The temporomandibular joint (TMJ) helps you move your jaw, talk, chew, and open or close your mouth. When you feel pain in your jaw or near your ears, it may be due to a TMJ disorder. Visiting a dentist near me can help identify the cause and provide effective treatment options. This condition can sometimes improve on its own, but doing specific TMJ exercises can help reduce discomfort and prevent the pain from coming back.
Gentle Stretches and Strengthening
When your TMJ pain is fresh, avoid doing heavy exercises right away. Start with gentle stretches and relaxation techniques to ease the pain. Once the discomfort improves, you can try strengthening exercises to support the joint and keep it flexible.
Resisted Opening Exercise: Place one thumb under your chin and gently push upward while slowly opening your mouth. Hold it open for a few seconds, then close your mouth slowly.
Resisted Closing Exercise: Place your thumb under your chin and your index finger between your chin and lower lip. Apply gentle pressure while closing your mouth.
Stretching Exercises
Simple jaw stretches can prevent TMJ pain from returning. Be gentle, if you feel pain, stop and give your jaw more rest.
- Relax your jaw with your teeth slightly apart. Slowly open your mouth as wide as possible while looking upward. Hold for a few seconds and close slowly.
- With your mouth closed, move your jaw to the left while looking to the left (without turning your head). Hold for a few seconds, return to the center, and repeat on the right side.
Rocabado’s 6×6 Exercise Routine
These physical therapy exercises are designed to reduce TMJ tension and improve movement:
- Keep the tip of your tongue on the roof of your mouth.
- Open and close your mouth while keeping the tongue pressed up.
- Place two fingers on your chin and repeat the same motion.
- Gently nod your head up and down.
- Pull your shoulder blades together and lift your chest.
- Tuck your chin toward your neck, then push it out again.
Kraus’ TMJ Exercises
Physical therapist Steve Kraus developed these exercises to help relax jaw muscles:
- Rest the tongue just behind your upper front teeth.
- Keep upper and lower teeth slightly apart.
- Breathe deeply through your nose.
- Move your jaw side to side with your tongue on the palate.
- Use tongue depressors between your teeth for a gentle stretch, holding for a few minutes daily.
- Place a finger on an upper tooth and gently “bite” against it five to ten times.
Relaxation Techniques
If your TMJ pain is stress-related, deep breathing can help. Inhale slowly for five to ten seconds and exhale gently. This helps release jaw tension and calms the muscles.
Caring for Your Mouth
Always be gentle while brushing and flossing, and avoid opening your mouth too wide. If any exercise causes pain, stop and consult your dentist or doctor for advice. With proper care and regular gentle exercises, you can find relief and keep your jaw healthy.
