Stretching is another helpful tactic for combating TMJ pain. To make this more challenging, increase the width of the object. Move your bottom jaw forward until your bottom teeth move in front of your front teeth. Place something between your front teeth (it should be about ¼ of an inch thick). Place your fist beside your jaw and push against it lightly. Look up and hold for a few seconds before slowly closing. Part your teeth slightly, then open your mouth slowly as wide as you can. Hold this for a few seconds before centering your jaw. Do not move your head or neck-only your eyes. Slowly move your jaw to one side while looking to the other. Touch your tongue to the roof of your mouth while you slowly open and close. Push lightly down while closing your mouth. Place a thumb below your chin and an index finger on the soft ridge between your lower lip and chin. Hold this for a few seconds before slowly closing your mouth. Open your mouth slowly while placing a thumb under your chin and pushing lightly. If the pain becomes too much or if any of the TMJ exercises become uncomfortable, stop immediately and seek help from a medical or dental professional.ħ TMJ Exercises to Try at Home TMJ Exercise It’s best to perform TMJ exercises when you’re feeling relaxed. As long as this pain is tolerable and improves over time, you can keep going. The key is to start slowly and understand that you may experience some pain in the beginning.
Strengthening your jaw, they say, can help prevent pain from returning. Are TMJ Exercises Safe?Īccording to the American Academy of Family Physicians, it’s safe to start TMJ exercises once your pain has subsided. Apply an ice pack (on top of a thin cloth to protect your skin) to the painful part of your jaw for up to 20 minutes, especially after you’ve conducted your TMJ exercises. One thing inflammation doesn’t like: ice. Before trying TMJ exercises as a means to ease jaw pain, it’s important to consult your dentist or medical professional. What are TMJ exercises? They’re simple, easy-to-perform movements you can practice from the comfort of your own home (or at your desk). Perhaps the easiest and most successful TMD treatments, however, involves TMJ exercises. Wearing a custom-made oral splint, using anti-inflammatory medications (e.g., Advil), and seeing a physical therapist are other recommended treatments. Price also advises TMD sufferers to chew soft foods, apply a warm compress to the jaw, stop chewing gum, and avoid opening too wide. (Our post 11 Proven Stress Relief Strategies offers easy tips to help you relax.)ĭr. Notice the conditions under which you become stressed and make a conscious effort to relax your jaw and loosen your bite. One of the most successful is to become aware of your clenching and grinding tendencies, says Richard Price, DMD, a spokesperson for the American Dental Association. To learn more about TMJ disorders, read our post TMJ Pain: 9 At-Home Treatments to Ease Jaw Discomfort. Other triggers of TMD can include teeth grinding, arthritis, jaw injury, and habitual gum chewing. The result: pain, an uncomfortable bite, and headaches, among other TMD symptoms. You’re likely clenching your teeth or, worse, biting down on something like a pen, ice cube, or your nail. Pay close attention the next time you’re feeling bogged down, angry, or frustrated. When under stress, our heart rates increase, blood pressure skyrockets, and our muscles tense. Temporomandibular joint disorders (TMJ or TMD) can be caused by numerous factors, the most common of which is stress.
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