The temporomandibular joint is found at the connection of the lower and upper jaws, and is more commonly known as the TMJ. Some individuals experience pain, cracking or clicking, or inability to properly close the mouth or chew because of disorders in the placement of bones and tissues in this joint area, according to the Mayo Clinic. Disorders may be caused by injury, conditions like arthritis or muscle fatigue. A number of exercises, when combined with massage and stretching, may help relieve pain or other difficulties in function caused by TMJ.
Jaw Straightening
Stand in front of a mirror and slowly open your mouth, carefully observing how each side of the jaw is functioning, suggests the Atlanta Dental Group. Then, open the mouth again, this time focusing on manipulating the jaw to force it to open straight, or evenly on both sides. This exercise helps strengthen the muscles on the weakened or affected side of the jaw. Open and close your mouth 10 times and then rest for a few minutes. You may repeat this exercise two to three times several times a day for strengthening.
Stretching for Strength
Open your mouth as far as you can without causing pain. Very slowly and gently, place the fingers of one hand between the teeth on your upper and lower jaw and try to open your mouth a little more. Do not force the mouth to open much further, but a little bit at a time to allow the muscles in the jaw joint to slowly stretch and strengthen over time. The Atlanta Dental Group suggests placing a warm washcloth on the jaw in between these exercises to help flood the area with oxygen and nutrient-enriched blood for muscle strength, endurance and function.
Chin Tucks
Strengthen the muscle groups surrounding and supporting the jaw structure by performing chin tucks, suggests the Nicholas Institute of Sports Medicine and Athletic Trauma. Sit or stand with your back straight, shoulders pulled back and chin parallel to the floor. Thrust the chin forward, still keeping your head straight. Place the fingers of your right hand on your chin and force your head back while resisting the move with your muscles. Perform this exercise between 10 and 15 times several times a day.
Jaw Thrust
Relax your jaws so that your teeth are slightly separated and relaxed, suggests the Abbott Center for Neuromuscular Therapy website. Push your lower jaw forward while exhaling, so that your lower teeth extend beyond the upper teeth. Only go as far as you can without pain. Hold that position for several seconds and then relax. Repeat this exercise between five and 10 times.
