Jaw Exercises for TMJ: Relieve Pain and Tension Naturally

Jaw Exercises for TMJ: Relieve Pain and Tension Naturally

Are you struggling with the pain and discomfort of temporomandibular joint disorder? The jaw exercise is the best choice for those searching for a natural treatment for TMJ pain. This is a natural way to help reduce pain and improve jaw function. This simple exercise targets the surrounding muscles of the TMJ. 

This guide will help you to understand how jaw exercise can help to reduce the symptoms of TMJ, what they are, and which exercises are most effective. Basically, jaw exercises work by strengthening the muscles. Let's explore more and know how to perform these exercises in the right way. 

Understanding TMJ Disorder

If you are suffering from the TMJ, or temporomandibular joint disorder, then it's important to know about it in detail. TMJ is a painful condition that mostly affects the joint connecting your jawbone to your skull. Some symptoms are pain in the jaw, clicking, and also limited jaw movement. 

Symptoms of TMJ

There are different types of symptoms caused by TMJ disorder, which include: 

  • Pain in the face, jaw, or neck

  • Jaw clicking or popping

  • Limited jaw movement

  • Difficulty chewing or opening your mouth wide

  • Earaches

  • Headaches

  • Toothaches

Causes of TMJ

The permanent cause of TMJ disorder is not confirmed, but several reasons are the cause of its development. Some of them are:

  • Stress and anxiety

  • Grinding or clenching your teeth

  • Trauma to the jaw

  • Arthritis

  • Jaw misalignment

Benefits of Jaw Exercises

If we talk about Jaw exercise, then there are a lot of benefits related to it. These exercises are best for reducing pain, improving jaw functions, and making it easier to chew and speak so you can move the jaw smoothly. Over time, the range of motion can be improved. 

Reducing Pain and Discomfort

Strengthening the muscles that surround the TMJ with the help of jaw exercise will reduce the pain and other problems. Doing exercise regularly not only enhances the strength of muscles but also provides you with relaxation.

Improving Jaw Function

Improving jaw function is important for people who have temporomandibular joint disorders. Simple jaw exercises will help to make muscles stronger and also increase their flexibility, which makes it easier to chew or eat something. If you really want to increase jaw function, keep exercising continuously and enjoy a comfortable life. 

Enhancing Range of Motion

If you continuously keep doing the exercise, it will help to improve the range of motion. This is necessary for those who have difficulty opening their mouth or feel stiffness in the jaw. These exercises will help the muscle to become more flexible and reduce the pain and hardness of the muscle. 

Best Jaw Exercises

There are several effective jaw exercises that can help to relieve pain and improve jaw function. These exercises can be divided into warm-up exercises, gentle jaw stretches, and strengthening exercises.

Tongue Up Exercise for TMJ Relief

There is another amazing technique that is most effective and helps to relieve the TMJ symptoms, and this is called tongue-up exercise. This process is done by simply pressing your tongue against the palate behind your teeth. By this process, you can enhance the jaw alignment of your head, neck, and shoulders. 

How to Perform the Tongue Up Exercise?

  1. Sit upright: Manage the upright posture for surety of better alignment of your head, neck, and shoulders. 

  2. Relax your jaw: Make sure your jaw is relaxed and not clenched.

  3. Place your tongue: You have to place your tongue against the roof of your mouth, just behind the front teeth. 

  4. Maintain pressure: Apply gentle pressure with your tongue.

  5. Hold the position: Hold this position for 15 to 20 seconds.

  6. Repeat: Repeat the exercise several times throughout the day.

Benefits

  • Improves jaw alignment: Tongue up experience is an amazing technique that helps correct the jaw's misalignment.  

  • Reduces muscle tension: When you press your tongue against the roof of your mouth, you can help to relax the muscles in your jaw and relieve stress. 

  • Alleviates pain: Regular practice of tongue up exercise can help alleviate pain associated with TMJ.

Side-to-Side Jaw Exercise for TMJ Relief

Side to side jaw exercise is also an effective idea that helps to improve jaw mobility and reduce TMJ symptoms. This is done by gently moving your jaw from side to side. If you can do it regularly, this exercise helps to improve your flexibility, reduce stiffness, and improve oral health.

How to Perform the Side-to-Side Jaw Exercise?

  1. Sit upright: Maintain an upright posture to ensure proper alignment of your head, neck, and shoulders.

  2. Relax your jaw: Make sure your jaw is relaxed and not clenched.

  3. Open your mouth slightly: Open your mouth slightly, about the width of one finger.

  4. Move your jaw: Gently move your jaw from side to side as if you're chewing.

  5. Avoid excessive force: Do not apply excessive force or strain on your jaw.

  6. Repeat: Repeat the exercise 10-15 times on each side.

Benefits

  • Improves jaw mobility: This exercise helps increase your jaw's range of motion, making it easier to open and close your mouth.

  • Reduces stiffness: It can help to reduce stiffness and discomfort in the TMJ joint.

  • Alleviates pain: Regular practice of this exercise can help to relieve pain associated with TMJ.

Warm-up Exercises

Always remember, its important to warm up your muscles before starting the jaw muscle exercise. This is done by gently moving your jaw from side to side and up and down. This is done when you can open and close your mouth slowly. 

Gentle Jaw Stretches: 

When you complete the warm up, you can start doing jaw exercises. These exercises help to enhance flexibility and reduce stiffness. Some examples of the gentle jaw include:

  • Chin tuck: Gently tuck your chin towards your chest.

  • Mouth opening: Open your mouth as wide as you comfortably can.

  • Side-to-side movement: Move your jaw from side to side.

Strengthening Exercises: 

It's important to do strengthening exercises. Your jaw function improves quickly and reduces pain. Some of the strengthening exercises are:

  • Resistance band exercises: Use a resistance band to provide resistance as you open and close your mouth.

  • Chewing gum: Chewing gum can help to strengthen the muscles in your jaw.

  • Bite down on a soft object: Bite down on a soft object, such as a softball or a chew toy.

Conclusion

If you really want to get rid of pain caused by the temporomandibular joint disorder and improve your oral health. To do this, you have to learn about natural exercises in your daily routine. Some of the best exercises are Tongue, Side to Side, and warm up before starting exercises. They can help you reduce pain, improve jaw function, and increase the quality of your oral health. But do not forget to visit your dentist for a better experience and to improve the damages caused by TMJ.

 

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