1. Massage Sore Jaw Muscles Before Stretching
Massaging your jaw muscles before doing physical therapy exercises for TMJ can reduce soreness and tightness. TMJ is a painful disorder in which the jaw joint pops, clicks or locks up. Using your fingertips, find the spot where your lower jaw meets the temporal bone in your head, an area right in front of your upper ear. Gently massage with your fingers in a circular motion until you feel some relief. Add a warm compress to relieve soreness or a cold pack to reduce swelling.
2. Correct Jaw Deviations Through Stretching
Some people with TMJ have a slight. often unnoticeable deviation in the way they open and close their jaws. With physical therapy they can correct the abnormality and reduce the pain and jaw noises. Perform this exercise in front of a mirror in a well-lit room to get the full benefit: Hold a piece of dental floss in a vertical line in front of your face and gently open your mouth as wide as you can. Take a close look at your jaw and note whether it moves up and down in line with the floss or if it shifts to one side or the other. If you see a shift, this could be causing some of the strain on your jaw. Practice opening and closing your mouth in a straight line for three sets of 10 repetitions. Learning the new positioning will take some time, but proper alignment can greatly reduce your TMJ symptoms.
3. Position Your Head and Neck Properly
Pressure on the joint system from improper head and neck posture can impact TMJ sufferers. People who sit for long periods with their heads in a forward position may be straining their neck and jaw muscles, which can aggravate TMJ pain. Neck stretches can treat muscle strain and prevent undue pressure on the jawbone. Tip your head to one side and try to touch your ear to your shoulder. Don't raise your shoulder as you perform this exercise. Do 10 repetitions on each side of your neck. Chin tucks can promote proper head posture. While standing or sitting up straight, put your hand to your chin and press your head back by pushing slightly on your chin. Do this exercise in front of a mirror so you can see how your posture improves.
