If you experience TMD pain, a qualified dentist can be one of the best people to help you. Professional therapies such as a custom oral orthotic or BOTOX injections can provide powerful symptom relief. But is there anything you can do in the meantime to reduce your pain? Yes! Many people have found jaw exercises to be beneficial. Here are nine movements that you might try:
Relaxed Jaw Exercise
Rest your tongue on the roof of your mouth behind your front teeth. Proceed to separate your teeth while consciously relaxing your jaw muscles.
Goldfish Exercise – Partial
Place your tongue on the roof of your mouth and position one finger in front of your ear (where your jaw joint is located). Then, place another finger on your chin. Open your mouth halfway, then close it. You should observe some resistance but not experience actual pain. Six repetitions equate to one set. Aim to complete six sets throughout the day.
Goldfish Exercise – Full
This exercise is similar to the previous one. However, instead of opening your mouth halfway, open it fully.
Chin Tuck
With your shoulders back and your chest elevated, retract your head to form a double chin. Maintain the position for three seconds, relax, and repeat up to 10 times per set.
Resisted Mouth Opening
Place your thumb under your chin and use it to apply mild resistance as you gradually open your mouth. Hold your mouth open for a few moments, then slowly close it.
Resisted Mouth Closing
Open your mouth and use your thumb and index finger to gently press against your chin. Apply resistance with your fingers while closing 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
Find an object approximately 0.25 inches thick, such as stacked tongue depressors. Position the object between your teeth, then carefully move your jaw from side to side. As your jaw strengthens, you will be able to use thicker objects.
Forward Jaw Movement
Stacked tongue depressors can also be used for this exercise. Place them between your teeth and move your jaw forward so that your lower teeth align in front of your upper teeth. As the exercise becomes easier, increase the number of tongue depressors to expand the distance between your teeth.
Consistency with these exercises may lead to noticeable improvements within 2 to 3 weeks. They require only a few minutes each day and can greatly enhance your efforts to achieve a healthy, strong, and pain-free jaw.
Meet the Practice
At Exceptional Dentistry in Silver Spring, MD, our team of three highly skilled dentists is proud to provide top-quality TMJ therapy for our community. Our professional therapies include custom occlusal splints, BOTOX injections, and other personalized approaches that are designed to provide long-term pain relief. To learn more about us and how we may be able to help you manage your TMD symptoms, contact our office at 301-460-3331.