If you notice pain in your jaw, you may be one of the 10 million Americans with TMJ disorder, or temporomandibular joint disorder, according to the National Institute of Dental and Craniofacial Research website. The temporomandibular joint is the area where your jaw connects to your skull in front of your ears. Your doctor may recommend TMJ exercises to improve posture and loosen the muscles in your jaw, which may make your pain more manageable.
Masseter Massage
You may feel pain in the TMJ area because you are holding stress and tension in your jaw. To relieve the tension, massage the masseter, which is the muscle on each side of the jaw, according to "Dental Health" magazine in the article "TMJ Symptoms and Treatment." Carefully massage the muscles on, around and underneath the entire length of the jaw with firm, short and slow movements for about 10 to 15 minutes. Use your fingers to carefully loosen the harder-to-reach muscles between the ear and the jaw. Repeat several times a day to loosen jaw muscles.
Scapular Retraction
Tie the center of an elastic rubber exercise band to a door hinge or other sturdy item so that it's about chest height. Let both ends of the band hang down. Grab one end of the band in each hand, then hold your elbows against your ribs so your arms are making a 90-degree angle at the elbow. Pull the band tight, then slowly release it as you extend your arms straight out in front of you. Keep your back and neck straight as you repeat the exercise for a total of 15 times. Rest, then do two more sets of 15, recommends the Nicholas Institute of Sports Medicine and Athletic Trauma website in the article "Physical Therapy Corner: The Temporomandibular Joint." The scapular retraction exercise will help align the neck, jaw and back to reduce TMJ pain caused by improper posture.
Chin Tuck
Your may experience tension and pain in your jaw due to improper posture, or leading with your chin. Stand up straight in front of a mirror, then jut your chin out slightly. With the fingers on one hand, gently push your chin and head back toward your neck. You may feel a release of the muscles around the jaw. Release the jaw, and then repeat for a total of 15 times. Rest and do two more sets of 15. Repeat the three sets of 15 once in the morning and before you go to bed to relax the jaw, notes the Nicholas Institute of Sports Medicine and Athletic Trauma website.
