Dr Recommended Exercises

 Exercises for TMJ

I must stress: choosing the right exercise, and doing it correctly, is paramount. Listen to your jaw. Some discomfort is to be expected in the beginning, but if your instincts tell you this is not helping, don't be silly and keep going. Seek professional help. 

Start with Exercise 1, and do it for a few days. If you are feeling benefit, add 2, and then a few days later TMJ exercise 3.

One or more of these exercises may not be beneficial, remember.

TMJ Exercise 1

For your first TMJ exercise sit comfortably in a high-backed chair back against the back rest, with mouth lightly closed. Place the web of your thumb and forefinger against the front of the lower jaw. Use your chin to press your head backwards, neither allowing your head to flex nor extend and allowing the mouth to open slightly. Done correctly you should feel the lower teeth moving backwards in relation to the upper teeth, as your whole head moves backwards. Relax, and allow your jaw and head to move forwards again, keeping your chin on the same level. Avoid looking up or down. Repeat five times, several times a day.

It shouldn't be painful, and you will feel a light stretch deep in the jaw. Do it gently to begin with.

TMJ  Exercise 2

As in exercise 1, sit comfortable in a chair against the back rest. Place the web of your thumb and forefinger again against the front of the lower jaw with the teeth slightly apart. As before use your chin to press your lower jaw gently backwards. Done correctly you should feel the lower teeth moving backwards in relation to the upper teeth, just as in exercise 1. Don't open your mouth extra.

Now gently push your jaw (not your whole head) forwards against your hand. Hold fast a few seconds.

Then, relaxing your hand, push your lower jaw gently forwards, so that the lower teeth protrude. Hold for a second or two.

Repeat by gently pushing the jaw backwards again with your hand.

TMJ Exercise 3

For our third TMJ exercise, with your teeth closed gently against each other, rest the tip of your tongue against the top of your mouth, just behind the front teeth.

Now run the tip of your tongue backwards along the top of your mouth, keeping the teeth closed,  until you can just reach some soft tissue (the soft palate).

Lastly, and this is where you must be careful, slowly open your mouth, trying to keep the tongue against the soft palate. When you feel your tongue being pulled away from the soft palate, STOP.  Don't open any further. In fact, to start with, stop before your tongue leaves the soft palate, or if it hurts, or you get clicks or pops. Hold this position for a few seconds and then relax. Repeat only once or twice to begin with.

GENTLY DOES IT, YOU'RE NOT GOING TO THE TMJ OLYMPICS! Your muscles will tire and feel sore quite quickly.

Massage  

Massaging the three muscles, together with the TMJ exercises above, may also be beneficial. The temporalis  on the side of the head is easy to locate. Press on it looking for painful nodules, massaging gently. Opening and closing the mouth a little at the same time may be helpful.

Repeat with the masseter muscle. It is located on the side of your jaw. Placing your thumb inside the mouth, and gently squeezing the nodules may be helpful.

To reach the pterygoid muscle is more difficult. Slid the tip of your index finger, pad facing outwards, between the upper teeth and the cheek, as far back as you can. You will reach a little crevice called the pterygoid pocket. Gently massage the muscle, pressing outward, slowly moving the jaw. It is often exquisitely tender with TMJ problems. If in doubt see Dr. Shaevitz's therapists.