A disorder with your temporomandibular joint can cause pain, feelings of tightness and soreness. This joint connects your skull to your lower jaw. If you suffer from a temporomandibular joint disorder, known as TMJD or TMD, you may experience a variety of symptoms that can interfere with your overall quality of life. Luckily, you don't have to suffer needlessly. While medication and medical treatment may be required in some cases, exercises and self-massage can often help to alleviate your symptoms, according to MayoClinic.com.
Stretching Exercises
Most of the pain that comes from TMJD is caused by muscle pain, notes the Atlanta Dental Group. Muscle pain can cause your jaw to deviate to one side, resulting in an improper bite and other associated problems. Certain jaw stretching exercises can help to correct this problem and alleviate the pain caused by TMJD. A simple exercise involves slowly opening your mouth as wide as you can to stretch the jaw muscles, then closing your mouth. Repeat the exercise by trying to open your mouth to the left, then to the right. Repeat this exercise several times daily.
Relaxation Exercises
In many cases, TMJD is caused by stress or anxiety. You may grind your teeth at night or clench tightly with your jaw whenever you feel tense or nervous. According to MayoClinic.com, relaxation exercises may help to alleviate your feelings and help you to manage stress and anxiety more appropriately, causing a decrease in the symptoms you experience. Relaxation exercises include deep breathing, guided visualization and progressive muscle relaxation. You can learn many these techniques online, from a DVD or through reading an instruction book. A simple deep breathing exercise can help to alleviate feelings of stress and anxiety. Sit or lie with your spine straight. Place one hand on your abdomen and close your eyes. Focus on your breath and try to lengthen each inhale and exhale. Let the breath originate from your belly. Breathe in this manner for several minutes or until you feel calmer.
Self-Massage Exercises
Self-massage is an important component of TMJD maintenance. Massaging your muscles can help to alleviate pain and discomfort caused by TMJD, according to Family Gentle Dental Care. You can massage your muscles whenever you feel pain or tightness by simply using your fingertips to gently massage the tight areas, focusing on the muscles located on your lower face and jaw, then working back toward your ears. Perform these exercises as often as needed.
Posture Training Exercises
Posture training is often used to help to alleviate the pain of TMJD, notes Massachusetts General Hospital. There are several types of exercises you can use to improve your posture, including stretching, yoga and specific TMD exercises for your neck and shoulders. According to author Edward F. Wright in his book, "Manual of Temporomandibular Disorders," specific exercises that may help include chin tucks, where you tuck your chin back toward your sternum, and the door frame chest stretch. This stretch is performed while standing in a door frame with your hands on the wall. Lean forward until you feel a stretch in your chest and shoulder muscles.
