Commonly known as your jaw joint, the temporomandibular joint connects your jawbone --- also known as a mandible --- with your skull. When the joint begins to deteriorate, due to injury, teeth grinding or clinching, poor bite or another cause, a condition known as TMJ or TMD occurs, according to Dr. Michael Guy, an Ontario-based dentist. As a means to treat this condition Dr. Mariano Rocabado created a series of exercises to be completed six times per session, six times per day, according to CyberPT, an online physical therapy resource.
Activity 1
Place the tongue at the roof of the mouth. Making a clucking sound with the tongue six times. Now place the tongue in a typical resting position, just behind the teeth. Breathe deeply through the nose six times while holding the tongue in place.
Activity 2
Control how the joint opens and closes. Keeping your tongue to the roof of your mouth, open and close the jaw six times.
Activity 3
Use your finger to stabilize the jaw upon opening and closing, according to Lisa Morrone, a physical therapist. Start with the tongue on the roof of your mouth, with an index finger on the side of your jaw where the most significant pain is. Now place your other finger on the chin. Using your index finger as a guide, open and close the jaw. You may wish to observe yourself in a mirror to ensure you are opening and closing the jaw properly. Now take the tongue off the roof of your mouth and open and close the jaw again. Repeat six times.
Activity 4
Because TMJ sufferers may try to compensate for pain by leaning their head forward, creating poor posture, stabilize the posture muscles. To perform, begin with your head over your shoulders and nod the head forward about 15 degrees --- only a slight nod. Now nod the head backward 15 degrees. Repeat six times.
Activity 5
Move the chin back and forth to relax the jaw. To perform, tuck the chin toward your neck. Hold for six seconds, release and repeat for six total repetitions.
Activity 6
Rocabado's series involves shoulder movement. To perform, pull the shoulders backwards and then downward. Hold for six seconds, then release and repeat.
References
- CyberPT: Temporomandibular Joint Exercise
- Dr. Michael Guy: Temporomandibular Disorders
- "Home Exercise Program for Common Temporomandibular Disorders"; Lisa Marone; 2007
