TMJ is a term used to describe several conditions caused by temporomandibular joint and muscle disorders, according to the National Institute of Dental and Craniofascial Research. TMJ often is caused by tight facial muscles or joint problems such as a dislocated disc, though arthritis may also be a cause. Although pain in your jaw is not always a problem indicating TMJ. Sometimes pain will disappear without treatment. Sometimes, however, TMJ pain does not go away and treatments such as exercises or surgery are recommended.
Head Sliding Exercise
The head sliding exercise provides a mild stretch. Start off by stretching gently and then work up to a greater stretch over time. To perform this exercise, sit in a high-backed chair and place your back fully against the backrest. Close your mouth. Spread your thumb away from your hand and extend your index finger of one hand. Place the web of your hand on the front of your chin. Then, slowly slide your chin backwards and open your mouth a little bit as you bring your head back. The lower portion of your jaw should move behind the upper portion. Your neck should not extend upwards or flex downwards. Do this exercise five times, recommends Chiropractic-Help.com.
Isometric Jaw Exercise
The isometric jaw exercise is similar in movement to the head sliding exercise, but it also involves an isometric contraction of the jaw so you can tense and relax your muscles in succession. To perform this exercise, sit with your back against the backrest of a high-backed chair. Put the web of your thumb and index finger on the front of your chin. Then, open your jaw slightly and slide your lower jaw backwards toward the backrest. Do not move any other part of your head. Next, push gently against your jaw with your hand as you give resistance with your jaw muscles. Maintain pressure for three seconds and then let your jaw come forward. Keep the jaw forward for two seconds and then repeat for five reps.
Tips for Relief
It is important to get into the habit of physically doing things differently when you have TMJ. Instead of yawning normally, one exercise you can do to relieve pain is to support your chin with your hand when you yawn, according to SimpleStepsDental.com. Do this exercise by making a fist with your hand and placing your knuckles under your jaw. Gently press up against your jaw so that when you yawn, your jaw does not open more than necessary. Another method to try is to keep your teeth apart slightly at all times, even when your lips are closed. Also, sleep on your back.
