The National Institute of Dental and Craniofacial Research estimates 10 million Americans suffer from TMJ, a disorder of the jaw. Four of every five dentists offered various TMJ treatments in 2009, according to a survey by The Wealthy Dentist. Although there isn't one specific therapy that works in all cases, at-home exercises are frequently recommended -- and they don't cost you anything.
Identification
TMJ refers to a disorder of the temporomandibular joint and associated muscles in your jaw that control movement. Symptoms include pain in your jaw that radiates to your neck and head, jaw muscle stiffness, limited movement or jaw locking, changes in the way your upper and lower teeth fit together, and clicking or popping when you open or close your mouth. It's not known what causes the condition, although trauma, autoimmune disease, stress and hormones are possible influences, says the National Institute of Dental and Craniofacial Research.
Exercises That May Help
Steven R. Pohlhaus, DDS, a dentist practicing in Linthicum, Maryland, prescribes several exercises for TMJ -- although he cautions they shouldn't be used if you're experiencing moderate to severe pain. They involve a series of stretches, some aided by your fingers and hands, to help relax your muscles and increase mobility in your jaw joints. Some may be more difficult to master at first, such as the "Midline Exercise" -- in which you bite your teeth together, look at the position of the two center teeth on the lower jaw and open slowly while keeping the lower jaw centered. Other exercises, such the "Simple Opening/Stretch," involve opening your jaw slowly 10 times as wide as is comfortable.
Considerations
Consult a health care provider to develop a series of exercises that are relevant to your specific condition and mobility. You should also perform the exercises in front of a mirror to ensure correct form. If exercises don't resolve your symptoms, you may need a custom-fitted mouth guard to wear at night, a steroid shot, or in extreme cases, surgery, says Bonita Dental Care.
Prevention/Solution
To prevent TMJ, try learning relaxation techniques such as yoga, meditation and deep breathing exercises. Stress may cause you to clench your jaw or grind your teeth. You should also avoid extreme jaw movements such as wide yawning, gum chewing or loud singing. Eat softer foods and avoid sticky or hard foods, the Mayo Clinic says, and never crunch ice.
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