Do you often feel jaw pain, clicking, or discomfort while chewing or talking? If so, you might be experiencing the symptoms of TMJ disorder. One of the simplest and most effective ways to manage pain at home is through specific jaw exercises. When you perform these exercises, it reduces tension, improves jaw mobility, and strengthens the muscles that support your jaw. However, it is not that a single exercise will work for everyone. If you are struggling with this oral problem and want to know how to work out to reduce the discomfort, read this blog until the end.
What Is The Best Exercise For TMJ?
According to a study published in the American Dental Association, temporomandibular joint dysfunction affects up to 33 million Americans. Many people find relief from conservative treatments like jaw exercises before considering invasive options. Therefore, here are some of the most effective workouts that you can try out at home:
Jaw Relaxation and Stretching Exercises
To release tension and improve flexibility, here is what you need to do:
Jaw Relaxing Stretch
Start gently by opening and closing your mouth while keeping your tongue on the roof of your mouth. This relaxes the jaw muscles and reduces the tightness.
Lateral Jaw Stretch
Place your tongue on the roof of your mouth and slowly move your jaw to the right. Hold for a few seconds, then repeat on the other side. Make sure you feel a slight stretch on the opposite side of the jaw.
Chin Tuck Stretch
Sit straight and gently tuck your chin down towards your chest, as if trying to make a double chin. This will stretch the back of your neck and align the jaw.
Jaw Opening Exercise
With your tongue placed on the roof of your mouth, gradually open your mouth as wide as feels comfortable. Repeat this several times to enhance your range of motion.
Goldfish Exercise
This is one of the most commonly recommended exercises for TMJ pain. Here is what you need to do:
- Position your tongue against the roof of your mouth..
- Place one finger in front of your ear and two fingers on your chin.
- Open your jaw halfway, and then close it.
- Try to repeat it six times, aiming for about twice a day if you can!
This helps in training proper jaw movement and reduces clicking.
Tongue-up Exercise
This workout strengthens the jaw while keeping its movement under control.
- Touch your tongue to the roof of your mouth.
- Slowly open your jaw as far as you can without dropping your tongue.
- Close your mouth and repeat it at least ten times.
This exercise reduces the overuse of specific jaw muscles and encourages better movement.
Resistant Exercises
These drills strengthen the jaw and improve its stability.
Resisted Opening
Gently place your fingers under your chin and try to open your mouth while lightly resisting with your fingers. This simple exercise will offer outstanding results in activating your jaw muscles without straining them.
Resisted Closing
Try using your thumbs or a small resistance device to resist your jaw’s closing motion gently. This will help you gain better control!
Side-to-Side Jaw Movement
Move your jaws slowly from side to side. This increases mobility and loosens stiffness. Do not force the motion and move only as far as you are comfortable.
Jaw Opening Self-Mobilization
- Place your thumb inside one side of your mouth, resting on your lower teeth.
- Use your fingers outside the jaw for support.
- Gently pull down and hold for six seconds.
- Repeat it six times, switching sides.
Essential Tips to Manage TMJ
This step-by-step plan from the National Institute of Dental and Craniofacial Research allows you to try simple treatments before moving on to more involved treatments. Moreover, the NIDCR recommends this approach towards treating TMJ problems:
- Eat softer foods
- Avoid chewing gum and biting your nails
- Adjusting the pain with heat packs
- Practice relaxation techniques to control jaw tension
When choosing exercises for TMJ, there is not just a single option! A combination of gentle stretches, resistance training, and consistent practice works best. Start slowly, listen to your body, and consult our dental practitioner if symptoms continue. TMJ pain is manageable, and you can feel relief in just a few weeks with the proper routine. If you need personalized oral care regarding jaw discomfort, look no further; book an appointment as soon as possible.