The TMJ is a hinge and gliding joint and is the most constantly used joint in the body. If you have TMJ issues, you know the symptoms – clicking or gratings sounds, earaches, headaches, or the feeling that your jaw is going to hang up.
Interestingly, there is much we can do to alleviate the symptoms. For example, maintaining good posture, wearing a mouth guard or splint, doing jaw exercises. And I know a magic physical therapist in Playa del Carmen who uses massage and manipulation with great success!
Here are a few simple exercises that you might try.
Mandibular Stabilization Exercise This exercise similarly tries to align the jawbone and improve its range of motion over time.
Step 1: Start with the jaw in a neutral, relaxed position.
Step 2: Hold your thumb to the base of the jaw, just below the chin, and apply gentle pressure as you open your mouth.
Step 3: Repeat the motion.
Try this exercise at least five times, five times daily.
Goldfish Exercise This exercise helps you align the jawbone while you chew.
Step 1: Press your tongue to the roof of your mouth.
Step 2: Now place one index finger onto the left TMJ and another index finger on your chin.
Step 3: Drop your chin, applying light pressure with each finger and keeping the tongue to the roof of the mouth. Repeat this exercise for the right TMJ.
Try this exercise a total of six times, six times daily.
Cervical Retraction Chin Tucks The goal of this exercise is to strengthen the cervical muscles and improve the alignment of the head and spine.
Step 1: Start from a standing position with your shoulders back and chest lifted up.
Step 2: Bring your head straight back, tucking in your chin as you do so.
Step 3: Keep your head straight throughout this motion.
Hold this motion for three seconds at a time and repeat up to 10 times.
Tongue Up Exercise This easy exercise targets the jaw muscles and also helps improve their range of motion.
Step 1: From a seating or standing position, gently touch your tongue to the roof of your mouth.
Step 2: Now, without letting your tongue drop, extend your jaw as far down as you can.
Step 3: Still without moving your tongue, close your jaw and then open it again.
Repeat this chewing motion at least 10 times, three times a day.
I bet you feel better already!
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