TMJ exercises help to relax the muscles in your jaw when it becomes stiff. The stiffness happens when the muscles around the jaw become tense, cutting off circulation and then clamping down on the nerves. These exercises will stretch the clenched muscles allowing the blood to flow again and take pressure off of the nerves.
Before starting, try this simple exercise as a warm up to the following exercises. Open your mouth slowly until you are able to stretch your mouth as wide as you can. The existing pain may restrict you from opening your mouth to a certain degree or even at all. If you are able to proceed, then as you open your mouth move it to the left and then open your mouth again and move it to the right. This can be done at anytime and anywhere without taking away form your busy schedule.
Proven Exercises To Try At Home…
1.Place either one of your hands, in a closed fist position, under your jaw while trying to open it at the same time. Doing this will isolate and exert force on the jawbone and jaw muscles, helping them to relax. Hold the position of this exercise for less than 10 to 12 seconds each time.
2.Another effective technique you can practice is to push your tongue up against the roof of your mouth while opening your mouth as wide as possible without moving your tongue. Repeat opening and closing your mouth for 8 to10 seconds as you continue to hold your tongue in place.
3.Here is another isometric exercise that is proven to be successful. Again use a closed fist and place it against the side of your face, a little bit below the jaw hinge. Then apply steady pressure against the jaw for no less than 10 seconds. Now repeat the same steps on the other side of your jaw. Using this exercise will also help to relax the muscles in the jaw.
4.Use this tip to really stretch the muscles and bring the temporomandibular joint syndrome under control. In this exercise you want to open your mouth as wide as you can, but instead of closing your mouth, press your fist against your chin and push downward to open it even wider. You will feel a pulling sensation on your jaw muscles, but a relaxed feeling…like a massage. Hold it for thirty seconds and release…repeat four times. Use this exercise four times throughout the day.
To experience best results, TMJ exercises should be used one or more times in a day over a two week period. When practiced properly, the techniques described above will alleviate the initial pain and help to correct the alignment.