If you hear a clicking noise or feel a pop when opening and closing your mouth, you may have a problem with your temporomandibular joint, or TMJ. Many people experience TMJ problems due to overbites, clenching the jaw or grinding the teeth. There are exercises you can do to help ease the pain and correct the actions that lead to TMJ problems; however, these exercises should be done at a doctor's recommendation.
Assisted and Resisted Opening
These exercises are recommended by dentist Steven R. Pohlhaus of the Baltimore Center for Laser Dentistry. For the assisted opening exercise, put two fingers on your lower front teeth and slowly open your mouth as wide as you comfortably can while pushing down with the fingers. For the resisted opening exercise, cup your palm under your chin, open your jaw slowly, and use the hand to gently resist the opening. Repeat each exercise up to 10 times.
Midline Exercise
This exercise from Dr. Pohlhaus is useful to those whose upper and lower jaws don't align perfectly. Look in the mirror, bite your teeth together and examine the position of the two center teeth on your lower jaw. Slowly open your mouth and try to keep your lower jaw "centered" as you open, using the two lower teeth as a guide. Repeat up to 10 times.
One-Sided Opening
This exercise is recommended by the Dental Group of Atlanta. Slowly open your mouth as wide as is comfortable, then slowly close. Repeat, but focus on opening mainly to the left side. Repeat on the right side. Repeat as necessary to relax a clenched jaw.
Exercise Aids
You can assist in relaxing your jaw muscles by placing towels moistened by hot water on the sides of your face while you do TMJ exercises. You can also use your hand to gently stretch your jaw further open than it can go on its own. Always consult a doctor or dentist before doing any TMJ exercises -- you may have a more serious condition that could require specific therapy or surgery.
