Maximum Protection Phase Exercises for TMJ

The temporomandibular joints, or TMJs, are the joints that connect the lower jaw to the skull, allowing for the range of motion involved in chewing, talking and otherwise opening the mouth. The joints are located on either side of the face, just in front of the ears, and can be felt when you clench your teeth together. The TMJ is a very complicated joint, and it can be very painful and uncomfortable if it gets injured.

Overuse

• The first step to preventing an injury to the TMJ is to avoid overuse or straining the joint. This includes eating extremely chewy or crunchy foods, chewing excessive amounts of gum or opening the mouth too wide when eating food or yawning. This is to make sure that each component stays in place while the joint moves within regular range of motion. It may also be helpful to develope the habit of supporting your jaw with your hand when yawning or opening your mouth wide for some other reason.

Support Exercises

• There are several exercises that can be done to remedy the pain associated with TMJ injury. To begin, sit in a chair with a high back rest, keeping your mouth closed but not tightly clenched. Using the space between your forefinger and thumb, place your forefinger and thumb on either side of your face and press your chin inward so that your head is stablized. Allow your mouth to open slightly so that your lower teeth as if they are moving backward, then allow your teeth and jaw to move back to the original position. Repeat this exercise up to five times every day.

  A second exercise is quite similar to the first, except for instead of pushing the jaw backwards, you keep the teeth slightly separated and gently push your jaw forward. Hold the position for a few seconds, then gently push the jaw back to the starting position. Make sure you use your forefinger and thumb to support the jaw when doing both exercises.

Other Exercises

• Another exercise strengthens the range of motion of the TMJ, but should be done very slowly and carefully. Start with the mouth lightly closed and the tip of the tongue placed just behind the front row of teeth. Then slowly slide the tip of your tongue backward along the roof of the mouth until you reach the soft palate of the mouth. Finally, slowly begin to open the mouth while keeping the tongue on the soft palate. When you begin to feel the tongue pulling away from the roof of your mouth, stop. Hold your mouth in that position for a few seconds, and then relax. Repeat this exercise maybe twice in the beginning.