Bruxism, or teeth grinding or clenching, can lead to damaged teeth, jaw problems, headaches and facial pain. If you find yourself clenching or gnashing your teeth frequently or wake up with a sore jaw or mouth, exercises can help you reduce your stress levels and train your jaw and teeth to relax. Talk to your doctor or dentist if you experience moderate to severe pain as a result of bruxism. Ask your doctor before performing jaw exercises if you have a medical condition that affects your jaw or if you have recently had surgery on your jaw or face.
Teeth Positioning
Practicing positioning your teeth in a way that discourages grinding and clenching can help you get control of your bruxism. Practice repositioning your teeth several times a day, such as when working at the computer, watching television or working out. Keep your teeth slightly apart with your lips closed. Press your tongue against the roof of your mouth to help you maintain the position. If you tend to clench or grind your teeth while you sleep, practice repositioning exercises while you're in bed as you fall asleep.
Chin Tucks
Doing chin tuck exercises can help you strengthen and correct problems with the temporomandibular joint in your jaw. This can help correct your bite and make it easier for you to position your teeth to prevent clenching and grinding. Push your head back with your chin, tilting your neck down slightly so your chin arches down toward your chest. Hold your teeth slightly apart as you do the exercise. Perform the exercise in front of a mirror to help you recognize the proper positioning and practice chin tucks three times a day for 15 repetitions.
Massage
Massaging your jaw and chin can help relieve painful nodules and tension in your jaw. Press your fingertips gently into your jaw and the sides of your neck directly under your jaw, moving your fingers in small circles while applying gentle pressure. Ease the level of pressure to a gentle rub if you feel pain or discomfort. Massage can help relieve tension and relax you if you find yourself clenching your teeth throughout the day.
Stress-Reducing Exercises
Bruxism is often a result of excess stress. Practicing exercises to help you reduce and manage your stress levels can help minimize bruxism. Practice deep breathing exercises by inhaling through your nose and exhaling through your mouth to relieve tension. Regular physical activity can also help reduce stress and lift your mood since it releases endorphins. Gentle stretching activities, such as yoga, can also help relieve muscle tension, including in your jaw.
