms. By incorporating TMJ exercises into your daily routine, you can take control of your jaw health and experience an improved quality of life.
What happens if TMJ dysfunction is not treated?
If the TMJ condition is not treated, it can result in serious health issues, such as inflammation and chronic pain. Additionally, it can lead to bite problems, tooth erosion, and chronic conditions like sleep apnea, insomnia, depression, and anxiety.
TMJ problems can be successfully addressed with the right treatments. The first step is to visit our office for a diagnosis. It is recommended to start treating the illness as soon as possible before symptoms get worse.
Get Moving!
TMJ exercises are an effective, natural solution to relieve jaw pain and discomfort. By balancing the muscles in your jaw with simple and gentle exercises, you can strengthen the area and alleviate tension. These exercises also help reduce inflammation and potentially prevent long-term damage, as well as improve joint range of motion. As always, make sure to consult a qualified TMJ specialist if you feel overwhelmed or unsure about which exercises are right for you. Additionally, if done regularly and consistently, these exercises can become part of your day-to-day wellness routine. Be sure to book a consultation with us to begin your personalized treatment plan and understand why professional expertise is often key to successfully addressing jaw pain over the long-term.