Bruxism involves clenching, gnashing or grinding of the teeth. High stress levels, anxiety and poor eating habits contribute to the condition. Night bruxism is hard to control, may interrupt sleep and wears down teeth enamel. Clenched jaw muscles tighten surrounding tissues and muscles, causing ear and jaw pain, headaches and neck tension. A variety of stretches and exercises help restore normal jaw range of motion and decrease severity and symptoms of bruxism.
Alignment Exercise
Practice proper jaw and mouth alignment and decrease clenching throughout the day. This exercise relaxes the jaw muscles and retrains their positioning. Close your lips, separate your teeth and relax your jaw muscles. Rest your tongue on the roof of your mouth. Part your lips slightly and place your index finger in between your teeth if your jaw tightens during this exercise. Remove your finger and hold for 10 seconds.
Lateral Glide
The lateral glide encourages jaw range of motion and your fingers' resistance strengthens the jaw muscles. Reduce clenching and improve mobility with this exercise. Place your index and second finger on the right side of your jaw and apply pressure. Push your jaw against your fingers, toward your right. Hold in this position for 10 seconds, return your jaw to center and repeat until you complete 10 repetitions. Switch sides. Place your fingers on the left side of your jaw and push your jaw toward the left. Pause and repeat 10 times.
Protrusion
This exercise improves forward jaw mobility and builds muscle strength. Place your index and second finger on your chin and apply pressure. Lift your chin parallel to the ground and gaze forward. Simultaneously, push your chin forward while applying pressure with your fingers. Done correctly, the jaw moves, but the chin remains still. Hold for 10 seconds and repeat 10 times.
Jaw Opening
Bruxism tightens the jaw muscles; this exercise opens the jaw muscles and encourages jaw extension and widening of the mouth. Make a fist with your hand and place it under your chin and jaw. Simultaneously, push your chin down while pushing up with your first. Apply even pressure; move your jaw muscles, but keep your chin still.
Neck Stretch
Bruxism may cause pain and tension in the neck and surrounding muscles. This exercise relieves neck tightness. Bend your head forward, tilt your head to your left and lower your left ear toward your left shoulder. Relax your shoulders while doing this stretch. Place your left hand on the right side of your head and slowly pull your head closer to your left shoulder. Hold when you feel a stretch in the right side of your neck. Hold for 30 seconds and then do the same on your opposite side.
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