Exercises for TMJ pain are designed to strengthen your jaw muscles. While muscle exercises can help manage your TMJ, it is important to consult a dentist before performing them. Some types of jaw deviations found in TMJ patients cannot be helped by jaw exercises.
Jaw Flexibility Exercise
This jaw exercise will stretch out your jaw muscles. Sit up straight in a chair with your feet flat on the floor. Take the web between your index finger and thumb and place it securely on the front of your lower jaw. Keeping your muscles relaxed and head straight, push back on your lower jaw until you feel a stretch there and your bottom teeth are behind your top teeth. Hold for several seconds before relaxing and returning to your original position. Repeat five times before resting.
Jaw Opening Exercise
This TMJ exercise will help strengthen your jaw as well as relax the muscles in your jaw. Start by sitting down with your back straight and jaw level. From this position, slowly open your mouth until it is as wide as it can go. From here, slowly lower your jaw back to its original position. Next, open your jaw to the left side as wide as you can before returning to your original position. Repeat, going to the right side before stopping.
Resisted Mouth Opening
This strengthening exercise will help you prevent TMJ pain by making your jaw muscles stronger. Sit down with your feet flat on the floor and the thumb of your dominant hand directly under your jaw. From this position, slowly open your mouth while pushing up on your chin with your dominant thumb. Hold this position for three to six seconds before relaxing. Repeat the exercise several times before closing your mouth and completing the exercise.
Tongue Up
This tongue exercise will indirectly strengthen your upper and lower jaw muscles. Sit down with your back straight and feet flat on the floor. From this position, take your tongue and place it on the roof of your mouth. Slowly open your mouth as wide as you can while keeping your tongue fixed on the roof of your mouth. Lower your jaw back into its original position and repeat the exercise until you are fatigued.
