ROM Exercises for TMJ

TMJ, or temporomandibular joint [disorder], is a condition whereby localized pain occurs in the temporomandibular joint--located at the place where your jawbone intersects with your skull. TMJ can occur for a number of reasons--where the cartilage of the joint is eroded, the bone itself is eroded, or where the surrounding muscles develop an overuse injury. While some cases of TMJ require surgery, many can be solved with nothing more than simple exercises performed daily to stretch the muscles involved.

Jawbone Retraction

• Practice jawbone retraction to stretch the muscles affected by TMJ. Sit comfortably in a chair with your head leaning back and supported. Keep your mouth closed (and your jaw relaxed and slightly open) and grip your chin lightly with one hand. Press backwards on your chin, feeling your jawbone retract slightly. You should feel a stretch on the side of your mouth as your lower jaw slides slightly backwards. Hold in this stretched position for five to ten seconds, repeating four more times. Perform this exercise at least three times a day (ideally in the morning, around noon and before bed). This will increase the range of motion (ROM) of your jawbone, alleviating some pain from TMJ.

Jawbone Extension

• Perform jawbone extensions to increase ROM in the opposite direction. Set up the same as before, sitting comfortably in a chair with your head resting against the back. Cup your chin with your hand, keeping your mouth closed and your jawbone relaxed. Exert pressure on your hand by moving (only) your jawbone forward, causing it to jut out. Maintain pressure with your hand, allowing your jawbone to move only slightly forward, if at all. Hold this pressure constant for five to ten seconds before releasing, repeating the exercise another four times. Perform jawbone extensions in the morning and again at night to further increase your ROM and eliminate the symptoms of TMJ.