When you have a disorder of the temporomandibular joint, or TMJ, you are likely to experience pain and tenderness around your jaws. According to MayoClinic.com, these disorders can be caused by disk erosion, arthritis damage, injury or muscle fatigue from teeth grinding. A doctor or dentist can recommend different exercises to treat TMJ pain. In the meantime, hot and cold packs can also be used to relieve discomfort.
Chin Tucks
This exercise was recommended on the Nicholas Institute of Sports Medicine and Athletic Trauma for sufferers of TMJ pain. You start off by sitting upright facing straight ahead. Tuck your chin toward your neck, hold and then release. You should do three sets of 15 reps at least twice a day to treat TMJ disorders.
Mouth Opening
Since you are treating TMJ pain, you will want to exercise the muscles in the jaw. To do this, stand in front of a mirror and open your mouth as wide as possible. To increase the opening even more, press your hand against your chin. Stay in this position for 30 seconds before releasing the pose. Perform a total of five reps at least four times a day.
No More Clicking
This specific exercise was recommended by Dentistry.com as a way to stop the clicking sound you experience when you have a TMJ disorder. To start, press your tongue against the roof of your mouth. Place an index finger against the base of the lower jaw bone that is experiencing symptoms of TMJ. Your other hand's index finger should be on your chin. Move the index finger on your chin in an up and down motion as a way to allow your lower jaw to drop down and back. Your chin should end up against your throat while keeping your tongue against the roof of your mouth. You should do a total of six reps at least five times each day.
