Muscle Exercises for TMJ

Temporomandibular joint disorder, also known as TMJD, may be caused by arthritis, injury or grinding the teeth, according to MayoClinic.com. Symptoms include clicking when opening or shutting the mouth, pain and stiffness in the joint where the jawbone meets the skull. The jaw may also shift out of position if the muscles on one side of the jaw are tighter than the other. In most cases, the disorder may be corrected with dental appliances and jaw exercises. TMJ exercises focus on relieving the stiffness and pain and training the jaw back into its natural position.

Jaw Stretches

The Max Opening exercise stretches the jaw and releases tight muscles in the temporomandibular joint. Start in a comfortably seated position with your shoulders and neck in neutral position. Open your mouth as wide as is comfortable and press your fist into your chin to increase the stretch. Hold for 30 seconds, or as long as is comfortable, and release. Repeat four times and do this exercise four times a day.

Lateral Stretches

Lateral stretches release tight muscles in the joint and help train the jaw back into its natural position. If one side is affected, shift your jaw away from the affected side. Press your fist against your jaw, in the direction of the shift, and hold for 30 seconds. If both sides are affected, shift to the opposite direction, press and hold for 30 seconds. Repeat one or both sides four times and do this exercise four times a day.

Jaw Extension and Retraction

The jaw extension and retraction releases tight muscles and helps train the jaw back into its natural position. Shift your jaw forward as far as is comfortable. Use your fist to press your jaw upward and hold for 30 seconds, or as long as is comfortable. Shift your jaw back and press your jaw inward with your fist. Hold for 30 seconds, or as long as is comfortable, and release. Repeat the exercise four times and perform four sessions daily.

Neck Stretches

The tightness of TMJ disorder can also lead to tightness in the neck, according to Sandy Fritz, author of "Mosby's Massage Therapy Review." Lateral and anterior neck stretches can relieve stiffness in the jaw and neck. Tilt your head to the right and gently pull your head toward your right shoulder with your right hand. Hold for 30 seconds, or as long as is comfortable, and release. Tilt your head to the left and hold the stretch for 30 seconds. Tilt your head forward, gently pull your head toward your chest and hold for 30 seconds. Tilt your head upward and extend your jaw toward the ceiling for 30 seconds. Repeat each exercise four times, and do four sets daily.