10 Common TMJ Exercises to Relieve Your Jaw Pain
There are many ways to treat jaw pain, from regular exercises, massage, and stretching to relaxation techniques. Here, we will discuss the best jawline exercises for jaw pain and how you can use them to help relieve your symptoms.
These exercises will help you relax your jaw muscles and improve your quality of life. Practice them regularly to feel better quickly! While performing these exercises, make sure to keep a steady pace and remain relaxed. Then, you’ll be able to perform them with ease.
You’ve come to the right place if you suffer from jaw pain. Some of these jaw exercises for TMJ are frequently recommended by the experts. If you are unsure about how to treat TMJ Pain or what to do for TMJ problems, it’s advisable to get in touch with a reputed TMJ doctor.
Below discussed are the top 10 exercises that can be useful in your TMJ disorder treatment:
1. Relaxed Jaw Exercise
Relaxed jaw exercise is one of the best jawline exercises to help relieve your jaw pain by aligning your jaw. Gently place your tongue behind your upper front teeth and on the top of your mouth. Then, while relaxing your jaw muscles, allow your teeth to come apart. It will also help you chew your food without clicking or pain. If you want to know about how to treat TMJ pain, reach out to your TMJ specialist in Boise and get the best TMJ disorder treatment.
2. Goldfish Training Exercise with Partial Opening
Put one finger in front of your ear, where your TMJ is located, and place your tongue on the roof of your mouth. Your lower jaw should be halfway down before being closed while you put your pointer finger on your chin. There shouldn’t be any pain, however, there can be some resistance. As a part of your TMJ disorder treatment, a different approach to doing this exercise is putting one finger on each TMJ point while opening your lower jaw and closing it again.
3. Goldfish Training Exercise with Full Opening
Put one finger on the TMJ point and the other on your chin while keeping your tongue on the roof of your mouth (or you can do both TMJs simultaneously). Open your mouth, then close it again. You can perform this exercise in combination with other exercises to get the best results. You should perform these exercises six to twelve times each, which equates to one set of exercises per day.
4. Chin Tucks Exercise
Curious about what to do for TMJ pain or jaw-related disorders and looking for a reliable TMJ disorder treatment for you or your loved ones? Pull your chin straight back to make a “double chin” while keeping your chest high and shoulders back. Repeat this twice in a set of Ten while holding it in this position for up to three seconds. And if you are done searching for solutions on the web, don’t wait any longer; contact your nearest TMJ doctor, for the best treatment.
5. Resisted Mouth Opening Exercise
There are several different types of effective exercises for TMJ and jaw pain. One of them is resisted mouth opening exercise. With your thumb under your chin, slowly open your mouth while applying gentle pressure to your chin to create resistance. After three to six seconds of holding, softly close your mouth. Repeat it six to twelve times with other TMJ exercises prescribed by your doctor or TMJ specialist in Boise.
6. Resisted Mouth Closing Exercise
Just like resisted mouth opening exercise, resisted mouth opening exercise is one such effective exercise to practice regularly. With your thumb and index finger together, squeeze your chin. Close your mouth and lightly press your chin. The chewing muscles will become stronger as a result of this activity. Repeat this exercise as often as needed to relieve jaw pain. You may also want to consider stretching your neck after you are done with this exercise.
7. Tongue-Up Exercise
TMJ exercises are a great way to reduce jaw pain. These exercises are simple and can help you relax. Tongue up exercise is one of the best jawline exercises for TMJ-related disorders. While your tongue is in contact with the roof of your mouth, slowly open and close your mouth. Repeat this twice or thrice in a set of 5 to 10. This exercise is simple yet effective, and practice it regularly to get the maximum benefit.
8. Side-To-Side Jaw Movements Exercise
Put a half-centimeter-long object between your front teeth, such as a tongue depressor or craft stick. Try swinging your jaw at low pace from side to side. You can gradually increase the thickness of the object as you progress. Also, it is essential to stretch your jaw muscles to prevent pain. It is vital follow the instructions given by the TMJ experts. You should not try these exercises if you are in excruciating pain. Reach out to your TMJ specialist in Boise for more guidance.
9. Forward Jaw Movement Exercise
Put a half-centimeter-long object between your front teeth, such as a tongue depressor or craft stick. As you move your bottom jaw forward, your bottom teeth should be in front of your top teeth. As the practice gets easier, make the object between your teeth thicker. This should be a very soothing experience and will help reduce pain in your jaw. For more effective TMJ exercises, see a TMJ specialist in Boise.
10. Deep Tissue Massage
One technique you can use to treat TMJ and jaw pain is a deep tissue massage. Deep tissue massage will leave you with a relaxed jaw and a light feeling in your temples. It also relaxes the muscles and releases tension in the jaw. This type of massage is recommended for people who experience frequent pain in the jaw. These exercises can reduce pain and stiffness, strengthen the jaw, and stretch the soft connective tissues in your jaw.
Relaxing During Exercise
An excellent way to manage your TMJ pain is by practicing some of the best jawline exercises and relaxing sufficiently in between these exercises. These exercises are designed to strengthen and stretch the muscles in your jaw. Whether you are suffering from jaw pain caused by TMJ or simply want to improve your mobility, these exercises can help. Seek professional guidance from your TMJ specialist in Boise for more effective treatments for TMJ.
Key Takeaways
While there are no guarantees that TMJ exercises will solve your problem, you can practice them regularly to alleviate the pain. Massage with a warm washcloth or heating pad is an excellent way to relax the jaw. There are a variety of causes of TMJ, including genetics and arthritis. Another contributing factor is the habitual clenching and grinding of teeth. Whatever the reason, it can result in severe jaw pain and chewing difficulties.
These are some of the best jawline exercises you can practice regularly to eliminate jaw pain and other TMJ-related problems. The goal of practicing these exercises as a part of your TMJ disorder treatment is to improve the function of your jaw. It helps with the symptoms of TMJ and also helps prevent jaw pain. If you find it difficult to practice these exercises, don’t push yourself beyond the limits. In such a case, it’s advisable to get in touch with your TMJ specialist in Boise right now!
AUTHOR BIO
James Roberts has worked on sleep apnea, snoring, head and facial pain, and The TMJ disorder treatments at the Center For Sleep Apnea and TMJ in Boise, Idaho for the past two decades. He is dedicated to offering the best possible treatment options and creating an environment where patients feel valued.