Your temporomandibular joint, TMJ, is where your jawbone meets your temporal bones, which are located on each side of your head. Several muscles connect to this bone. When they become inflamed, imbalanced or stretched, TMJ disorder occurs. This can cause pain opening and closing the jaw and tooth sensitivity. Your physician may recommend physical therapy exercises to correct muscle imbalances. When performed daily, these exercises can help reduce painful symptoms.
Max Opening
This exercise helps to stretch the muscles of the temporomandibular joint. Because those with TMJ disorder may have difficulty opening the mouth, this exercise aims to release tension in the jaw. Open your mouth as wide as you can. Place your hand on your chin and gently open the mouth slightly wider. While you will experience some tension, do not pull so hard as to cause extreme pain. Hold open for 30 seconds and release the jaw. Rest for 30 seconds, then repeat the exercise an additional four times. Perform the exercise at least four times per day.
Jaw Deviation Correction
When you experience muscular pain related to TMJ disorder, an imbalance may be to blame. You may be relying on one side to chew your food or other activity that tightens one side of the jaw over the other. The jaw deviation correction exercise from Atlanta Dental Group PC aims to restore balanced functioning to both sides of the jaw. Stand in front of a mirror and slowly open and close your jaw, observing whether it opens to one side. Carefully open and close your mouth, balancing the jaw evenly. Continue this exercise for 10 repetitions. Rest the jaw for a minute, then perform two additional sets. Perform this exercise between three and four times per day.
Chin Tucks
Chin tucks stretch the jaw muscles and emphasize good posture, according to the Nicholas Institute of Sports Medicine and Athletic Trauma. Because forward-leaning posture is attributed to TMJ muscle pain, this exercise can be beneficial long-term. Sit or stand up straight and jut your chin toward the wall in front of you. Place your hand on your chin and use it to gently push your chin back in to your starting position. Perform 15 repetitions for three sets. Perform twice per day.
