If you suffer from persistent TMD pain, your dental team is ready to help you. TMJ treatments like a custom oral appliance or BOTOX® injections might be just what you need to find long-term relief. Of course, you can supplement professional treatments with at-home remedies, including jaw exercises that can strengthen your TMJ and the surrounding muscles. Let’s talk about nine different exercises that may benefit you.
1. Relaxed Jaw Exercise
Place your tongue on the roof of your mouth just behind your front teeth. Pull your teeth apart while making a conscious effort to relax your jaw muscles.
2. Goldfish Exercise – Partial
Touch your tongue to the roof of your mouth and place one finger on your TMJ, right in front of your ear. Place another finger on your chin. Open your mouth halfway, then close it. You should experience a bit of resistance, but the exercise should not be painful. Perform six repetitions to complete a set.
3. Goldfish Exercise – Full
This exercise is similar to the one described above. However, rather than opening your mouth halfway, try to open it all the way.
4. Chin Tuck
Pull your shoulders back and make sure your chest is up. Then, pull your head backward, giving yourself a double chin. Hold the position for three seconds, then relax. Repeat the exercise up to 10 times per set.
5. Resisted Mouth Opening
Hold your thumb underneath your chin and use it to provide a bit of resistance while you slowly open your mouth. Hold the position for a few seconds before you slowly close your mouth.
6. Resisted Mouth Closing
Open your mouth, and gently squeeze your chin with your thumb and index finger. Your fingers should provide mild resistance as you close your mouth.
7. Tongue Up
Hold your tongue on the roof of your mouth while you move your mandible (lower jaw) up and down.
8. Side to Side
Find an object that is about one-quarter of an inch thick. Many people find that a few stacked tongue depressors work well. Place the object between your teeth, then move your jaw slowly from side to side. As your jaw builds its strength, you may be able to use a larger object between your teeth.
9. Forward Jaw Movement
Stacked tongue depressors also work well for this exercise. Place them between your teeth and slide your jaw forward so you lower teeth are in front of your upper teeth. After you get used to performing this exercise, you may add more tongue depressors to make it a bit more challenging.
Consistently performing the above exercises may produce noticeable results in 2 – 3 weeks. They require just a few minutes of your time each day, and they can be a wonderful addition to your plan to conquer TMD pain once and for all.
Meet the Practice
Dr. Erin Page is proud to provide treatment for TMD to residents of Schenectady and the surrounding communities. If you are struggling with jaw pain or related symptoms, she is ready to help you find relief. To request an appointment or learn more about our practice, contact us at 518-374-0317.