TMJ is a condition affecting the joints of your jaw that can cause pain, spasms, joint dysfunction, fatigue, headaches and dental changes. TMJ refers to a temporomandibular disorder, though sometimes the terms are incorrectly used interchangeably. TMJ may stem from trauma, stress, poor posture, diseases like arthritis, malocclusion and bruxism. Isometric exercises for strengthening the muscles of your jaw and stretching exercises for your face, neck and shoulders may improve TMJ symptoms, according to a website published by Dr. Michael Guy, an Ontario dentist.
Isometric Jaw Exercise
The isometric jaw exercise strengthens your jaw muscles from multiple directions. This exercise will increase the ability of your jaw muscles to function properly and be balanced. To do this exercise, sit comfortably and open your mouth slightly. You want to open your mouth just wide enough to fit your index finger in your mouth. Place the tip of your finger on top of your lower front teeth. Press down with your finger and resist with your jaw so nothing moves. Hold for five seconds. Next, remove your finger and place your thumb under your chin. Do not open your mouth wider or close it. Press up with your thumb and resist with your jaw muscles for five seconds. Then, place your index finger against the side of your jaw and press for five seconds. Resist on one side and then use your only index finger to press against the other side of your jaw for another five seconds.
Assisted Opening Exercise
The assisted opening exercise stretches your jaw as wide as you can open it. This should not make the pain worse. In fact, you should only do TMJ exercises when the pain you feel is mild. To begin, place your index and middle fingers on top of the front teeth of your lower jaw. Gently assist your muscles to open your jaw as wide as you can by pressing down. Hold for five seconds and then close your mouth. Repeat for the desired number of reps.
Lateral Movement Exercise
The lateral movement exercise is a simple exercise to stretch your jaw sideways, or laterally, and to increase mobility. To begin, clench your teeth and then open your mouth one inch. Slide your jaw to the right as far as you comfortably can with the jaw open just one inch. Then, slide your jaw to the left. Do the desired number of reps.
Neck Stretches
Stretching the neck can relieve tension in the neck and jaw to reduce TMJ pain. First, tilt your chin toward your chest to stretch the back of your neck. Do not round your shoulders forward as you do so. Hold for five seconds and then raise your chin to look forward. Next, tilt your head sideways without rotating your neck. Your nose and chin point forward, but your ear moves toward your shoulder. Hold for five seconds on each side and repeat for the desired number of reps.
