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Yoga Exercises for TMJ

Temporomandibular joint disorder, commonly referred to as TMJ, is a disorder that causes discomfort in the area of the face in which your lower jawbone meets your skull. This is the joint you use when chewing and talking. TMJ disorders can be the result of several conditions, such as arthritis or jaw injury. One option for easing TMJ is practicing certain yoga exercises that release pressure in the jaw area.

  1. Warrior II Pose

    • Yoga's Warrior II pose can be helpful in relieving TMJ symptoms. This pose incorporates deep breathing that is helpful in relieving tension in the shoulder and neck area. This exercise starts the process of alleviating stress from the head and face area by opening up the chest. Begin by standing while keeping legs far apart. Turn your right foot outward and bend your right knee so it makes a 90-degree angle. Bring your arms straight out and direct your head so you are looking at the fingers on your right hand. Stay in this pose for one minute while breathing deeply. Finish by exhaling as you bring your arms down and straighten your right leg. Repeat on your left side.

    Bridge Pose

    • The bridge pose is a helpful yoga exercise for TMJ sufferers because it lengthens and stretches jaw muscles affected by TMJ. Breathe deeply while holding the bridge pose to reap the full TMJ-relieving benefits. The move is also beneficial in lengthening and stretching the spine, shoulder and collarbone. Begin by lying on your back, with your knees bent and feet on the floor as if you were about to perform a sit-up. Place your hands on the floor next to your hips, keeping palms facing upward. Keeping your feet flat on the floor, slowly raise your hips and then clasp your hands together under your body. Breathe deeply for one minute and then lower hips.

    Camel Pose

    • This yoga exercise can help alleviate TMJ symptoms by stretching the neck, shoulders and chest. The pose also removes pressure from the upper body and facial area. Start this pose by kneeling on a soft pad or towel. Place your hands on your lower back at the top of the buttocks with your fingers pointing toward the floor. Slowly bend back until your hands touch your feet, while trying to keep thighs perpendicular to the floor. Breathe deeply for one minute while focusing on relieving stress in the upper body. End the pose by bringing hands forward onto the hips, inhaling and then lifting your body back up.

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