The 7 exercises to reduce TMJ pain

TMJ problems

You may not give much thought to your temporomandibular joints (TMJ), but you use them frequently. The joints attach the jawbone to the skull. Each time you speak, chew, or swallow, your TMJ is activated.

TMJ issues develop when there is an issue with the jaw joints or jaw muscles. This frequently occurs due to a jaw injury, inflammation, such as arthritis, or overuse.

TMJ issues can cause a variety of mild to severe symptoms, including the following:

  • Discomfort while chewing
  • Ear, face, jaw, and neck pain clicking, grating, or crackling sounds in the jaw as you open or close it headaches
  • Exercises to alleviate TMJ pain
  • It is unknown precisely how TMJ activities may alleviate pain. 

These are the 7 exercises to reduce TMJ pain

1. Jaw relaxation exercise

Gently place your tongue behind your upper front teeth on the roof of your mouth. Allow your teeth to separate while relaxing the muscles in your jaw.

2. Goldfish exercises (partial opening) 

Position your tongue on the roof of your mouth and one finger in front of your ear, directly above your TMJ. Pinch your chin with your middle or pointer finger. Lower your jaw halfway and then close it. There should be some resistance but no discomfort. A variant of this exercise is to lay one finger on each TMJ as you open and close your lower jaw halfway. Carry out this exercise six times in a row. One set should be performed six times daily.

3. Exercises with goldfish (whole opening)

One finger should be on your TMJ and the other on your chin, while your tongue is on the roof of your mouth.Drop your lower jaw altogether and return it to its natural position. Place one finger on each TMJ to perform this exercise differently while totally lowering your lower jaw and back. Complete one set by repeating this exercise six times. Each set should be completed six times daily.

4. Tucks in the chin

Pull your chin straight back with your shoulders back and chest up, forming a “double chin.” Ten times, hold for three seconds and repeat.

5. Resisted jaw opening

Put your thumb beneath your chin. Slowly open your mouth, softly pressing against your chin for resistance. Hold your breath for three to six seconds, then slowly close your mouth and swallow.

6. Resisted jaw closure

Squeeze your chin with one hand using your index and thumb. Close your mouth while softly pressing down on your chin. This will assist in strengthening the muscles that help you in chewing.

7. Raise your tongue

With your tongue on the roof of your mouth, open and close your mouth a little at a time.

Additional strategies to relieve TMJ pain

  • TMJ pain may be relieved with over-the-counter pain medications such as ibuprofen and acetaminophen. 
  • For extreme pain, muscle relaxants may be administered. 
  • Protect your teeth from grinding and jaw clenching with mouth guards.

We hope that you have now gained a clear idea about the exercises to reduce TMJ pain. To get the best TMJ-related treatment visit Greeley Dental Care, Greeley CO.Call Us Now.


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