The temporomandibular joints are the two joints located on either side of the jaw that connect it to the skull. They essentially work like sliding hinges, allowing the jaw to move properly. If you develop TMD (temporomandibular joint disorder) then this will cause pain in the muscles and jaw joints. This can be incredibly painful and may make it hard to eat, sleep, speak, and more. Though it’s important to see your dentist if you are having TMJ issues, read on to learn about seven jaw exercises that can help relieve discomfort until then.
#1: The Relaxed Jaw Exercise
Start by resting your tongue gently behind your upper teeth on the top of your mouth. Then, let your teeth come apart while you relax your jaw muscles.
#2: “Goldfish” Exercise (Partial Opening)
First, place your tongue on the roof of your mouth. Put one finger on your chin and another on your TMJ at the same time. Next, drop your jaw halfway, and then close your mouth. Repeat these steps six times to complete a set.
#3: “Goldfish” Exercise (Full Opening)
Keep your tongue on the roof of your mouth roof and your fingers on your chin and TMJ. Drop your lower jaw entirely before closing your mouth. Do this exercise six times daily to complete a set.
#4: Chin Tucks
Pull your chin straight back. You should also have your shoulders back and your chest angled up. This motion will make it seem like you have a “double chin.” Hold that position for three seconds. Repeat this exercise 10 times to experience a pain-relieving effect.
#5: Resisted Opening
Start by placing your thumb under your chin. Then, slowly open your mouth while pushing gently against your chin to create resistance. Hold this position for three to six seconds. Then, slowly close your mouth.
#6: Resisted Closing
Start by squeezing your chin with the index finger and thumb of one hand. As you gently place pressure on your chin, close your mouth. Doing this will help strengthen your chewing muscles.
#7: Side-to-Side Jaw Movement
Place a ¼-inch object between your front teeth. As you do this, move your jaw side to side slowly. Increase the thickness of the object between your teeth as the exercise becomes easier.
About the Practice
Warwick Dentistry is a practice located in Pittsburgh that offers patients in the surrounding communities the care they need to keep their beams healthy and strong. If you are suffering from TMD issues, they offer custom splints to help stop teeth grinding and relieve jaw pain. They can also give you tips on jaw exercises that you can practice outside of the office to help with discomfort. Call Warwick Dentistry at (412) 391-1130 or visit their website for more information on TMD treatment or to make an appointment.