Exercises for TMJ Disorder

Having good posture is essential for avoiding a temporomandibular joint (TMJ) disorder. This disorder can affect the joints on both sides of your skull, otherwise known as the jaw. The temporomandibular joints allow us to talk, yawn, swallow, sneeze and chew. When they malfunction, it can be very painful. You can, however, perform a variety of exercises to correct the disorder. Exercises need to be done diligently, gently and daily in order to achieve the best results.

Chin Tucks

• Improve your posture through chin tucks. While sitting in a firm chair, sit up straight. Move your head back while leading with your chin. Do this maneuver fifteen times. Relax. Do two more sets of fifteen. It is recommended you perform this exercise in front of a mirror. You can also do this exercise while standing up.

  Do an assisted chin tuck. Sit in a firm chair with your back straight. Place the web between your forefinger and thumb onto the front of your lower jaw. Your teeth will be slightly apart. Press your lower jaw gently with your hand's web until your chin moves backwards. Your lower teeth will move backwards in relation to your upper teeth if you are doing this TMJ exercise correctly. Make certain you do not open your mouth any farther. At this point, gently push your jaw forward against your hand. Hold for five seconds. Relax your hand and push your lower jaw gently forwards so your lower teeth protrude. Hold for two seconds. Repeat this exercise three times.

Shoulder Retraction

• Exercise your shoulder blades. Do a scapula retraction. You will need an elastic band or Theraband for this TMJ exercise. Tie the band around a stable object such as a door hinge. Make certain the band is at chest height. Grasp each end of the band with your hands. Pull your arms away from the door. Your elbows need to be flexed to 90 degrees. Hold for five seconds. Gently and slowly return your arms to their original position. Be certain to control the band's resistance. Do 15 pulls. Relax and repeat for three sets of 15.

Tissue Stretching

• Do a tissue stretch. Gently close your teeth against each other. Rest the tip of your tongue against the top of your mouth. Be certain your tongue is just behind your front teeth. Run the tip of your tongue backwards along the roof of your mouth until you reach the soft tissue (back of your mouth). Make sure your teeth are closed. You will feel the stretching of your muscles. While keeping your tongue against your soft palate, slowly open your mouth. Stop this movement when you feel your tongue being pulled away from your soft palate. At this point, hold for five seconds. Relax. Repeat this exercise two times. Be sure to stop this exercise immediately if your jaw pops, is painful or clicks.