The temporomandibular joint (TMJ) connects the skull to the lower jaw. Dysfunction of the TMJ can lead to a variety of health problems, including headaches, earaches, joint pain, face pain and nerve complications. Although it is common, little is currently known about the causes of TMJ dysfunction. Fortunately, you can control many of the symptoms with simple TMJ exercises, according to the National Institute of Dental and Craniofacial Research
Exercise 1
For the first exercise, sit in a comfortable position with your mouth slightly open. Place your thumb under the front of your lower jaw. Slowly open your mouth by lowering your lower jaw. Your thumb will provide resistance as your jaw opens. Do not allow your head to move upwards. The only movement should be opening your mouth with your lower jaw. Perform four sets of eight repetitions.
Exercise 2
You should be seated in the same position at exercise one. Place your forefinger and middle finder on the front of your lower jaw. Slowly push forward with your lower jaw against your fingers, which are providing resistance. You will feel your lower jaw moving forward in relation to your upper teeth. Do not allow your head to move backwards. Perform three sets of eight repetitions.
Exercise 3
From the same starting position, place your forefinger and middle finger on the right side of your lower jaw. Your fingers should be placed at the front end, close to the tip of the lower jaw. Slowly move your lower jaw to the right. Your fingers will provide the resistance. Do not allow your head to move to the left. Your lower jaw will move to the right in relation to your upper teeth. Repeat the same exercise in the opposite direction. Perform three sets of six repetitions in each direction.
Exercise 4
Use the same starting position. Place your forefinger and middle finger on the top of your chin. Apply some light pressure with your fingers in the downward direction. Slowly open your mouth by allowing your lower jaw to move downward. You should apply light pressure with your fingers throughout the entire downward phase. This exercise will help you to open your mouth wider, which is a common problem for patients with TMJ disorder. Perform fours sets of 10 repetitions.
Exercise 5
From the same starting position, massage the muscles from the front of your ears down to the top of your chin. Place your three middle fingers in front of your ears. Slowly move your fingers in circles, massaging both sides of your upper and lower jaw. Slowly move downward until you reach the lower jaw.
Member Comments