What TMJ Exercises Can I Do At Home? Rosanna Physiotherapy
When your jaw feels a bit under the weather from a TMJ disorder, you might find relief in a simple TMJ exercise you can do at home.
Have you ever considered jaw relaxation techniques, such as resting your tongue on the roof of your mouth?
Have you considered performing goldfish exercises and gentle-resisted opening exercises?
These activities can strengthen your jaw muscles and improve mobility. But there’s more to it—chin tucks and side-to-side jaw movements could also play a significant role in reducing pain and enhancing flexibility.
So, what exactly are these TMJ exercises, and how can they help you? If you’re struggling with TMJ and interested to know, then this blog is for you.
Jaw Relaxation Techniques
Relaxing your jaw muscles can greatly alleviate TMJ pain and improve overall joint function. When learning how to relieve jaw pain, it’s vital to perform each of the following exercises gently:
Relaxed Jaw
Start by practicing relaxed jaw exercises. Rest your tongue on the roof of your mouth, then let your teeth come apart. This simple action helps to relax your jaw muscles, providing immediate TMJ relief.
Goldfishes
To enhance these results, try incorporating goldfish exercises. These involve both partial and full mouth openings, which work to increase jaw mobility and reduce tension.
Breathing Exercises
Additionally, incorporating relaxation techniques is important. Breathing exercises can be particularly effective in easing TMJ tension and reducing stress-related jaw muscle pressure. Taking slow, deep breaths can help calm the nervous system and, in turn, relax the jaw muscles.
Consistent practice of these TMJ exercise at home can notably improve your jaw function and reduce discomfort. Always remember to stop if pain occurs, and consult a healthcare professional for personalised advice.
Chin Tucks
Although it may seem simple, performing chin tucks correctly can greatly enhance jaw mobility and reduce TMJ pain. This exercise involves pulling your chin straight back and down towards your chest, effectively creating a double chin. It’s crucial because it helps stretch the temporomandibular joint (TMJ) without requiring you to open your mouth, which can be beneficial if you experience discomfort during jaw movements.
To ensure proper alignment, start by sitting or standing with your shoulders back and chest up. Slowly pull your chin back and down, aiming for a gentle stretch at the back of your neck. Hold this position for three seconds before relaxing. Repeat this movement 10 times to complete one set.
Below is a clear and useful video tutorial from the Cleveland Clinic on how to properly perform chin tucks.
Consistently practicing chin tucks can strengthen the muscles around your jaw and improve flexibility.
Side-to-Side Jaw Movement
Essential: shift your jaw from side to side to enhance flexibility and mobility in the TMJ joint. This exercise helps alleviate tension and improves the function of your jaw. To perform this exercise effectively, follow these steps:
- Sit or stand with proper posture. Make sure your spine is straight and your shoulders are relaxed to support proper alignment.
- Slowly shift your jaw: Move your lower jaw to the left, then to the right, without moving your neck. Keep the movements smooth and controlled.
- Repeat multiple times a day. Aim to perform this exercise several times daily to maximise benefits.
Make sure you perform this exercise slowly and smoothly to avoid straining your jaw muscles. Consistent practice can greatly enhance the flexibility and mobility of your TMJ joint.
It’s important to listen to your body; if you experience any pain, stop immediately and consult a healthcare professional. This exercise not only aids in reducing TMJ discomfort but also promotes better jaw function over time.
Here is another great video tutorial from Cleveland Clinic on how to perform the side-to-side TMJ exercise (plus a forward and backwards variation you can also try for pain relief).
Incorporating side-to-side jaw movements into your daily routine can be a simple yet effective way to manage TMJ issues at home.
Resisted Mouth Opening
Incorporating resisted mouth opening exercises into your routine can greatly strengthen your jaw muscles and enhance mobility. To perform this exercise, place your thumb under your chin and slowly open your mouth while pushing gently against your thumb. This resistance helps increase muscle strength in your jaw, promoting better function and reducing pain.
Begin by sitting in a comfortable position with your back straight. Position your thumb under your chin, ensuring it provides a firm but gentle resistance. Slowly open your mouth, allowing your thumb to push against the motion. Aim to open your mouth as wide as comfortably possible without causing pain. Hold this position for a couple of seconds, then slowly close your mouth. Repeat this motion ten times.
Here is a final video from the Clevland Clinic on how to effectively perform this exercise at home:
Evidence suggests that resisted mouth opening exercises can enhance jaw mobility and alleviate TMJ discomfort when practiced consistently. Remember, the key is to perform the exercise slowly and gently to avoid straining your jaw. If you experience any pain, stop immediately and consult a healthcare professional.
Regular practice of this exercise can lead to significant improvements in jaw strength and function, contributing to overall TMJ pain relief.
Summing TMJ Exercise Up...
Imagine freeing your jaw from the chains of discomfort. By consistently practicing jaw relaxation techniques such as chin tucks, resisted mouth opening, side-to-side jaw movements, and the tongue-up exercise, you’ll strengthen your jaw and enhance its flexibility.
These evidence-based exercises, combined with relaxation methods, will help release TMJ tension. Remember, your commitment to these simple yet powerful practices will pave the way to better jaw function and a pain-free life.
Your jaw’s freedom is within reach.
