TMJ Exercises Your Jaw Will Love

TMJ pain is caused by stress, bruxism, or tense situations, and because of that, it can come and go constantly in your life. However, there are certain exercises you can do to make the discomfort go away quicker and prevent you from needing to find the best dentist in Denver, CO, for a TMJ disorder.

When pain and discomfort in your jaw joints and muscles becomes constant, you may be in front of a TMJ disorder. To recover and conduct all of your daily activities like talking, chewing and swallowing without pain, here are some exercises you can do.  

8 Best Exercises to Relieve TMJ Pain

You might not give your temporomandibular joints (TMJ) much thought. In fact, you may even not know which part of the body we’re talking about. Nonetheless, one of the most vital components of your body is the joint that joins your jawbone to your skull, which activates whenever you speak, chew, or swallow.

When your jaw joints and jaw muscles are affected, you can develop temporomandibular disorders. An injury to the jaw, inflammation from conditions like arthritis, overuse, and most frequently, tension from daily stress are the main causes of this.

The symptoms of TMJ disorders tend to be mild, but they can significantly lower a person's quality of life. That could be your case if things like these happen to you:

• Discomfort when chewing;
• Pain in the ear, face, jaw, and neck;
• Noises come out when you open or close your mouth in the jaw, such as clicking, grinding, or popping;
• Your jaw joint gets locked;
• You often experience headaches and migraines.

To avoid that, TMJ exercises can reduce pain by enhancing jaw mobility, releasing tension in the jaw, and strengthening and stretching the jaw muscles.

1. Jaw Relax Exercise

By relaxing your TMJ and the surrounding muscles, this exercise aims to relieve tension. It is very easy to do; just place your tongue behind your upper front teeth on the roof of your mouth and slowly open and close it.  

Only open it to a comfortable size, and try not to strain yourself. When you open your mouth wide, you might hear popping or cracking sounds; this is perfectly normal as long as it does not hurt.

2. Goldfish Exercises with a Partial Opening

To perform this exercise, place your tongue back on the roof of your mouth and place one finger in front of the area of your ear that houses your TMJ. At the same time, put your middle finger on your chin.

Next, lower your jaw halfway and shut it. You should experience mild resistance—due to your middle finger—but no pain.

One way to change up this exercise is to close and open your lower jaw halfway while placing one finger on each TMJ.

4. Chin Tucks

For this exercise, hold your shoulders back and your chest high. Make a "double chin" by pulling your chin straight back and down toward your chest, and hold the position for three seconds. Then, release. Try to repeat this at least 10 times.

This helps stretch your TMJ without opening the mouth, so it can be useful for those who experience pain during jaw movements.

5. Resisted Opening of the Mouth

This exercise aims to increase your jaw muscle strength by adding resistance to your stretching exercises. It sounds complicated, but all you have to do is slowly open your mouth while gently pressing your chin for resistance with your thumb under it.  

After three to six seconds of holding, slowly close your mouth. Try to repeat this for at least 10 times.

6. Resisted Closing of the Mouth

For this one, use one hand to gently squeeze your chin with your thumb and index finger, putting slight pressure downward. Then, try to close your mouth. Repeat this exercise 10 times.  

The same way as the last one, the added resistance helps strengthen the muscles that help you chew.

7. Side-to-side Jaw Movement

This exercise can be performed sitting up or lying down. Move your jaw slowly back and forth, pausing after each movement for two to three seconds. Repeat that 10 times on each side.

As simple as it sounds, this movement stretches the muscles that support the TMJ, increasing joint mobility and reducing discomfort.

8. Forward Jaw Movement

Similarly to the previous one, this exercise involves moving your bottom jaw forward and backwards repeatedly. Slowly, place your bottom teeth in front of your top teeth, and hold it for two to three seconds, and repeat it 10 times.

This helps reduce tension and tightness around the TMJ.

Other Ways to Manage Your TMJ Pain

Over-the-counter analgesics like acetaminophen and ibuprofen may help ease your discomfort if you are in excruciating pain and need a quick fix. If you are in excruciating pain, your primary care physician might also recommend a muscle relaxant.  

You can, however, take certain daily actions to keep yourself from getting to that point. Dental professionals also recommend:  

• Putting on mouth guards to stop teeth clenching and grinding.
• Using mouthguards designed for jaw realignment.
• Applying warm or cold compresses to relax the area.
• Try stress-relief techniques to help prevent jaw tension.
• To help the TMJ relax, eat a softer diet.
• Steer clear of chewing gum.
• Don’t bite your nails.
• Avoid biting your lower lip.
• Maintain proper posture.
• Refrain from making wide jaw motions like yawning or singing.  

Patients who experience extreme pain may need more intrusive therapies, such as surgery and TMJ corticosteroid injections. This is only needed in cases where there’s joint damage, though, often due to tumors and joint fusion.  

Learn From the Best Dentist in Denver, CO

As long as it doesn’t stem from a bite misalignment, chances are high that your TMJ pain will go away on its own. However, TMJ exercises might assist in reducing pain if your symptoms continue.

It is crucial to begin slowly and only when you are comfortable performing them. At first, you might experience some discomfort, but it should pass quickly and get better. Please call us if the pain becomes intolerable. Here at Makowsky Dental, you’ll find an experienced professional able to help you fix your TMD.