Exercise & Fitness

(Temporomandibular Joint Dysfunction) TMJ Exercises

TMJ Exercises

TMJ refers to the problems in the temporomandibular joint, this joint is present where bones of jaw and skull meet, near the side of the ear. This is one of the most frequently used joint as it moves whenever we talk, eat or make any gesture. You may have trouble in moving the joint due to several reasons as a result person may have pain while trying to speak or eat. It can cause major distress and affect the normal life significantly. Major causes of  TMJ exercises are

  • Loss of teeth
  • Accident
  • Teeth Grinding
  • Improper development of cranial bones or jaw bones
  • Improper restorative items

TMJ exercises are one of the best way to get rid of the pain caused due to the condition. These are one of the simplest exercises and you will get relief within few days of starting the exercises. These exercises may even realign the jaws giving long lasting relief from the pain. You need to do these exercises for at least 5 times a day regularly to get favorable results. Here are a few easy to do TMJ exercises.

TMJ Exercises

Jaw Resistance Exercise

Open the mouth then place the palm on right side of the jaw, while sliding the lower jaw towards the hand. Hold the position for 5 seconds. By doing this you create a resistance to the sideways movement. Do this step with your left palm and left jaw.

Pressure with Finger

Apply pressure on both sides of the jaws with your fingers. Open the jaw very slowly and do not allow the jaws to click. When it clicks start once again. Open and close the jaw in proper allignment.

Use The Fist

Put your fist under your chin, balance the weight of the fist and gently press while you try to open your jaw. The isometric energy will help in relaxing the jaw. Hold for 10 seconds then again start the exercise. You can also apply pressure on the sides of your jaw just below the hinge.

Finger In between Teeth

Put a finger in between your front teeth. Keep it for 15 seconds and then rinse your finger. Next put two fingers, one on top of the other and place it in between the teeth. Next put 3 fingers and hold the positions for 10 seconds. It will provide relief from pain.

Midline Exercise

Bite your teeth together and make sure that position of center teeth on the lower jaw is correctly aligned. Open your mouth slowly and concentrate on keeping the lower job in center position. Repeat it for 10 times.

Shake Your Chin

Hold your chin in between your thumb and pointer finger and carefully shake your chin back and forth, allowing the jaw to relax. Continue until you feel relaxed, loose and aligned.

If you are having  pain while doing any of the TMJ exercises then stop it immediately. Talk to your doctor if you are unable to get relief from the exercises, you may require a specific therapy or surgery. Applying warm compresses can also help to reduce the pain. Always talk to your doctor before starting any TMJ exercise, it may cause much more pain if not done properly.

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