Helpful Exercises To Alleviate The Pain Induced By Temporomandibular Joint Disorder

Temporomandibular joint (TMJ) disorder is becoming more and more common nowadays. Although this kind of disorder can be caused by accidents on the jaws or arthritic problems, majority of the issues related to TMJ are caused by a combination of muscle tension and anatomic problems with the joints of the jaws as well as a variety of factors such as muscle pain and tightness, hypermobility, internal joint derangement and ankylosis, and dental issues like teeth grinding and clenching. Psychological factors like stress and tension are also said to cause TMJ.



Inevitably, TMJ causes pain and discomforts to its sufferers, especially if it is not properly attended to. This condition could induce headaches, ear pain, and could also lead to the locking of jaws. While there are various forms of treatments that TMJ sufferers could try, some of these approaches don't come cheap, not to mention that not all of them are effective and could only provide symptomatic relief to patients. Fortunately for TMJ sufferers, they don't have to endure the pain and discomforts of TMJ as well as the expensive medical treatments associated to it because there are TMJ exercises that they could try.



TMJ exercises are often applied in order to reinforce the muscles and tendons in your jaws and face, which in turn could reduce the tension that causes TMJ pain. Basically, the first exercises for TMJ that you would want to do is to put your tongue on the roof of your mouth, while your mouth is wide open. Slowly breathe in and out while maintaining this position. Repeat this process at least 10 times.



You have to understand that TMJ could disrupt the alignment of your jaws, which means it is likely that whenever you open your jaws, one of them would shift slightly to one side, making it difficult to open your mouth while talking and chewing. To address this misalignment, while standing in front of the mirror open and close your mouth for about ten times while taking a breather in between. Do three sets of this exercises for TMJ five times on a daily basis. You could also try pressing your fist to your misaligned jaw for several seconds and repeat it three times.



As a follow up to the aforesaid exercises for TMJ, while in a seated position, try to open your mouth as wide as you can. Using your fist, push your chin to open your mouth further and maintain this position for 20 seconds. You may experience a little pain doing this exercise, but this an effective massage for your jaws. Next, open your mouth again and with the help of your fingers move your jaw from left to right and hold this position for 20 seconds. The pull coming from the exercise will aid in returning your jaws in their right locations.



Besides the aforesaid jaw stretches, some TMJ exercises are also made to address postural issues that are also identified as major factors that cause or complicate TMJ dysfunctions. It is worth mentioning that an awkward position, may it be standing, sitting, or sleeping, could intensify your condition. Before attempting to try any of the exercises outlined in this article, it would be wise to speak first with your doctor so that you can have the right guidelines when it comes to doing these exercises.