TMJ is the common term used to refer to temporomandibular joint and muscular disorders. According to the National Institute of Dental and Craniofacial Research, these comprise a group of conditions that cause pain and dysfunction in both the jaw joint and also the muscles that control jaw movement. Increasingly research has shown that a number of causes may lead to these problems, so you should consult your doctor and/or dentist for advice on your particular case. Some dentists now prescribe mouth exercises that people who suffer from certain types of TMJ can do several times a day to try to strengthen the muscles as a way to reduce pain.
Background
According to the New York Times, originally TMJ problems were thought to be caused by "dental malocclusion," or the misalignment of upper and lower teeth when you bite together. TMJ was also attributed to improper jaw position. Rather than focusing on strengthening muscles, as mouth exercises do, the treatments most commonly prescribed when these causes were suspected consisted of replacing missing teeth and adding braces to realign your bite mechanically.
Current Research
Specialists published in the New England Journal of Medicine cited in the New York Times have explained that there is new thinking about the cause of TMJ that treatments must address. According to these specialists, TMJ "is now considered multifactorial, with biologic, behavioral, environmental, social, emotional and cognitive factors, alone or in combination, contributing to the development of signs and symptoms of temporomandibular disorders." So while mouth exercises have emerged as one possible treatment option for a certain set of causes of TMJ, they're not necessarily for everyone -- which is why you should consult a professional to help you address your personal situation.
Types
According to the National Institute of Dental and Craniofacial Research, "the temporomandibular joint connects the lower jaw, called the mandible, to the bone at the side of the head --- the temporal bone." And it's the muscles attached to and surrounding the jaw joint that control its position and movement. Types of TMJ therapies address pain in the muscles that control jaw function, a displaced disc or jaw or an inflamed or degenerating joint related to arthritis. You may have one or more of these conditions at the same time that need to be addressed.
Opening Motion
The TMJ Help Center in Los Angeles, California, a dentistry-related facility, suggests opening your mouth as wide as possible, then placing your hand on your chin and pressing to increase opening. It's advised to hold this for 30 seconds, and to repeat the exercise four times per session, with four sessions daily. However, stop if you feel any pain, rather than gentle pulling or stretching.
Sideways Motion
The TMJ Help Center also recommends left and right lateral movement exercises that have a similar approach to the mouth-opening exercise. To execute the left lateral movement exercise, slide your jaw as far to the left as you can, then place your right hand against your jaw and apply pressure to assist leftward motion. Again it's advised to hold for 30 seconds four times per session. If you do this on your left side, carry it out for your right side as well, even if you feel that one side is already more flexible. This will help you experience balanced improvement. Again, stop if you feel any pain, and tell your doctor about the exercises, even if you feel they are beneficial. You may also ask her for complementary relaxation exercises.
