Temporomandibular joint (TMJ) disorders are a group of conditions that affect the jaw joint and surrounding muscles. Symptoms of TMJ can include pain or discomfort in the jaw, face, neck, and shoulders, difficulty opening or closing the mouth, and popping or clicking sounds in the jaw.
TMJ Treatment in Salt Lake City typically involves a combination of self-care measures and medical interventions. While there is no cure for TMJ, there are several exercises that can help relieve symptoms and improve joint function. Here are ten common TMJ dysfunction exercises to try:
1. Jaw Stretching
Gently opening your mouth as wide as you can help improve the range of motion in your jaw-popping exercises and relieve tension in the muscles surrounding the joint. Start by opening your mouth just a few inches and gradually increase the distance as your jaw becomes more comfortable. Hold the stretch for 5-10 seconds and repeat several times a day. It’s important to avoid overstretching, as this can cause further discomfort.
2. Chewing Gum
Chewing gum can help strengthen the jaw muscles and improve joint mobility. Just be sure to choose sugar-free gum to avoid damaging your teeth. Start with a small amount of gum and increase the duration and frequency of chewing as your jaw becomes more comfortable.
3. Resistance Training
This TMJ exercise involves placing your index fingers on your jaw and gently pushing against it to create resistance. This helps strengthen the muscles surrounding the jaw joint and improve joint stability. Hold the resistance for 5-10 seconds and repeat it several times a day. As with most exercises for TMJ relief, it’s important to start slowly and increase the resistance gradually as your jaw becomes more comfortable.
4. Lip Stretch
This exercise involves pulling your bottom lip over your bottom teeth and holding the stretch for 5-10 seconds. This can help relieve tension in the muscles surrounding the jaw and improve joint mobility. Repeat the stretch several times a day.
5. Tongue Stretch
This exercise involves sticking out your tongue as far as you can and holding the stretch for 5-10 seconds. This can help relieve tension in the muscles surrounding the jaw and improve joint mobility. Repeat these jaw-popping exercises several times a day.
6. Neck Stretching
Tilt your head to one side and hold for 5-10 seconds. Repeat on the other side. This stretch helps relieve tension in the neck, which can contribute to jaw pain and discomfort. By stretching the neck, you can improve circulation and increase mobility in the neck and shoulder muscles, which can help alleviate TMJ symptoms. It’s important to be gentle with this stretch and not overdo it, as this can cause further discomfort.
7. Shoulder Roll
Roll your shoulders in a circular motion to relieve tension in the neck and shoulders. This TMJ exercise can be especially helpful for those who experience TMJ pain as a result of chronic tension and stress. By rolling your shoulders, you can increase circulation and relieve tightness in the neck and shoulder muscles, which can help alleviate symptoms of TMJ. Start with a small roll and gradually increase the size and speed of the roll as your neck and shoulders become more comfortable.
8. Head Tilt
Tilt your head to one side and hold for 5-10 seconds. Repeat on the other side. This stretch helps relieve tension in the neck and improve joint mobility in the jaw. By tilting your head, you can stretch the neck muscles and improve circulation, which can help alleviate TMJ symptoms. As with all TMJ pain relief exercises, it’s important to be gentle and not overdo it, as this can cause further discomfort.
9. Facial Massage
Gently massaging the temples, jaw, and neck can help improve circulation and relieve tension in the muscles surrounding the jaw joint. This can be especially helpful for those who experience TMJ pain as a result of muscle tension.
10. Relaxation Techniques
Practicing deep breathing and progressive muscle relaxation can help relieve stress and tension in the jaw and face. These TMJ dysfunction exercises can be especially helpful for those who experience TMJ pain as a result of chronic stress and anxiety.
Conclusion
With the right combination of TMJ pain relief exercises and other treatments, it’s possible to relieve symptoms and improve the function of your jaw. It’s important to remember that everyone’s experience with TMJ is unique and that what works for one person may not work for another. If you’re experiencing jaw pain, it’s best to consult a doctor or physical therapist for a proper diagnosis and personalized treatment plan. Additionally, always consult your healthcare provider before starting any new exercises for TMJ relief.
