Like most people, you often don’t think about your temporomandibular joints (TMJ). But the truth is, you use them all the time. TMJ connects your jawbone to your skull, and they’re responsible for all sorts of activities, like talking, chewing, and swallowing.
Unfortunately, sometimes things can go wrong with your TMJ. This can lead to mild to debilitating symptoms like pain while chewing, pain in the ear, face, jaw, and neck, clicking, grating, or popping sounds in the jaw when you open or close your mouth, and locking of the jaw joint.
But there is some good news – TMJ exercises may help relieve pain and improve the movement of your jaw joints. When it comes to TMJ exercises, there are plenty to choose from. But which ones are the best for relieving jaw pain?
Here are fifteen of the most effective exercises to try:
1. Relaxed Jaw Exercise
Do you ever feel like your jaw is tense and clenched? This can be uncomfortable, and it might even lead to headaches. Luckily, there’s an easy way to relax your jaw muscles: the Relaxed Jaw Exercise.
Rest your tongue gently on the top of your mouth and behind your upper front teeth. Then allow your teeth to come apart while you relax your jaw muscles. You should feel the tension melt away almost instantly!
2. Jaw clenching and unclenching
Clench your jaw for five seconds, then release. Repeat ten times.
3. Goldfish Exercise
Don’t worry; you will not have to start swimming laps in your kitchen. These exercises are for your goldfish and are a great way to keep them healthy and fit.
The first exercise is straightforward. Place your tongue on the roof of your mouth and one of your fingers in front of your ear where your TMJ is located. Put your pointer finger on your chin, drop your lower jaw halfway, and close it. You should feel mild resistance but no pain. A variation of this exercise is to place a small object (like a pen or a toothpick) on your tongue and move it from side to side.
4. Foam rolling
Place a foam roller under your chin and press down. Roll it from left to right, then up and down.
5. Face massage
Use your fingertips to massage your temples, forehead, cheeks, and jaw muscles.
6. TMJ yoga
Try some yoga poses that target the TMJ area, such as the cat/cow pose, Triangle pose, and Half Camel pose.
7. Ice pack
Apply an ice pack to your jaw for fifteen minutes at a time. Do this three times a day.
8. Heat pack
Apply a heat pack to your jaw for fifteen minutes at a time. Do this three times a day.
9. Stretch band
Place a stretch band around your head and gently pull the ends apart to open your mouth wider.
10. Teabag
Place a wet tea bag on your chin and let it sit for five minutes. Remove and repeat twice more.
11. Jaw Release Technique
Tilt your head back and open your mouth as wide as you can. Relax your neck muscles and breathe in deeply through your nose. Hold for five seconds, then release slowly through your mouth.
Repeat six times.
12-15 Follow the exact instructions as numbers 5-8 but for the following muscle groups:
- Neck muscles
- Shoulder muscles
- Upper back muscles
- Lower back muscles
Consider your doctor or physical therapist before starting any new exercises, especially if you’re in pain. With the right TMJ exercises, you can say goodbye to jaw pain for good!
12. Mouth stretches
Open your mouth as wide as you can and hold for ten seconds. Repeat five times.
13. Chewing gum
Chew gum regularly to help increase blood flow and lubricate your jaw joint.
14. Eating softer foods
Cut your food into smaller pieces and chew slowly to give your jaw a break.
15. Sleeping on your back
This position helps to take the pressure off of your jaw joint.
If you’re struggling with TMJ pain, don’t suffer in silence! These exercises can help to relieve your pain and get you back to your usual self. Consult your doctor or physical therapist to find the best exercises for you, and always remember to warm up before starting any new exercise routine.
