3 Ways to Do Exercises for TMJ

1. Stretches to Relieve Physical Stress

Patients who suffer from TMJ may get caught in a cycle of behavior in which tension causes pain that creates more tension, perpetuating the cycle. Teeth grinding and jaw clenching are two of the usual culprits that create undue stress on the temporomandibular joints, which can spread to the head, neck, shoulders and upper back. Pain associated with these sore joints and muscles can be reduced or prevented by exercising the muscles involved.
Ask your doctor or a physical therapist for stretches to relax the jaw and other affected areas. Perform them as recommended, remembering that long, gentle stretches are more beneficial than short, exaggerated ones.

2. Exercises to Help Manage TMJ Pain

Mental exercises that relax the muscles can help to break the dysfunctional cycle. Meditation and guided imagery are two very different practices with the same result. Meditation involves resting your body while emptying your mind of all but one focal point or mantra. This can be a chant or just the sound of your breath. Guided imagery purposely fills the mind with pleasant sensations on all sensory levels, such as picturing yourself in a beautiful garden and smelling the flowers, seeing the colors and hearing a soothing fountain. Both of these exercises induce relaxation to alleviate the cause of TMJ pain.

3. Exercises for Further Stress Reduction

You can practice breathing therapy alone or with a professional facilitator. By allowing the diaphragm to work fully, you reduce stress on the internal organs and achieve deep relaxation. Lie flat or with a bolster under your knees. Breathe in through your nose or mouth, letting your stomach rise naturally instead of holding it in. Exhale through your mouth, pressing gently on your stomach until all the air is gone. Repeat as necessary.
Other regular, moderate exercise, such as walking or low-impact aerobics, helps to reduce overall physical and mental stress. Doctors recommend 30 to 45 minutes of exercise at least three times a week.