If you’re suffering from TMJ (temporomandibular joint) pain, you know how frustrating it can be. That tightness, aching, and discomfort in your jaw can make eating, talking, and even smiling a struggle. But our Lombard dentist has good news – you can reduce TMJ-related jaw pain with stretches and exercises that help ease tension, improve jaw mobility, and bring relief.
Temporomandibular Joint Disorder (TMD) can make your life a pain, but managing it can be easier than you think. Discuss your options with Dr. Julie Glud at Dental Care of Lombard to get the relief you deserve. Ready to get started? Schedule a dental appointment at our Lombard, IL, dental clinic by calling (630) 629-5700 now.
In today’s blog, our Lombard dentist reveals eight simple TMJ exercises you can do right at home to start feeling better today.
1. Jaw Relaxation Exercise
Sometimes TMJ pain comes from clenching or overusing your jaw muscles. This exercise teaches you to relax and give your jaw a break.
How to Do It
- Sit in a comfortable position with your shoulders relaxed.
- Let your mouth fall open naturally, allowing your lower jaw to drop. Avoid forcing it open too wide – just enough to feel relaxed.
- Hold this position for five to 10 seconds, breathing slowly and deeply.
- Close your mouth gently and repeat this exercise five to 10 times.
By practicing jaw relaxation regularly, you can reduce tension in the muscles around your jaw, preventing pain from building up during the day.
2. Chin Tucks
Our Lombard dentist recommends chin tucks to strengthen your neck muscles, which are closely connected to your jaw. This exercise helps align your head, neck, and jaw properly, reducing strain on your TMJ.
How to Do It
- Sit or stand up straight with your shoulders back.
- Look straight ahead and place your finger on your chin.
- Using your finger for assistance, gently tuck your chin toward your neck, as if trying to make a double chin.
- Hold this position for five seconds, then release.
- Repeat this exercise five to 10 times.
Chin tucks encourage good posture, which can reduce pressure on your jaw joint and make a big difference in your overall comfort.
3. Resisted Mouth Opening
Strengthening your jaw muscles can reduce pain over time, and this exercise does just that. By adding gentle resistance, you can help your jaw become stronger and more stable.
How to Do It
- Place your thumb under your chin.
- Slowly open your mouth while applying gentle pressure with your thumb, resisting the movement slightly.
- Hold your mouth open for three to six seconds, then slowly close it.
- Repeat this five to 10 times.
Our Lombard dentist recommends this exercise to help improve the strength and function of your jaw muscles, allowing you to use them without pain or tightness.
4. Resisted Mouth Closing
Like the resisted mouth opening, this exercise strengthens your jaw muscles and reduces strain.
How to Do It
- Open your mouth comfortably wide.
- Place your thumb under your chin and your index finger just below your lower lip.
- Try to close your mouth slowly while resisting the movement with your thumb and finger.
- Hold for three to six seconds, then release.
- Repeat this exercise five to 10 times.
According to our Lombard dentist, doing both the resisted mouth opening and closing exercises helps strengthen different muscle groups, giving you more control and less pain.
5. Side-to-Side Jaw Movements
This exercise improves the flexibility of your jaw and helps stretch the muscles around the TMJ. It’s especially useful if you feel stiffness or tightness in your jaw.
How to Do It
- Place a thin object, like a tongue depressor or pencil, between your teeth (horizontally).
- Gently move your jaw from side to side, keeping the object between your teeth.
- Move as far as you can without pain, then return to the center.
- Repeat this movement five to 10 times on each side.
Side-to-side movements help increase your jaw’s range of motion, which can reduce stiffness and ease pain.
6. Tongue-Up Exercise
This exercise strengthens the muscles involved in proper jaw movement and encourages you to use your jaw more evenly. It’s great for reducing tension in your TMJ.
How to Do It
- Sit up straight and relax your shoulders.
- Place the tip of your tongue on the top of your mouth, just behind your front teeth.
- Keeping your tongue flexed upward, slowly open and close your mouth.
- Open your mouth as big as you can without discomfort, then close it slowly.
- Repeat this exercise 10 times.
Our Lombard dentist recommends the tongue-up exercise to help coordinate your jaw muscles and encourage proper movement, making everyday activities like eating and speaking more comfortable.
7. Jaw Joint Stretch
This stretch targets the muscles and ligaments around your TMJ, helping relieve tightness and improve flexibility.
How to Do It
- Use two fingers to gently press down on your lower front teeth.
- Slowly and carefully open your mouth as wide as possible while pressing down.
- Hold the stretch for five to 10 seconds, then carefully close your mouth.
- Repeat 5 times.
This stretch helps release tension in your jaw joint and surrounding muscles, giving you more mobility and less discomfort.
8. Neck Stretches
According to our Lombard dentist, tightness in your neck can contribute to TMJ pain. So, stretching your neck muscles can relieve some of the strain on your jaw.
How to Do It
- Sit or stand with optimal posture.
- Slowly lean your head to one side, trying to bring your ear toward your shoulder. You should feel a gentle stretch on the opposite side of your neck.
- Hold the stretch for 10 to 15 seconds, then switch to the other side.
- Repeat this stretch 3 times on each side.
Neck stretches help reduce tension in the muscles connected to your TMJ, improving overall comfort in your jaw and head.
Helpful Tips for TMJ Stretches and Exercises
Our Lombard dentist recommends these tips to get the most out of TMJ exercises:
Go Slow
Don’t rush through these exercises. Moving slowly and gently helps you avoid pain or injury.
Listen to Your Body
If any exercise causes significant pain, stop and give your jaw a rest. If the pain persists, call our Lombard dentist.
Be Consistent
To see the best results, do these stretches and exercises daily. Over time, you’ll likely notice less jaw tension and fewer symptoms.
Explore TMJ Relief With a Lombard Dentist
If you’re one of the estimated 10 million Americans dealing with TMJ pain, then it’s time to take action. The stretches and exercises referenced in this post can help reduce pain and stiffness. But, if consistent action doesn’t offer relief, then it’s time to contact a Lombard dentist.
Relief is just a call or click away! Contact Dental Care of Lombard online, or call Dr. Julie Glud in Lombard, IL, at (630) 629-5700 to schedule an appointment today.
