TMJ, or temporomandibular joint, disorder affects the joint where the mandible, or jaw bone, joins the temporal bone of the skull. Injury or trauma to the tempormandibular joint is the most common cause, but people can also develop the disorder from bruxism, or grinding of the teeth, and muscle imbalances in the jaw. The disorder is characterized by pain, tightness and stiffness as well as popping or clicking in the joint. Neck and shoulder pain may also accompany the disorder. Yoga exercises can help relieve the pain of TMJ disorder.
Step 1
Warm up the lion's breath. Sit on the floor in a cross-legged position with your hands folded in your lap. Inhale deeply through your nose and hold for one second. Open your mouth as wide as possible, stick out your tongue and exhale through your mouth. Repeat up to five times.
Step 2
Do shoulder lifts, or shrugs, to loosen your neck and shoulder muscles. From the cross-legged position, inhale through your nose and lift your shoulders as high as possible. Hold for two seconds then exhale quickly as you let your shoulders drop. Repeat up to five times.
Step 3
Tilt your head to loosen your neck muscles. From the cross-legged position, tilt your head to the right while pulling your left shoulder down. Tilt your head to the left while pulling your right shoulder down. Tilt your head forward and try to touch your chin to your chest. Tilt your head up and jut your chin toward the ceiling. Repeat five times in each direction.
Step 4
Rotate your head to loosen the neck muscles. From the cross-legged position, rotate your head clockwise five times, then rotate counterclockwise. Keep your shoulders square and look over your left shoulder, as far as is comfortable, and hold for up to 20 seconds. Return to center then look over your right shoulder. Repeat five times on each side.
Step 5
Do the cat/cow pose to mobilize your back and encourage blood flow. Move to your hands and knees, with your hands beneath your shoulders and your knees beneath your hips. Tuck your tailbone and curl your back upward into cat pose. Hold for two seconds then tilt your pelvis back, point your chin toward the ceiling and arch your back in cow pose.
Step 6
Do downward facing dog to encourage blood flow to the head. From your hands and knees, raise your hips to the ceiling until the palms of your hands and the soles of your feet are flat on the floor and your body makes an inverted "V". Hold the pose for up to 30 seconds then return to your hands and knees. Repeat five times.
Step 7
Rest in child's pose at the end of your session. From your hands and knees, rest your buttocks on your heels -- or as close as is comfortable -- fold your arms on the floor beneath your head and rest your forehead on your arms. Hold the pose for up to five minutes. If breathing is uncomfortable, lie on your side in the fetal position.
Tips and Warnings
- If you experience severe TMJ pain, stiffness or discomfort, consult your physician.
