TMJ excercises
Temporomandibular joint and muscle (TMJ) disorders encompass a range of conditions causing jaw joint dysfunction and discomfort in the muscles that regulate jaw movement. While certain situations may necessitate surgical intervention, in most cases, jaw pain and discomfort associated with TMJ disorders are temporary and can be alleviated through non-invasive treatments, including engaging in specific TMJ exercises.
Some of these jaw exercises for TMJ come with recommended frequencies. Please feel free to reach out to our dental clinic here in Toowoomba for personalised guidance.
Jaw Opening +
Place your thumb under your chin and gently push downwards while opening your mouth slowly.
Hold the open position for a few seconds, then close your mouth slowly.
Repeat this exercise 5-10 times.
Rested Jaw Closing +
Place your thumb against your front teeth and try to close your mouth while applying gentle resistance with your thumb.
Hold the closed position for a few seconds.
Repeat this exercise 5-10 times.
Jaw Protusion +
Move your lower jaw forward so that your bottom teeth are in front of your top teeth.
Hold this position for a few seconds, then bring your jaw back to the original position.
Repeat this exercise 5-10 times.
Jaw Retraction +
Move your lower jaw backward so that your bottom teeth are behind your top teeth.
Hold this position for a few seconds, then return to the original position.
Repeat this exercise 5-10 times.
Side to Side Movement +
Move your lower jaw from side to side, making sure not to open your mouth too wide.
Repeat this exercise 5-10 times on each side.
Chin Tucks +
While sitting or standing with your back straight, tuck your chin inwards towards your chest.
Hold the position for a few seconds, then relax.
Repeat this exercise 5-10 times.
Ideal to alleviate jaw pain.
Tongue Press +
Place your tongue on the roof of your mouth.
Press your tongue against the roof of your mouth and slowly open your mouth.
Hold the open position for a few seconds, then close your mouth.
Repeat this exercise 5-10 times.
Cheek Puff +
Take a deep breath and puff out your cheeks.
Hold the air in your cheeks for a few seconds, then slowly release the air.
Repeat this exercise 5-10 times.
Resisted Mouth Opening
Place your thumb or fingers on your front lower teeth.
Try to open your mouth while applying gentle resistance with your fingers.
Hold the open position for a few seconds, then close your mouth.
Repeat this exercise 5-10 times.
Relaxation Techniques
Perform relaxation exercises such as controlled breathing, meditation, or progressive muscle relaxation to reduce overall stress and tension in the jaw area.