TMJ Exercises That are Quite Effective

When the pain of TMJ disorder strikes, it can be excruciating. It might get painful to do simple activities like chewing, yawning, or even speaking. And while identifying and resolving the actual root cause is crucial, we are also aware that this cannot always be done straight away.  Sometimes, you need short-term relief because long-term recovery can take a while. We have listed down some easy TMJ exercises to perform when you’re experiencing pain owing to this disorder. These exercises can either strengthen, relax, or stretch the jaw. 

What Causes TMJ Disorders? 

The temporomandibular joint, often known as the TMJ, permits the jaw to move when a person is eating, speaking, or yawning. The jaw is controlled by joints, muscles, and ligaments on both sides.

Each joint contains a disc inside that acts as a cushion while the jaw moves, according to the American Dental Association. The TMJ may experience pain, stiffness, or discomfort due to any misalignment in the system of muscles, ligaments, and the disc. According to the TMJ Association, typical causes of TMJ disorders entail:

1. Trauma to the jaw
2. Dental surgery
3. Insertion of a breathing tube during surgery
4. Autoimmune disease
5. Other Infections

In addition, arthritic pain and teeth grinding/clenching are other potential causes.

How can TMJ Exercises Help in Pain Relief?

It’s unclear exactly how TMJ exercises may relieve pain. They’re thought to help:

1. Strengthen jaw muscles
2. Stretch the jaw
3. Relax the jaw
4. Increase jaw mobility
5. Reduce jaw clicking
6. Promote jaw healing

According to a 2010 study published in the Journal of Dental Research, performing TMJ pain relief exercises increases mouth opening range more than using a mouth guard in people with TMJ disc displacement.

Best TMJ Exercises for Pain Relief 

Certain clicking jaw exercises that lengthen or strengthen the jaw may help some people find relief from the pain associated with TMJ disorders. Here are nine exercises that can help reduce symptoms, along with instructions on how to do them. Before beginning, it is best to talk about these TMJ exercises with a medical expert or physical therapist. Any exercise should never be continued if it causes further pain or discomfort.

1. Resisted Mouth Closing

Resisted mouth closing involves pressing the chin slightly while closing the mouth. To perform the activity:

1. Put your thumbs under your chin.
2. Put your index fingers in the space between your chin and the bottom of your mouth.
3. While closing the mouth, gently press the chin downward with the fingers and thumbs.

2. Resisted Mouth Opening

A person can also open their mouth while applying slight pressure to their chin. To perform the activity:

1. Slowly open the lips while exerting light pressure with the fingers and two fingers beneath the chin.
2. Pause for 3 to 6 seconds.
3. Close your mouth gradually.

3. Side-to-Side Jaw Movement

To build up the muscles, move the jaw from side to side during this lock-jaw exercise:

1. Take two stacked tongue depressors or another item that is around one-quarter of an inch thick and gently bite down with the front teeth.
2. Move the jaw slowly in both directions.
3. As soon as the exercise becomes simpler, increase the object’s thickness.

4. Tongue Up

In the tongue-up exercise, the mouth is slowly opened and closed while remaining in contact with the roof of the mouth. This motion should be repeated multiple times.

5. Forward Jaw Movement

A thin object is also necessary for this lock-jaw exercise. The steps are as follows:

1. Hold something between your front teeth that is about a quarter of an inch thick.
2. The bottom teeth should now be in front of the upper teeth as you move your jaw forward.
3. Replace the object with one that is thicker as the exercise gets simpler.

6. Oxford University Hospitals Exercise

The following exercise program is advised by Oxford University Hospitals to build jaw muscle and avoid jaw joint popping. This exercise regimen can be done twice daily for 5 minutes each:

1. Without clenching, close your mouth and allow your teeth to touch. 
2. Put the tongue’s tip on the palate just behind the upper front teeth.
3. When the tongue tip can no longer extend any farther while keeping the teeth together, move it back toward the soft palate.
4. Open your mouth gradually while keeping the tongue pressed firmly against the soft palate. After holding the position for 5 seconds, relax by closing your mouth.
5. Repeat the procedure for 5 minutes.

7. Goldfish Exercises (Partial Opening)

Put your tongue on the roof of your mouth and a finger in front of your ear, where your TMJ is. Put your index finger on your chin, open your lower jaw halfway, and then close it. There shouldn’t be any pain, just a little bit of resistance. A different approach to perform this exercise is to put one finger on each TMJ point while opening and closing your lower jaw halfway.

8. Goldfish Exercises (Full Opening)

Put one finger on the TMJ point and the other on your chin while keeping your tongue on the roof of your mouth (or you can do both TMJs at the same time). Completely open your mouth, then close it again after dropping your lower jaw. You should perform one set of this exercise six times each, which equates to one set of exercises per day.

9. Chin Tucks

Pull your chin straight back to produce a “double chin” while keeping your shoulders back and your chest high. Hold this position for three seconds and then repeat ten times.

Conclusion

TMJ disorders may get better on their own. In the event that your symptoms don’t go away, TMJ exercises might help. When experiencing excruciating discomfort, you shouldn’t perform these exercises.

Start slowly when performing TMJ pain relief exercises. At first, you could have some discomfort but it should pass quickly. Consult your doctor if the pain is intolerable. These exercises should only be performed when you’re at ease. After doing these exercises, if your discomfort persists, schedule a visit with your doctor.