If your jaw is sore and makes clicking sounds when you yawn, chew or talk, you may have a TMJ disorder. TMJ, short for temporomandibular joint disorder, is a medical condition that occurs when the cartilage, joint or muscles around the jaw become damaged. Usually, TMJ pain can be relieved with self-care, like jaw exercises, and does not require surgical treatment. Consult your doctor before using exercises to reduce your jaw discomfort.
Significance
TMJ pain may occur due to arthritis, clenching the teeth, stress, grinding your teeth or a jaw injury. If you were born with a deformed jaw, you may be more likely to develop a TMJ disorder later in life, according to the Mayo Clinic in the article "TMJ Disorders." Your doctor may recommend stretching, strengthening and relaxation exercises to reduce pain in the temporomandibular joint as one portion of your treatment. It may be combined with other treatments like over-the-counter pain relievers and restricting chewy or hard foods.
Tracking Improvement Exercise
Tracking improvement exercises will help eliminate clicking, movement and popping in the TMJ joint, say physical therapists Lisa Morrone and Howard Makofsky, in the article "TMJ Home Exercise Program" in "Orthopedics" magazine. Place your tongue on the roof of your mouth and put one pointer finger on your chin and one at the area where your jaw hinges, directly in front of your ear. Carefully open the jaw as you push it open slightly with the finger resting on your chin. Push it down and back toward your neck as you open your jaw. Repeat five times, and do five sets of the exercise every day, says Morrone and Makofsky.
Jaw Strengthening Exercise
Jaw strengthening exercises may help keep the jaw at a normal position while you are sleeping, say Morrone and Makofsky. Sit up straight and release all of the tension from your body, particularly in the mouth and jaw. Bend your index finger slightly and place it inside your mouth, resting between your teeth. Remove your finger, but keep your teeth open so the space from your finger is still there. Put your tongue on the roof of your mouth, then use your pointer finger to gently apply pressure to your jaw. Apply pressure to the lower left side of the chin for two seconds, then release. Apply pressure to the lower right side of the chin for two seconds, then release. Continue with the underside of the chin and the center of the chin. Apply pressure to the lower left side of the chin, but pressing up toward your left ear and hold for two seconds. Finally, apply pressure to the lower right side of your chin and press up toward your left ear to complete the set. Repeat the exercise five times, then do five more sets of five throughout the day.
Jaw Relaxation Exercise
The assisted opening exercise will help relax the jaw and reduce pain, says dentist Steven R. Pohlhaus, on the Baltimore Center for Laser Dentistry website. Open your mouth slightly and place two fingers on the center of your bottom teeth. Gently press down to open your jaw as wide as it is comfortable. Release, then repeat 10 times, says Pohlhaus.
