TMJ is short for temporomandibular joint. The acronyms TMJ and TMD are used to refer to inflammation of the temporomandibular joint and muscles. You have two temporomandibular joints, one located on either side of your head just in front of the ears. A bad bite, poor posture and tooth grinding are among the causes of pain, biting discomfort or clicking and popping of the joint. Your dentist may recommend simple home exercises as part of your treatment for this disorder.
Opening Exercises
Exercises that encourage relaxation of the muscles when you open your mouth include a simple opening and closing stretch, in which you open your jaw slowly as wide as you comfortably can, repeating this 10 times. You can also practice assisted opening, in which you place two fingers on your lower front teeth and open as far as you comfortably can while pressing down with your fingers; and resisted opening, in which you cup one palm under the chin, then open your mouth slowly while you gently resist the opening with your cupped hand. Both exercises should be repeated 10 times.
Midline Exercise
As you look in a mirror, bite your teeth together, noticing the position of your center teeth on the lower jaw. Watch these two center teeth as you slowly open your mouth and concentrate on keeping your lower jaw in a centered position. This exercise should be repeated 10 times.
Lateral Exercise
Open your jaw, leaving about 1 inch of space between your top and bottom teeth. Move your lower jaw as far to the right as comfortably possible, keeping the same interval between your teeth. Repeat this 10 times before performing the same exercise to the left.
Enhancing TMJ Exercise
The TMJ Association website suggests using moist heat or ice as part of your therapy. To promote muscle relaxation, apply moist heat to the side of your face with a wrapped hot water bottle or heat pack, being careful not to burn your skin. Using a wrapped ice pack for 10 to 15 minutes at a time helps decrease pain and inflammation.
Yoga
TMJ is often characterized by tension in the jaw. Yoga is a great stress reliever that can help TMJ sufferers, says yoga expert Tias Little. Little recommends seated meditation as the first step in relaxing the jaws. Poses such as downward-facing dog and shoulder stand can also help; they send an ample supply of blood to the face. However, the headstand pose should be avoided by those with TMJ. It can place increased pressure on the jaw area.
Warning
Do not perform mouth and jaw exercises during periods when you are experiencing moderate to severe pain. Get rest instead.
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