![]() The key for us is to diagnose the root cause of the problem-not just “fix” the symptoms.īecause there is no fixing symptoms or pain. But our goal is to create a better quality of life for every single one of our patients. These exercises are meant to help relieve your pain for the time-being, so that your quality of life is not totally destroyed by your TMJ pain. Close your mouth slowly back to the starting position. Slowly open your mouth as wide as comfortably can (there should be little to no pain) and hold this open position for 5-10 seconds. ![]() Place the tip of your tongue to the roof of your mouth. Exhale slowly and try to make your exhalation last about as long as your inhalation. While sitting or lying down, slowly inhale, allowing your stomach to expand (rise) rather than your chest. Without knowing, stress can cause you to grind or clench your jaw which causes muscle tension and pain. This relaxation exercise is more about releasing any stress in general that you are currently holding onto. Again, using your fingers, place gentle resistance on your chin as you try to close your mouth.Ĭomplete both of these exercises which will strengthen the muscles of your jaw just as you would strengthen any other muscle in your body. Open your mouth by dropping you jaw down. Resisted Closing: Use your thumb and your index finger of both hands to squeeze your chin. With your thumb, push gently against your chin for resistance. Resisted Opening: Place your thumb under your chin. This too will have 2 variations: opening and closing of the mouth. Repeat these 6 times in 1 round and complete 6 rounds a day. However, using your pointer fingers, drop your jaw completely down and back up. Repeat these 6 times in 1 round and complete 6 rounds a day.įull: Same positioning as the partial exercise above. There should be some mild resistance, but no pain. Using your finger, drop your jaw halfway and then close. Next, place your pointer finger of the other hand on your chin. Partial: Place your tongue to the roof of your mouth and one finger in front of your ear where your temporomandibular joint is located. Goldfish Exercises (Strengthen)įor this exercise there are 2 variations: Partial and Full Opening Let this be a natural relaxation rather than forced as your goal is to loosen up your tense jaw muscles. Allow your teeth to come apart (your mouth to open) while relaxing your jaw muscles. Place your tongue on the top of your mouth, behind your upper front teeth. ![]() Relaxed Jaw (Relax)īecause your jaw gets so tense sometimes, it’s important to relax those muscles. Hold this tucked position for 3 seconds then relax to the starting position. You will essentially create a “double chin” here. Keeping your shoulders back and your chest up, tuck your chin into your neck. Here are 6 easy jaw exercises that you can perform for short-term TMJ relief. These exercises can either be to strengthen the jaw, relax the jaw, or stretch the jaw. Long-term relief and healing can take time and sometimes you need short-term relief.įor those cases, look no further than this post! We will dive into 6 exercises to perform when you’re having TMJ jaw pain. And while it is important-in any instance where there is pain-to discover and solve the root of the problem, we also know that it is not always possible to do so right away. It can make simple things such as chewing, yawning, or even talking uncomfortable. ![]() When the pain of TMJ disorder hits, it can be brutal.
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