TMJ is a disorder that causes pain and tenderness along the temporomandibular joint. This is the joint that runs from your ears down the front of your head to your lower jaw bone on both sides of your face. You use this joint when talking, chewing and yawning. You may develop this disorder as a result of jaw injury, muscle fatigue or arthritis. TMJ can be painful enough to require medical treatment. Your doctor may prescribe pain medications or suggest corrective surgery. Your doctor may also suggest jaw exercises to help alleviate the pain caused by TMJ.
Fist Press
The fist press can help alleviate pain and promote proper functioning of the jaw. Make a fist and place it under your chin. Open your mouth. As your open your mouth, apply light pressure to your chin using your fist. This exercise will help relax your jaw bone. Hold this position for 10 seconds. Relax and repeat. Complete one set of 10 repetitions of this exercise.
Tongue Reach
The tongue reach exercise can help strengthen your jaw and facial muscles while easing your pain. Position your tongue on the roof of your mouth. Slowly open your mouth up as far as possible while keeping your tongue positioned on the roof of your mouth. Once you are opened your mouth to its farthest point -- while keeping your tongue in position -- hold this position for a count of two while breathing. Relax and repeat. Complete one set of 10 repetitions of this exercise.
Lateral Movement
The lateral movement exercise helps stretch your jaw. Gently move your jar as far to the left as you comfortably can. Using your right hand -- positioned in a fist -- apply light pressure to the leftward motion of your jaw. You should feel a pull in your jaw muscle. Hold this position for a count of 30 seconds. Relax and repeat four sets of four repetitions daily. Do the same for the right side of your jaw.
Finger Press
A finger press exercise can help stretch and strengthen your jaw. Sit with your head resting on the back of a chair. Make an "L" with your left hand or a backward "L." Press this "L" against the front portion of your lower jaw. Your jaw should be positioned so that there is minimal space between your upper and lower teeth. As you press on your jaw, you should feel your lower jaw moving backward. Hold this position for a count of five seconds. Relax and repeat one set of five repetitions, three times each day.
