TMJ disorders cause pain and tenderness in the temporomandibular joint, which is located on each side of your head near your ears, where your lower jawbone meets your skull. The temporomandibular joint is used when you talk, chew and yawn, making daily tasks difficult for many TMJ sufferers. While TMJ disorders may need to be treated through dental or surgical methods, there are some exercises you can do to temporarily relieve pain and tension.
Step 1
Sit in a high back chair with your back resting firmly against the backrest and your mouth lightly closed. Place the web of your thumb and forefinger against the front of your lower jaw. Use your chin to press your head backwards without allowing your head to flex or extend, but allowing your jaw to open slightly. Feel your lower teeth moving backward in relation to your upper teeth as your whole head moves backwards. Allow your jaw and head to move forward, keeping your chin on the same level and looking straight ahead. Repeat five times.
Step 2
Rest the tip of your tongue against the top of your mouth just behind your front teeth, with your teeth closed gently against each other. Run the tip of your tongue backward along the roof of your mouth, keeping your teeth closed until you reach the soft tissue toward the back of your mouth. Slowly open your mouth while keeping your tongue against the soft tissue. Stop the exercise when you feel your tongue pulling away from the soft tissue. Hold the position for a few seconds and then relax, repeating the exercise only once or twice at first.
Step 3
Do the max opening exercise to relieve tension. Open your mouth as wide as possible and place your hand on your chin, pressing inward to increase the size of the opening. Hold the position for 30 seconds. Repeat the exercise for four repetitions per session, four sessions per day.
Step 4
Slide your jaw as far to the left as possible, then place your right hand against your jaw to assist in the motion. Hold the position for 30 seconds, then release. Repeat the exercise four times for four sessions per day for best results.
Step 5
Slide your jaw as far to the right as possible, then place your left hand against your jaw to apply pressure and assist in the rightward motion. Hold the position for 30 seconds. Repeat an additional three times for a total of four sessions per day.
Things You'll Need
- High back chair
