Temporomandibular joint disorder, also known as TMJ, is a condition generally caused by teeth grinding and jaw clenching due to stress and tension. Most people who grind their teeth do so in their sleep and may not even be aware of this until they wake up in the morning with a sore and painful jaw. Certain stretching and posture exercises, in combination with a visit to your dentist, can help alleviate some of the symptoms of TMJ disorders.
Spine Stretch Forward
Exercises to improve your posture can be beneficial for TMJ disorders, according to the Mayo Clinic. One helpful Pilates posture exercise is the spine stretch forward. This exercise lengthens and stretches your entire spine. Sit on the floor with your legs straight out in front of you, slightly wider than hip-width apart. Sit up straight with your head and neck in line with your spine. Flex your feet. Round your spine forward, reaching your arms straight out in front of you. Stretch as far as you can, then slowly return to a seated position.
Elbow Lift
The Pilates elbow lift to improve your posture, according to pilates-back-joint-exercise.com. Lie face down on a yoga mat with your legs straight and your arms straight above your head. Inhale and lift your shoulders and upper torso off the floor while you bend your elbows, bringing your hands back toward your chest, keeping your palms facing the floor. Use abdominal strength to hold the pose, then slowly lower down.
Pilates Neck Roll
Stretching the muscles in your neck may help alleviate the pain and tension of TMJ disorders. According to author Lauri Ann Stricker in "Pilates for the Outdoor Athlete," a lack of stability in your neck can exacerbate TMJ disorders and pull your entire spine out of alignment. The neck roll may help to resolve this issue. Lie on your stomach with your hands flat on the floor next to your shoulders and your legs straight back behind you. Press into the floor, straighten your arms and lift your upper torso off the ground. Raise your head to look forward. Exhale and turn your head to the right, then inhale and return to center. Exhale and turn your head to the left, then inhale and return to center.
Side Neck Stretch
Another beneficial exercise for stretching the muscles alongside your neck is the side neck stretch. Sit toward the front of a sturdy chair. Rest your hands on your thighs. Sit straight, look forward and align your head and neck with your spine. Inhale and as you exhale, lean your head to the right, stretching the side of your neck, holding for a few seconds. Now keep your head leaning to the right and look down, stretching the back of your neck. Hold for a few seconds, then return your head to center and repeat on the opposite side.
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