TMJ, or temporomandibular joint disorder, is a condition caused by swelling of the joint that connects your jaw to your skull. It can be caused by trauma or conditions such as arthritis, or ankylosis. If you have TMJ, you may find that your jaw pops or hurts when you try to open and close your mouth, or that your jaw tends to move to one side when you open your mouth. Treatment for the condition often includes lifestyle changes and stretching exercises that help train your jaw to open and close correctly, according to dentists with the Atlanta Dental Group.
Jaw Opening Exercise
This exercise is recommended by Dr. R.C. Shafer as a way to help you train your jaw to open properly. You perform it by lying down on your back with your mouth slightly open. Use the muscles of your jaw to begin opening and closing your mouth a little more with each repetition. Be careful to stop before you feel serious pain. While performing this exercise, press your tongue against the top of your mouth. After several repetitions to get your jaw muscles warmed up, open your mouth as wide as you can and hold the position for several seconds. Close your mouth and relax for several seconds; then repeat as directed by your doctor or dentist.
Active Side Stretches
According to doctors at the Atlanta Dental Group, this exercise can help train your jaw to open straight up and down without deviating to one side as a result of your TMJ. Begin opening your mouth as in the exercise above, but when you feel comfortable that you're opening your mouth as wide as you can, begin shifting your jaw to one side and then the other, alternating left and right with each repetition. Repeat until your jaw feels better.
Active Stretches With Resistance
The exercises listed above use only the muscles of your jaw to perform, but to strengthen these muscles to help alleviate your condition, you can use your hands to apply slight pressure to the exercises. Repeat the active stretches, as directed above, while pressing against your jaw with your hand. This helps increase the strength in your jaw muscles. You can also use your resistance hand to apply force against the closing motion to get positive and negative resistance in the exercise.
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