Temporomandibular joint (TMJ) disorder is a common condition that affects millions of people worldwide. It can cause significant discomfort, pain, and even difficulty in performing everyday tasks such as eating or speaking.

Fortunately, there are several effective ways to manage TMJ pain, including exercises that target the jaw muscles and surrounding structures.

In this comprehensive guide, we will explore the causes and symptoms of TMJ disorder, the benefits of TMJ exercises, and provide you with a set of simple yet effective exercises that you can incorporate into your daily routine to alleviate pain and improve jaw function.

Additionally, we will discuss other pain management techniques and how chiropractors, like Flynn Chiro in Melbourne CBD, can help provide relief for those suffering from TMJ disorder.

What is TMJ Disorder?

Temporomandibular joint (TMJ) disorder is a condition that affects the jaw joint and the muscles responsible for jaw movement. The TMJ connects the lower jaw (mandible) to the skull on both sides of the head. Common causes of TMJ disorder include jaw injury, inflammation, overuse, teeth grinding, and stress. Symptoms may include pain in the jaw, face, neck, or shoulders, clicking or popping sounds when opening or closing the mouth, jaw locking, and headaches.

Benefits of TMJ Exercises

TMJ exercises are designed to strengthen and stretch the jaw muscles, relax jaw tension, increase TMJ mobility, and gradually restore the jaw’s range of motion. By performing these exercises regularly, you can reduce discomfort associated with TMJ disorder and improve your overall jaw function.

9 Effective TMJ Exercises

TMJ Exercises

Incorporating TMJ exercises into your daily routine can help alleviate pain, improve jaw mobility, and promote relaxation. These exercises are designed to stretch and strengthen the muscles surrounding the temporomandibular joint, ultimately reducing discomfort and enhancing overall jaw function.

1. Relaxed Jaw Exercise

Rest your tongue gently on the top of your mouth, behind your upper front teeth. Allow your teeth to come apart while relaxing your jaw muscles. This exercise helps to release tension in the jaw and promotes a relaxed, natural position.

2. Goldfish Exercises (Partial and Full Opening)

Place your tongue on the roof of your mouth and one finger in front of your ear where the TMJ is located. Put your middle or index finger on your chin. Drop your lower jaw halfway and then close. Repeat 6 times. Then, drop your lower jaw completely and slowly close. Repeat 6 times. These exercises help to improve jaw mobility and range of motion.

3. Chin Tucks

With your shoulders back and chest up, pull your chin straight back, creating a “double chin.” Hold for 3 seconds and repeat 10 times. Chin tucks help to stretch and strengthen the muscles in the front of the neck and improve posture, which can contribute to TMJ pain relief.

4. Resisted Opening of the Mouth

Place your thumb under your chin. Open your mouth slowly, pushing gently against your chin for resistance. Hold for 3-6 seconds, and then slowly close your mouth. This exercise helps to strengthen the muscles responsible for opening the jaw.

5. Resisted Closing of the Mouth

Squeeze your chin with your index and thumb to provide resistance. Close your mouth, pushing your chin up against the resistance. Hold for 3 seconds, relax, and repeat up to 10 times. This exercise targets the muscles responsible for closing the jaw, helping to improve their strength and function.

6. Side-to-Side Jaw Movement

Place an object that is about 1/4 inch thick (such as two tongue depressors) between your front teeth. Slowly move your jaw from side to side, holding for 3-5 seconds on each side. Repeat up to 10 times. This exercise helps to improve lateral jaw mobility and stretch the muscles on the sides of the face.

7. Forward Jaw Movement

Place an object that is about 1/4 inch thick between your front teeth. Move your bottom jaw forward, so your bottom teeth are in front of your top teeth. Hold this position for 5 seconds and then slowly return to the starting position. Repeat up to 10 times. This exercise targets the muscles responsible for forward jaw movement and helps to improve their flexibility.

8. Tongue Up Exercise

With your mouth open, touch your tongue to your soft palate without touching your teeth. Hold this position for 5 seconds and relax. Repeat up to 10 times. This exercise helps to strengthen the muscles of the tongue and promote proper tongue posture, which can contribute to TMJ pain relief.

9. Jaw Slide Side-to-Side

Place a ¼ inch object between your front teeth. Slowly slide your jaw to one side and hold for 30 seconds. Relax and repeat on the other side. Perform up to 5 times on each side. This exercise helps to improve jaw mobility and stretch the muscles on the sides of the face, promoting better overall jaw function.

Remember to perform these exercises gently and stop if you experience pain. It’s essential to maintain proper form and not overexert your jaw muscles. Consistency is key when performing TMJ exercises, so try to incorporate them into your daily routine for the best results.

TMJ Exercises Before Bed

Performing TMJ exercises before bed can help relax the jaw muscles, reduce tension, and promote a more restful sleep. Here are a few simple exercises you can do before bedtime:

  • Gentle Jaw Stretches: Open your mouth as wide as comfortable, holding for 5-10 seconds. Then, move your jaw to the right, holding for 5-10 seconds. Repeat on the left side. Perform this sequence 3-5 times.
  • Neck and Shoulder Rolls: Slowly roll your shoulders forward, up, back, and down in a circular motion. Repeat 5-10 times, then reverse the direction. Next, gently tilt your head from side to side, holding each position for 5-10 seconds. Repeat 3-5 times on each side.
  • Relaxation Techniques: Practice deep breathing exercises or progressive muscle relaxation to help reduce overall tension in your body, including your jaw muscles. Focus on relaxing your jaw, neck, and shoulder muscles as you breathe deeply and slowly.

Remember to be gentle and stop if you experience any pain. Incorporating these exercises into your bedtime routine can help you achieve a more relaxed state and improve the quality of your sleep.

Other TMJ Pain Management Techniques

In addition to TMJ exercises, there are other techniques that can help manage TMJ pain:

  • Over-the-counter pain relievers such as ibuprofen or paracetamol
  • Applying hot or cold compresses to the jaw area
  • Practising stress-relief techniques like meditation or deep breathing
  • Making lifestyle changes, such as avoiding hard foods, chewing gum, and nail-biting
  • Using mouth guards or splints to prevent teeth grinding during sleep

How Chiropractors Can Help with TMJ Pain Relief

Chiropractors, like Flynn Chiro in Melbourne CBD and Prahran, offer a holistic approach to TMJ treatment. Chiropractic adjustments can help realign the jaw and reduce tension in the surrounding muscles. Soft tissue therapy and massage techniques can relieve muscle tightness and promote relaxation. Chiropractors can also provide personalised advice on lifestyle changes and exercises to manage TMJ pain effectively.

Flynn Chiro, the best chiropractor in Melbourne CBD, utilises state-of-the-art techniques to diagnose and treat TMJ disorders. Their expertise and commitment to patient care make them a top choice for those seeking relief from TMJ pain.

Final Thoughts

TMJ exercises, along with other pain management techniques, can be highly effective in reducing discomfort and improving jaw function for those suffering from TMJ disorder. By incorporating these exercises into your daily routine, including before bedtime, and consulting with a qualified chiropractor like Flynn Chiro, you can take proactive steps towards managing your TMJ pain and enhancing your overall well-being. Remember to listen to your body and address TMJ pain early to prevent further complications and achieve lasting relief.