TMJ, otherwise known as the temporomandibular joint, can cause more than just jaw pain. It can also cause headaches, migraines, eye pain and ear and throat problems. According to the American Academy of Otolaryngology - Head and Neck Surgery, the temporomandibular joint is responsible for facilitating motions of the jaw, such as opening and closing your mouth. The joint connects the temporal bone, which forms the side of your face, with the mandible, or your lower jaw. If you experience TMJ pain, you may benefit from performing specific exercises that stretch and relax the jaw muscle. Consult your dentist or doctor if you think you may be suffering from TMJ pain.
Jaw Deviation Exercises
Jaw deviation exercises can help re-train your jaw muscles to open and close correctly. According to the Atlanta Dental Group, TMJ is characterized by the jaw deviating to one side, meaning that you don't open and close your mouth evenly on both sides. This exercise can help to correct this common problem for those with TMJ pain. Stand in front of a mirror and slowly open your mouth as you normally would, noticing which side is deviating to the side. Close your jaw and open it again, focusing on opening it evenly from both sides. Open and close your mouth in this manner, performing three sets of ten repetitions. According to the Atlanta Dental Group, it will take some practice for you to be able to correct the weaker muscles, so it's important to perform this exercise daily.
Chin Tucks
Chin tucks can help to improve your posture and alleviate TMJ pain caused by improper carriage of your head and neck. According to the Nicholas Institute of Sports Medicine and Athletic Trauma, the chin tuck exercise should not cause any pain. Stop the exercise if you feel pain. Stand in front of a mirror with your arms comfortably by your sides. Leading with your chin, try to press your head back toward the wall behind you. Move only your chin and neck. Return your head to a neutral position. Perform three sets of 15 repetitions daily.
Muscle Relaxation/Stretching
Relaxing and stretching the TMJ can help to alleviate pain and release tightness from your jaw muscle, according to the Atlanta Dental Group. You can perform a simple jaw stretch by opening your jaw slowly, as wide as possible, then closing your mouth. Slowly open your jaw to the left, focusing on moving your chin to allow the movement to come from your left side. Close your mouth. Now open your mouth to the right side, opening and stretching your jaw as much as possible. Close your mouth and relax. According to the Atlanta Dental Group, you can also facilitate these movements by using your hands to gently increase the stretch on your jaw muscles. Use your hand to gently help the jaw open a bit wider, but don't use force. Perform these exercises several times daily.
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