The temporomandibular joints (TMJ) are at the juncture of the jaw and the temporal bones of the skull. TMJ pain can interfere with chewing, swallowing, talking, yawning and even sneezing, according to the Nicholas Institute of Sports Medicine and Athletic Trauma (NISMAT). Simple exercises and lifestyle changes can provide relief to your joints and minimize future pain.
Chin Crunches
Draw your chin backward, bringing it directly in line with your shoulders. You should feel an immediate decrease in both neck and jaw muscular tension. Repeat this action 15 times to complete one set. Do a total of three sets twice each day. Perform this exercise in front of a mirror so you can see the difference in your alignment.
Tongue Stretches
Gently close your mouth and bring the tip of your tongue to the roof of your mouth, also known as your palate, just behind your teeth. Keeping your mouth closed, move your tongue along the palate, toward the back of your mouth. Gently open your mouth, until your tongue lifts from the palate. Exhale and relax your jaw for a count of 10.
Open Jaw Practice
Slowly open and close your mouth, keeping your jaw centered. Check a mirror to ensure that your jaw is not shifting to one side. Notice any changes in your discomfort as you adjust your alignment. Repeat this 3 to 5 times, moving slowly and carefully.
Change Habits
Try incorporating yoga or breathing exercises throughout the day to cope with daily stressors. NISMAT cautions that repetitive motions like chewing on a pen cap, biting your nails or grinding your teeth can provoke undue TMJ strain. Learning stress reduction techniques can instill positive habits that have far-reaching benefits.
Red Flags
Sudden-onset jaw pain, jaw pain resulting from an accident, or jaw pain with accompanying changes in vision, hearing or movement may be the sign of a more serious condition and should be referred to your primary care physician.
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