Is TMJ pain giving you trouble? Try these simple TMJ exercises – hopefully you will get relief from temporal mandibular joint… exercises for TMJ should be done after consulting your doctor and/or under his or her supervision…
Watch the VIDEO clip to see how to get done these exercises, and read the transcript below…
Hey everybody, it’s Doctor Jo. I got an email from Barry, and he was having some TMJ pain. TMJ stands for temporal mandibular joint, which is your jaw joint right there, and I’m gonna show you today just some simple stretches and strengthening exercises to get that TMJ feeling better.
Start Off Gently…
So we’re just gonna start off, you want to start off gently with these exercises. You don’t want to push very hard because this joint is small and it can get irritated very quickly.
The first one you want to do is you’re gonna use the palm of your hand, so you’re not pushing with your fingers but you’re using just the palm. You’re gonna put your palm on one side, doesn’t matter because we’re gonna do both, and you’re gonna keep your mouth and teeth aligned. So the jaw stays in one spot, your teeth stay in line so they’re not going back and forth like that.
You’re gonna keep it nice and still and you’re gonna push your palm in that way. And just hold it in place, a nice little five second push. See how my jaw’s actually not moving, but I’m just putting gentle pressure on one side. Then after you do that maybe three to five times, five seconds apiece, then you’re gonna switch and do the same thing on the other side. So make sure you don’t just do one side and not the other side because you want to keep it even.
Second TMJ Exercise
The next one, really simply, you’re gonna open your mouth just a little bit and put your fingers inside, but make sure you don’t bite your fingers. You’re not biting, you’re keeping, again, your jaw still and your pushing pressure down this time.
So you’re gonna put your fingers in your mouth on your bottom teeth, and just push down. So again my jaw’s not moving. I’m not stretching it open, I’m keeping it in one spot. Again just start off with about five seconds of gentle pushing and do that about five times.
Third TMJ Exercise
The last one is to stretch out the joint back here. You’re going to put your palm on your chin, and just push straight back. Again you want to make sure that you’re teeth are in alignment. If you’re teeth are over here, or over here, you’re moving it. You’re gonna irritate that joint. So just, palm on the chin, and relax your jaw, and push straight back.
So those are the exercises to strengthen and stretch out your TMJ joint if you’re having some pain in your jaw. Just start off with about five seconds and then build your way up, but make sure you’re not pushing too hard. These are gentle stretches for that small joint in your jaw.
If you have any questions, please leave them in the comments section and if you’d like to check out some more videos go to AskDoctorJo.com. Be safe, have fun, and hope you feel better soon.
What else besides exercising…
There are a number of things you can do to improve the function of the TMJ and ease the pain besides jaw exercises, as stated in a report written by Oxford University Hospitals…
- Massage your muscles
- Avoid foods that are hard to chew
- Practice good posture
- Use hot or cold packs on the face
You may also try these other TMJ relief ideas…
Here’s what else people are looking to learn about in order to get relief from temporal mandibular joint pain (I did a comprehensive research through Google before posting this article you’re reading now…)
- Yoga for TMJ I TMJ massage
- Vitamins for TMJ I TMJ supplements
- Ultrasound for TMJ
- TMJ surgery
- Acupuncture for TMJ
And one last thing… another video you should watch, which comes loaded with a set of different TMJ exercises you can try at home (after you consult your doctor, obviously)…
Could you share this post with other TMJ sufferers so they learn too how to get TMJ pain relief?
TMJ Exercises for Relief I Exercises for TMJ Pain I VIDEO & Transcript
They’ll thank you for it, that’s for sure!