Jaw Exercises For TMJ
How can I ease jaw pain and improve the dysfunction of my jaw caused by TMJ Disorder or Bruxism? Proper jaw exercises can help!
- Massage the muscles around the joint
- Avoid hard foods
- Do face exercises to relax the jaw
- Practice good posture
- Use hot or cold packs, according to your doctor’s recommendation
Set aside 5 minutes, twice a day to do this exercise, upon wakening and before going to bed. Sit upright while doing these exercises.
- Close your mouth with teeth touching, but do not clench your teeth. Rest your tongue on the roof of your mouth, just behind your upper front teeth.
- Run the tip of your tongue backwards on the roof of your mouth, as far as it will go, keeping your teeth together.
- Hold your tongue in this position and slowly open your mouth until you feel your tongue pull away. Do not open your mouth any further. Stay in this position for 5 seconds. Then close your mouth and relax.
- Repeat this slowly and firmly for the next 5 minutes.
- Do this in front of a mirror to make sure your lower teeth move vertically downwards rather than go off to one side.
You should feel tension in the back of your neck and under your chin. However, you should not hear clicks or noise form the joint. If so, restart and adjust position until it’s click-free.
This exercise will help strengthen the ligaments around your jaw and relax the muscles that close your mouth. You should feel jaw pain relief after 2 to 3 weeks of practicing this exercise.
TJz™ Meditation Tip to Improve your Posture
Sitting up straight, hold your head over your shoulders and imagine there is a string attached to the top of your head pulling it up. Hold this position for 30 seconds.
Practice the TMJ Rest Position
Forward head posture places the left and right halves of the mandible (lower jawbone) deep into their sockets, which may be a source of jaw pain. When sitting with good posture, the jaw can relax into what is called the “TMJ rest position.” Being in this position helps decrease stress on the jaw muscles and TMJ structures.
Here is how to get into the TMJ rest position:
- Tongue is gently resting up on the roof of the mouth.
- Teeth are slightly apart.
- Lips are together.
Tongue Position Matters
Tongue position may be causing your TMJ disorders and bruxism. Proper tongue position means your tongue should be on the roof of your mouth with gentle suction. Scary facts about the effects of poor tongue position:
- Inadequate facial development.
- Imbalanced posture
- Dysfunctional muscles in the jaw area that lead to TMJ disorders.
- Mouth breathing
Healthy Jaw Rules:
- Never bite your nails
- Never bite your lip
- Avoid biting on your front teeth.
- Keep teeth apart when at rest
What is TJz Balm™?
- An organic and botanical topical night-time pain relief balm to relax the jaw. This FDA-OTC drug contains a unique formula derived from seven plants including organic lavender, ginger, and jojoba.
- Most name-brand OTC topical pain relief formulas use synthetic chemical ingredients that may be detrimental to your skin, whereas TJz Balm™ is made with 100 percent botanical ingredients that are soothing for delicate areas of the jaw, neck and behind the ears. The hands-free massaging applicator helps to relax the jaw while applying the pain relief balm.