The temporomandibular joint – referred to as “TMJ”, for short – is a joint that specifically enables the movements of the jaws and allows the mouth to open and close. If you start to experience pain and/or any type of discomfort in or around the jaws or the ears, this could be an indication that you are suffering from TMJ disorder. While the symptoms will most often go away on their own and offer you relief, there are several TMJ pain relief exercises that you may perform to experience relief much more quickly. In this brief guide, you will be introduced to the most productive TMJ pain relief exercises, according to physical therapists.

Woman with Jaw Pain

How Do Exercises for TMJ Pain Help?

While it is true that there is much speculation about how TMJ pain relief exercises truly aid in alleviating symptoms, most agree that the exercises offer the following benefits to sufferers:

  1. The exercises aid in stretching and strengthening the jaw and the surrounding muscles.
  2. The activities help to relax the jaw region of the face.
  3. Mobility of the jaw is optimized.
  4. Clicking and sticking sensations are drastically reduced by the TMJ Pain relief exercises.
  5. The exercises are known to promote healing in and around the temporomandibular joint.

The Best TMJ Pain Relief Exercises

The following exercises are among the best for alleviating pain associated with TMJ disorder, according to physical therapists:

  1. Chin Tuck – Push the shoulders back with the chest up. Pull back the chin so that it looks as if you have a double chin. Hold the chin back for approximately three seconds and move it back to its original position. For the absolute best results, you should repeat this exercise up to 10 times at a time.
  2. Tongue Up – Lift your tongue to the point where its tip is touching the roof of the mouth. Then, very slowly, open the mouth. Follow up by closing the mouth. You may repeat this TMJ exercise up to 10 times.
  3. Relaxed Jaw – To perform this exercise, place the tongue up on the top of the mouth and immediately behind the upper-level front teeth. Slowly allow your teeth to move away from each other, ensuring that the jaw is completely relaxed.
  4. Goldfish -Place your finger in the front of the ear near the TMJ pain and the tongue on the roof of the mouth. Put your opposite middle finger on the chin. Lower the jaw halfway and then close the mouth. You may feel a bit of resistance. You may do these six times each, up to six times a day until you experience symptom relief.
  5. Resisted Opening -Put the thumb directly underneath your chin. Open the mouth ever so slowly and push lightly against the chin. You should hold this positioning for up to six second at a time. Then, shut the mouth very slowly.

If you would like to start a TMJ pain relief exercise regimen that will help quickly alleviate your symptoms, contact us here at Back to Motion Physical Therapy today by calling: 303-832-5577