TMJ, which stands for temporomandibular joint, is often associated with a disorder called TMJD, or temporomandibular joint disorder. This disorder encompasses problems related to the jaw, such as a clicking jaw, bruxism, and hearing loss.
Therapists have developed several types of TMJ exercises to treat this disorder. The main principle behind these exercises is to strengthen the jaw muscle located in front of the jaw joint. By performing these exercises, the aim is to stabilize the disk that causes the clicking or popping sound. Here are some of the most effective TMJ exercises that you can try if you are experiencing this disorder.
1. Jaw Retraction: This exercise helps align your jaw muscles and is best done in front of a mirror. Place the tip of your tongue on the roof of your mouth. Push your lower jaw forward, ensuring that your tongue remains on the roof of your mouth. Move your jaw straight, forward, and back. Repeat this exercise at least ten times or as recommended by your doctor.
2. Toothpick Method: For this exercise, you will need two toothpicks. Position one between your middle upper teeth and the other between your middle lower teeth. These toothpicks will act as a guide when you open your mouth and move your jaw up and down. While performing this exercise, move your lower jaw sideways and return it to its initial position. Make sure not to move your upper jaw. Once you have completed the horizontal movement, try repeating the exercise vertically.
3. Opening and Closing: This exercise is a simple way to address TMJ issues. Begin by lying down on a bed with your face facing downwards. Place your fingers together in a webbed position and position your chin within this “web.” Tilt your head back, open your mouth, and then bite down while keeping your chin in the webbed position.
4. Tongue Up, Open and Close Exercise: To perform this exercise, place your tongue on the roof of your mouth, behind your upper front teeth. Keep your tongue in this position while opening and closing your mouth. Maintaining good posture will enhance the effectiveness of this exercise.
While the above exercises mainly focus on the movement of the jaw to exercise and stabilize the jaw joint, therapists also recommend exercising other areas of the body that can affect TMJ, such as the neck. To learn more about these exercises and find out what works best for you, it is recommended to consult with a therapist.
