TMJ is an abbreviation for the temporomandibular joint. The joint is located in the jaw and, along with the surrounding muscles and nerves, is directly involved in talking, chewing and other actions involving the mouth. TMJ syndrome is a pain or soreness in the jaw that can be caused by a variety of reasons. These reasons include arthritis, grinding of the teeth and repeated clenching of the jaw. Foods that are chewy or exceptionally hard also can contribute to TMJ syndrome, as they can tire the jaw. Though TMJ syndrome primarily affects the jaw, it can cause discomfort in the ears, neck, face and head.
Open Wide
Open your mouth as wide as you can. Then, with your fist, push down and back on your lower jaw. This will open your mouth even wider. While doing this exercise you will feel tension in the muscles surrounding the TMJ. Hold this position for 30 seconds and repeat four times. You should do a set of four of this exercise four times daily.
Stretch the Tongue
The tongue is a fairly large and important muscle that works in tandem with the TMJ. In this exercise, gently close your mouth. Take the tip of your tongue and run it backward along the roof of your mouth until it touches the soft tissue or soft palate. With the tip of your tongue still touching the soft palate, gently open your mouth. Stop opening when your tongue starts to pull away from the soft palate. Hold for about five seconds and repeat once or twice more.
Lateral Jaw Stretches
Move the bottom of your jaw as far to the left as possible. Then, using your right hand, gently push your jaw slightly farther to the left until you feel tension. Hold this position for 30 seconds. Do the same movement in the opposite direction: Slide your jaw to the right, using your left hand to gently assist this motion. Again, hold for 30 seconds. Repeat both stretches four times. Do four sets of these stretches four times daily.
Strengthen the Jaw
Because the jaw muscles keep the jaw properly aligned, it is important to strengthen them. Open your mouth slightly. Then, using your index finger, apply slight pressure to the right side of your jaw, making sure not to move your jaw. Hold the position for two seconds and then release. Repeat this step on the left side of your jaw and then on the bottom, pushing your jaw toward the roof of your mouth. Next, apply diagonal pressure to the right side of your jaw, pushing it up toward the left ear, and repeat on the left side. Do five sets of these exercises five times daily.
