Temporomandibular disorders, also known as TMD, refer to a group of conditions, often painful, that affect the jaw joint (temporomandibular joint – TMJ) and the associated muscles used in the movement of the jaw and neck. Therapies like custom oral appliances and other professional treatments can do much to promote proper jaw alignment and reduce your discomfort. But did you know there are some exercises you can do at home that can supplement your treatment and contribute to pain relief? Keep reading to learn some solutions to TMD pain from your dentist in Wichita Falls.
Resisted Mouth Opening
Place your thumb under your chin and use it to provide mild resistance while you slowly open your mouth. Hold your mouth open for a few seconds, then slowly close it.
Resisted Mouth Closing
Open your mouth and use your thumb and index finger to gently squeeze your chin. Use your fingers to provide resistance as you close your mouth.
Tongue Up
Keep your tongue on the roof of your mouth as you slowly move your lower jaw up and down.
Side-to Side-Jaw Movement
Find an object that is about a quarter-inch thick. Stacked tongue depressors work well. Put the object between your teeth, then slowly move your jaw from side to side. As your jaw becomes stronger, you will be able to use a larger object between your teeth.
Forward Jaw Movement
You can also use stacked tongue depressors for this exercise. Place them between your teeth and move your jaw forward so your lower teeth are in front of your upper teeth. As the exercise becomes easier, you can add tongue depressors to increase the distance between your teeth.
Relaxed Jaw Exercise
Rest your tongue on the roof of your mouth behind your front teeth. Then pull your teeth apart while relaxing your jaw muscles.
Goldfish Exercise – Partial Opening
Touch your tongue to the roof of your mouth and place one finger in front of your ear (where your jaw joint is located). Then, place a finger on your chin. Open your mouth halfway, then close. You should notice some resistance but no real pain. Six repetitions count as one set. Try to do six sets throughout each day.
Goldfish Exercise – Full Opening
This exercise is just like the one described in the previous section. However, instead of opening your mouth halfway, open it all the way.
Chin Tuck
With your shoulders back and your chest up, pull your head backward to create a double chin. Hold the position for three seconds, relax, and repeat up to 10 times in a single set.
If you are consistent with your exercises, you may have a noticeable reduction in TMD pain in 2-3 weeks. They take just a few minutes each day and can be a great addition to your plan to achieve a healthy, strong, and pain-free jaw!
About the Author
Dr. Shelly Strohman has been working to provide optimal dental care to patients in Wichita Falls for more than 13 years. She’s a member of the American Dental Association. If you ever feel like you could use some help relaxing at your appointment, she has her Level I Sedation Permit and is certified for the use of nitrous oxide. If you frequently have a stiff or sore jaw or suffer from chronic migraines, Dr. Strohman and her team are ready to help. Schedule a TMJ evaluation on her website or by calling (940) 613-0299.