Suitable exercises for treating TMJ disorders
25% of people worldwide suffer from TMJ disorders. This condition affects the jaw joint and makes activities like eating, talking, and swallowing difficult. Jaw trauma, tension,stressorarthritiscan lead to TMJ syndrome. This syndrome ultimately causes jaw drooping and pain, facial drooping, and a reduced range of motion.
Proper exercises for TMJ syndrome help relieve and reduce pain from this condition. In this section ofSelMagzwe will present 10 suitable exercises to alleviate TMJ syndrome pain.
What areas of the face do these exercises focus on?
These exercises target four areas of the face:
- The area where the top of the ear connects to the skull.
- Ear cartilage
- The bottom of the ear
- The jaw angle
1. An exercise to relieve jaw tension
Place your tongue against the back part of your upper front teeth.
Open your mouth and relax your jaw muscles.
Do this exercise in 3 sets of 8, 6 times a day.
2. Moving the jaw up and down
Stand in front of a mirror and place one finger on the TMJ and another on your chin. Use your fingers to move your lower jaw up and down. While doing this, keep your tongue behind your teeth.
Repeat this exercise in 3 sets of 10, 6 times a day.
3. Opening and closing the mouth using fingers
Place your thumb under your chin and press your thumb against your chin to open your mouth. After 3 to 6 seconds, close your mouth.
Do this exercise in 2 sets of 10, 5 times a day.
4. Preventing the mouth from closing
Place both index fingers on your chin and both thumbs underneath it. Open your mouth and keep your chin firmly held by your fingers to resist it from closing.
Do this exercise in 3 sets of 8, 5 times a day.
5. Pressing the tongue against the roof of the mouth
Touch the roof of your mouth with your tongue while opening and closing your mouth.
Repeat this exercise in 2 sets of 10, 3 times a day.
6. Moving the jaw left and right
Relax your jaw and slowly open your mouth. Without moving your neck and head, move your jaw side to side, hold for 3 seconds, and then close your mouth.
Repeat this exercise in 3 sets of 8, 5 times a day.
7. Moving the jaw forward
Place an object about 3-4 centimeters thick between your teeth and move your lower jaw forward so your lower teeth are in front of your upper teeth.
Repeat this exercise in 3 sets of 8, 5 times a day.
8. Opening the mouth as wide as possible
Keep your jaw and teeth relaxed and slowly open your mouth as wide as you can. Hold this position for about 5 to 6 seconds and then return to your starting position.
Repeat this exercise in 2 sets of 5, 3 times a day.
9. Moving the jaw sideways with the thumb
As mentioned in this section of SelMagz, to relieve jaw pain, place your thumb under your chin, smile a little, and apply gentle pressure with your thumb on your chin, holding for about 1 to 2 seconds. Then, move your chin to the right for a few seconds and then to the left.
Repeat this exercise in 2 sets of 5.
10. Moving the head side to side
Place the thumbs of both hands behind your ears and support your head with your hands. Slowly apply pressure on the right side of your head to guide it to the left, and then repeat with your left hand to guide it to the right.
Repeat this exercise in 2 sets of 5, 3 times a day.
The exercises provided are very easy and can be done anytime and anywhere.
Are TMJ exercises safe?
Yes, TMJ exercises are completely safe. However, it is recommended to consult your doctor and physiotherapist before doing these exercises, and it should be noted that these exercises should be performed slowly.
You may feel pain at first, but gradually, your pain will ease.
Living with constant jaw pain affects your quality of life.
Medications can help relieve this pain, but for more effective results, it is best to include these exercises in your daily routine.
