Temporomandibular joint (TMJ) disorders can cause discomfort, restricted movement, and pain. Regular exercises can alleviate symptoms and improve jaw function. Here’s how you can manage TMJ pain effectively.
What Is TMJ and Why Are Exercises Important?
The temporomandibular joint connects your jawbone to your skull, facilitating movements like chewing and speaking. TMJ exercises can reduce stiffness, strengthen the muscles, and improve overall joint mobility.
Benefits of TMJ Exercises
- Relieves Pain and Tension: Exercises improve blood flow and reduce inflammation in the TMJ area.
- Enhances Mobility: Regular practice ensures smoother jaw movement.
- Strengthens Muscles: Helps prevent future joint issues.
Top TMJ Exercises for Relief
1. Jaw Relaxation Exercise
- Sit comfortably with your mouth slightly open.
- Place your tongue gently on the roof of your mouth.
- Relax your jaw muscles completely.
- Hold this position for 5 seconds and repeat 10 times.
2. Chin Tucks
- Keep your shoulders relaxed and stand straight.
- Pull your chin backward to form a double-chin position.
- Hold for 5 seconds and repeat 10 times.
- This strengthens the muscles and reduces tension.
3. Resisted Mouth Opening
- Place your thumb under your chin.
- Gently press upward while slowly opening your mouth.
- Hold for 5 seconds before closing.
- Perform this exercise 5-10 times.
4. Side-to-Side Jaw Movement
- Place an object like a pencil between your front teeth.
- Move your jaw slowly from side to side.
- Increase the object’s thickness gradually to improve flexibility.
- Perform this 10 times in each direction.
5. Controlled Mouth Opening
- Use a mirror to guide your jaw.
- Open and close your mouth in a straight line.
- Avoid deviation to either side.
- Repeat 10 times for better jaw alignment.
When to Perform TMJ Exercises
Consistency is crucial for optimal results. Aim to perform these exercises 2-3 times daily, especially during periods of increased discomfort. Consult a TMJ specialist like Dr. Nojan Bakhtiari if symptoms persist.
Additional Tips for Managing TMJ Pain
1. Use Heat or Cold Therapy
Apply a warm compress for 15 minutes to relax the muscles or use an ice pack to reduce swelling.
2. Avoid Hard Foods
Stick to a soft diet to minimize strain on your jaw.
3. Practice Good Posture
Maintaining proper head and neck alignment reduces jaw tension.
4. Consider Professional Treatment
If exercises alone aren’t sufficient, seek assistance from NYC TMJ Treatment experts for tailored solutions.