The temporomandibular joints, better known as TMJs, are the joints that connect your lower jaw to your skull and let your jaw move up and down, as well as side to side. More than 10 million Americans may be affected by TMJ disorders that can cause pain and disjunction of the joints. Exercise is just one approach to treating these TMJ problems.
Considerations
The National Institute of Dental and Craniofacial Research reports that TMJ disorders fall into three major categories. The most common is myofascial pain, which involves pain or discomfort in the muscles that control the jaw. Other people may experience problems with a displaced disc, dislocated jaw or injury to the rounded ends of the lower jaw, or condyles. Some experience TMJ pain because of arthritis. Treatment options vary based on the particular TMJ disorder.
Cause
Sometimes it's hard to determine the cause of TMJ disorders. The University of Maryland Medical Center reports that some cases are brought on by an injury to the jaw or the temporomandibular joint. Other possible causes include having a malocclusion, or bad bite, orthodontic treatment, or wearing away of the disk or cartilage in the joint. Stress and anxiety can contribute to TMJ pain, too. Before beginning an exercise plan, check with your doctor or dentist to find the right approach to treating your particular case.
Relaxation Exercises
The most common exercises for TMJ treatment involve gently stretching the muscles around the jaw or using relaxation exercises to reduce stress. Dentistry.com recommends starting your exercise routine by standing up straight and focusing on relaxing your whole body. Breathe through your diaphragm and say the word "Emma" to let your mouth fall into a relaxed position. Do TMJ exercises in front of a mirror to monitor your position and progress.
Tracking Exercises
To make sure your joint is tracking properly, keep your tongue on the roof of your mouth in what Dentistry.com refers to as the "clucking" position. Place your index finger on the TMJ that's giving you the most trouble, and then place your other index finger on your chin. Let your lower jaw drop down and back again, using the finger on your chin as a guide. You also can place both index fingers on your TMJs and let your lower jaw drop down and back. Repeat both exercises five times, five times a day.
Strengthening Exercises
In order to strengthen your jaw muscles, try some isometric exercises. Dentistry.com suggests starting with your jaw relaxed and your teeth slightly apart. With your tongue in the clucking position, use your index finger to put light pressure on one side of your jaw for two seconds. Don't allow the jaw to move. Repeat on the other side, and then put your thumb under your chin and gently push toward the ceiling. As you gain strength, you can try the exercises with your mouth opened slightly wider.
