What Are Some Common TMJ Exercises And How Often Should I Do Them?

The temporomandibular joint (TMJ) attaches your jaw to your skull and acts as a hinge. By pressing your index fingers to your cheeks and opening and closing your mouth, you can feel it moving. This is a delicate bone structure that can become misaligned at times.

TMJ disorders manifest themselves in a variety of symptoms, not all of which may be present at the same time. One of the most common symptoms is hearing a clicking or popping noise as you chew. Others can experience pain and tenderness along the jaw, which may extend to the ear. Some people can experience swelling as a result of this pain.

The exercises mentioned here can help people with TMJ discomfort. Take it easy with these exercises and try them out one at a time. If you experience some discomfort, pay close attention.

Exercises to Help TMJ (Temporomandibular Joint)

These exercises are designed to gradually restore the jaw’s range of motion while also reducing any TMJ discomfort. They mostly attack the jawbone at the base of the skull, but they also affect the throat and neck muscles in general. As you begin, be careful and take it slowly.

Goldfish Exercise 

This exercise aids in the alignment of the jawbone when chewing.

Step 1: Your tongue should be pressed against the roof of your mouth.

Step 2: Now put one index finger on your left TMJ and the other on your cheek.

Step 3: Drop your chin and hold your tongue on the roof of your mouth by applying light pressure with each finger. Reverse the procedure for the correct TMJ. 

Try this practice six times a day, six times a day.

Mandibular Stabilization Exercise

In a similar way, this movement aims to balance the jawbone and increase its range of motion over time.

Step 1: Begin by keeping your jaw in a neutral, relaxed stance.

Step 2: Apply gentle pressure to the base of the jaw, just below the chin, with your thumb as you open your mouth. 

Step 3: Rep the gesture, this time shifting your thumb to the left and right sides of your mouth.

At least five times a day, try this workout.

Caring for Your Mouth

How you care for your mouth, in addition to strengthening and stretching exercises, may have an effect on your TMJ pain reduction efforts. Also when brushing or flossing the second and third molars, be careful not to open the mouth too wide. Toothpaste can help to restore any enamel that has been damaged due to TMJ pain grinding and clenching.

When it comes to TMJ exercises, the most important thing to remember is that they shouldn’t hurt. You should see a dentist or doctor if you experience pain while stretching or opening your mouth. He or she should examine the mouth and, if necessary, suggest a different treatment plan.

Are You Looking for Relief From TMJ Dysfunction? 

Pace Physical Therapy in San Jose, California specializes in non-surgical neck pain relief and recovery therapies for TMJ Dysfunction.  Physical therapy is probably one of the most common interventions for TMJ disorder if you choose to stop taking pain-relieving drugs and use a more holistic method. A thorough examination will be performed on your neck, shoulder girdle, and thoracic spine at your initial consultation with Pace Physical Therapy to decide whether those structures are triggering your symptoms. One of our dedicated physical therapists from San Jose, CA, will then develop a care plan based on the extent of your symptoms and your particular needs. Our physical therapists are patient-centric and committed to your health, working hard to help you manage and eliminate symptoms. If you are in San Jose, CA suffering from the symptoms of TMJ dysfunction, request an appointment at Pace Physical Therapy. Don’t suffer from jaw pain and stiffness any longer.