Best TMJ Exercises and Stretches for Pain Relief

The temporomandibular joint (TMJ) is the hinge joint that connects your jaw to your skull and allows the jaw movement necessary for opening and closing your mouth. When the joint is misaligned, damaged, or stressed, it can cause TMJ disorders which manifest as pain near the ears, tenderness along the jaw, or even audible clicking sounds during chewing. While these symptoms can sometimes resolve themselves with time, specific exercises can help reduce discomfort. If you’re experiencing TMJ related discomfort, consider trying these exercises while gradually increasing intensity and being attentive to any new pain or discomfort.

Why Use TMJ Exercises?

TMJ exercises are a valuable tool in managing and alleviating symptoms associated with TMJ disorders. These exercises can enhance mouth mobility, reduce pain, improve jaw function, eliminate jaw popping or clicking, and promote relaxation of the jaw muscles. By regularly practicing these exercises, individuals can strengthen their jaw muscles and improve alignment which makes the TMJ less prone to discomfort and pain. TMJ exercises offer a straightforward, at-home treatment option that complements other treatment methods. They pose minimal risk when done correctly, but it’s essential to monitor any adverse effects. If symptoms intensify, stopping the exercises and consulting a TMJ specialist is recommended.

Types of TMJ Exercises

For those dealing with TMJ discomfort, it’s essential to approach TMJ exercises with caution. Initially, when pain is present, it might be more beneficial to focus on relaxation techniques and gentle stretches. Once the acute pain subsides, strengthening exercises can be introduced to prevent recurrence. Two effective exercises for TMJ strength include:

1. Resisted Opening Exercise: Position your thumb beneath your chin and apply gentle upward pressure. While resisting with your thumb, slowly open your mouth while holding the position momentarily before gradually closing it.
2. Resisted Closing Exercise: With your thumb still under your chin, position your index finger on the junction between your chin and lower lip. As you exert gentle pressure, slowly close your mouth against the resistance.

These exercises aim to fortify the jaw muscles, potentially offering relief from TMJ-related discomfort.

TMJ Stretches

TMJ stretching exercises can be instrumental in managing TMJ discomfort and preventing its recurrence. When performing these exercises, it’s crucial to proceed gently to ensure you don’t exacerbate any pain. If discomfort arises, halt the exercise and give your joint more time to recover. Two beneficial stretching exercises include:

1. Vertical Jaw Stretch: Begin with a relaxed jaw and teeth slightly apart. Gradually open your mouth to its maximum capacity while simultaneously lifting your gaze upwards. Maintain this open position briefly, then gently close your mouth.
2. Lateral Jaw Movement: With your mouth closed, shift your jaw to the left, directing your eyes to the left without turning your neck or head. After holding for a few moments, return to the center and repeat the movement to the right.

These exercises aim to enhance flexibility and mobility in the jaw area, potentially mitigating TMJ-related issues.

Effective TMJ Exercises

These jaw exercises are designed to enhance the jaw’s range of motion and alleviate associated discomfort. While the primary focus is on the jawbone near the skull’s base, these exercises also benefit the throat and neck muscles. It’s essential to approach these exercises with care and ensure you progress at a comfortable pace to optimize results and prevent potential strain.

Goldfish Exercise

The “Goldfish Exercise” is designed to aid in aligning the jawbone during chewing movements. To perform this exercise:

1. Anchor your tongue to the roof of your mouth.
2. Position one index finger on your left TMJ and the other on your chin.
3. Gently lower your chin while maintaining slight pressure with both fingers, ensuring your tongue remains against the roof of your mouth. Subsequently, replicate this step for the right TMJ.

For optimal results, it’s recommended to execute this exercise six repetitions at a time, six times throughout the day.

Mandibular Stabilization Exercise

The “Mandibular Stabilization Exercise” is tailored to enhance the alignment and range of motion of the jawbone. To perform this:

1. Begin with your jaw in a relaxed, neutral stance.
2. Position your thumb at the jaw’s base, right beneath the chin, and exert gentle upward pressure while opening your mouth.
3. Continue the exercise by shifting your thumb to the left and then the right side of the jaw, repeating the motion for each side.

For best outcomes, it’s advisable to carry out this exercise in sets of five repetitions, five times daily.

Cervical Retraction “Chin Tucks”

The “Cervical Retraction” or “Chin Tucks” exercise aims to fortify the cervical muscles and promote better alignment between the head and spine. To execute this:

1. Stand upright, ensuring your shoulders are drawn back and your chest is elevated.
2. Gradually retract your head backward, simultaneously tucking your chin in, ensuring your head remains aligned with your spine during the movement.
3. Maintain this position for about three seconds.

For optimal benefits, it’s recommended to perform this exercise in sets, repeating it up to 10 times.

Side to Side Jaw Exercise

The “Side to Side Jaw Exercise” is designed to enhance the jaw’s range of motion and potentially reduce jaw joint noises and discomfort. For this exercise, a small flat object like a wooden craft stick is required:

1. Insert a clean wooden stick between your upper and lower front teeth and bite down gently until the item is secured between both the upper and lower jaw.
2. Carefully move your jaw from side to side while maintaining your bite’s firmness on the stick.
3. Progress by moving your lower jaw forward and backward while keeping your teeth clenched on the stick.

To increase the challenge over time, consider using a thicker item. Performing this exercise daily is recommended.

Tongue Up Exercise

The “Tongue Up Exercise” is crafted to bolster the jaw muscles and enhance their range of motion. To perform this exercise:

1. Position your tongue gently against the roof of your mouth just behind the upper teeth.
2. Keeping your tongue in place, lower your jaw to its maximum extent.
3. Without repositioning your tongue, close and then reopen your jaw.

For optimal benefits, executing this motion in sets of 10 repetitions three times a day is recommended. This exercise not only targets the jaw muscles but also aims to improve overall jaw mobility.

Tongue Movement Exercise

The “Tongue Movement Exercise” is a straightforward technique that can offer immediate relief from TMJ pain. To perform this:

1. Open your mouth to its fullest extent and direct your tongue back towards the roof of your mouth as close as possible towards your tonsils.
2. Using the tongue’s tip, explore the roof of your mouth to identify a soft area in your upper back palate. Upon locating it, apply pressure with the tongue’s tip for a duration of 5 seconds.
3. Afterwards, extend your tongue out of your mouth as far as possible and hold this position for another 5 seconds.

For optimal relief, it’s advisable to cycle through this sequence 5 times. This exercise not only targets the jaw but also engages the muscles associated with tongue movement.

Protrusive Exercise

The “Protrusive Exercise” is designed to enhance the mobility of your jaw. To perform this:

1. Extend your lower jaw forward to its maximum comfortable limit.
2. Maintain this protruded position for a duration of 5 seconds.

For optimal jaw mobility benefits, it’s recommended to repeat this exercise approximately 20 times daily. This simple yet effective technique focuses on promoting better movement and flexibility in the jaw region.

Tongue Sweep Exercise

The “Tongue Sweep Exercise” is tailored to alleviate intraoral muscle fatigue and sensitivity. To execute this:

1. Position the tip of your tongue beneath the lip and align it with the center of your teeth.
2. Glide your tongue along the right front section of your mouth. Repeat this three times.
3. Next, situate your tongue in the middle of your right cheek and perform three clockwise circles followed by three counterclockwise circles with your tongue.

For best results in reducing muscle fatigue, it’s recommended to practice this sequence three times daily. This exercise focuses on engaging and relaxing the intraoral muscles which promotes better oral health and comfort.

Commonly Used TMJ Exercise Routines

Each of the previously identified exercises can be combined into exercise routines that can help increase TMJ strength and flexibility while reducing discomfort.

Rocabado’s 6 x 6 Exercise Routine

Rocabado’s 6×6 Exercise Routine is a renowned set of physical therapy exercises specifically curated for alleviating TMJ pain. This regimen encompasses six distinct jaw and neck exercises:

1. Tongue Rest Position: Position the tongue’s tip on the upper palate, exerting a gentle pressure.
2. TMJ Rotation Control: Open and shut the jaw, ensuring the tongue’s tip remains pressed against the palate.
3. Rhythmic Stabilization: With two fingers on the chin, open and close the jaw while maintaining the tongue’s pressure on the palate.
4. Neck Axial Extension: Execute a nodding motion by raising and lowering the chin.
5. Shoulder Posture: Elevate and descend the chest while drawing the shoulder blades together.
6. Stabilized Head Flexion: Tuck the chin towards the neck, mimicking a “double chin” appearance, and then extend it outward.

For those grappling with TMJ discomfort, consistently practicing this routine can offer significant relief and improved mobility.

Kraus TMJ Exercise Routine

The Kraus TMJ Exercise Routine was devised by physical therapist Steve Kraus and is specifically designed to moderate the activity of the masticatory muscles which are involved in chewing. This regimen encompasses the following exercises:

1. Tongue Rest Position: Position the tongue’s tip just behind the front teeth on the palate.
2. Teeth Apart: Maintain a gap between the upper and lower teeth to facilitate jaw relaxation.
3. Nasal-Diaphragmatic Breathing: Inhale through the nose, which aids in the optimal positioning of the teeth and tongue.
4. Tongue Up and Wiggle: With the tongue against the palate, move the jaw side-to-side.
5. Jaw Strengthening: Insert a stack of tongue depressors between the upper and lower teeth. The number of depressors should be sufficient to stretch the jaw adequately. Maintain this stretch for up to five minutes, repeating a few times daily.
6. Tooth and Bite: Position an index finger on an upper canine tooth and attempt to bite down on the finger. This should be repeated five to ten times, up to eight sessions daily.

Consistent practice of the Kraus routine can offer relief and improved function for those experiencing TMJ-related discomfort.

Relaxation Exercises

If TMJ discomfort is exacerbated by stress, integrating relaxation techniques can be beneficial in alleviating tension. Breathing exercises can be particularly effective. By taking a deep breath and counting to five or ten before gradually exhaling, you can help diminish stress and potentially alleviate TMJ-associated pain. This method, while not a traditional exercise, serves as a valuable tool in managing stress induced TMJ symptoms.

When to Do TMJ Exercises

TMJ exercises should ideally be undertaken under the guidance of a TMJ specialist. While some individuals may incorporate these exercises into their home care routine for TMJ, it’s crucial to monitor for any adverse reactions. If you decide to try these exercises independently, it’s essential to cease immediately if you notice:

• An escalation in pain
• Reduced mobility
• Increased occurrences of popping or clicking sounds
• An intensification or worsening of other TMJ symptoms
• Persistent TMJ symptoms lasting over a week
• A recurrence of TMJ symptoms after a period of relief

Such indicators might suggest the need for professional intervention. If any of these symptoms manifest, seeking a professional evaluation from a TMJ specialist is recommended. Delaying treatment could potentially exacerbate the condition which makes it more challenging to manage without more intensive interventions.

Safety Considerations When Doing TMJ Exercises

When undertaking TMJ exercises, it’s paramount to prioritize safety. These exercises are designed to be gentle and should not induce pain. If you encounter discomfort during any of the exercises, consider adjusting your approach or discontinuing the activity immediately. Should any soreness arise, applying an ice pack can be beneficial. However, if pain persists for several hours, it’s important to consult with a medical professional.

The objective of these jaw exercises is to achieve incremental progress. Immediate relief might not be evident, but with consistent practice, you should notice gradual improvements in jaw alignment and relaxation. Given the non-strenuous nature of these exercises, they can conveniently be incorporated into daily activities like when you’re browsing the internet or reading.

Contact Dr Omrani if You Are Dealing with TMJ Dysfunction

If you’re dealing with the challenges of TMJ Dysfunction, remember that you don’t have to face it alone. Dr. Omrani is dedicated to providing relief and solutions tailored to your unique needs. With a comprehensive approach and a deep understanding of TMJ intricacies, Dr. Omrani can guide you on the path to improved jaw function and comfort. Don’t let TMJ discomfort dictate your life. Reach out to Dr. Omrani today and take the first step towards a pain-free tomorrow.

TMJ Exercise FAQs

Can TMJ be fixed by exercises?

How can I calm my TMJ?

To calm TMJ symptoms, you can apply cold or warm compresses to the jaw area, practice relaxation techniques to reduce jaw tension, and avoid excessive jaw movements like wide yawning or chewing gum. Over-the-counter pain relievers may also provide temporary relief. However, it's essential to consult with a TMJ specialist for persistent or severe symptoms.

How do you work out tight jaw muscles?

To alleviate tight jaw muscles, you can perform gentle jaw stretches, such as slowly opening and closing your mouth or moving the jaw side-to-side. Massaging the jaw muscles gently using your fingertips in a circular motion can also help relax the jaw tension. If tightness persists, it's advisable to consult with a healthcare professional or physical therapist for specialized exercises and techniques.