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TMJ Exercises for Slipped Disc

TMJ is an acronym that stands for the temporomandibular joints located in the jaw. These joints, one located on each side of the face, are just in front of the ears and are the pivotal point by which the jaw extends and contracts in its range of motion. The TMJ also contains a disc that prevents the lower jawbone and skull from rubbing against each other. This disc is called the articular disc.

  1. Exercise One

    • The first exercise requires that you sit in a high-backed chair, preferably with a head rest. Using one hand, place your index finger on one side of your jaw and your thumb on the other side of your jaw, allowing the space between the two fingers to press against your lower jaw and keeping your mouth lightly closed. In this position, your head should not be able to move forward or backward. Use your chin to press your head backward and slightly open your mouth, causing your bottom row of teeth to slightly move backward in comparison to the top row. Relax your jaw and head, allowing your bottom teeth to move forward. Repeat this five times for several times a day.

    Exercise Two

    • Exercise two is similar in structure to exercise one, except instead of pushing the lower teeth backward, you extend your lower jaw forward slightly, holding for a few seconds. Then relax your hand a little and further extend your lower jaw until your bottom teeth are protruding almost completely. Hold this position for a few seconds and then repeat by pushing your jaw back gently to the beginning position.

    Exercise Three

    • For the third exercise, the teeth should be lightly pressed together and the tongue at the top of the mouth, just behind the top row of teeth. Slide the tongue against the roof of the mouth slowly, keeping the teeth closed, until your tongue touches the soft palate of the roof of your mouth. Slowly begin opening the mouth, keeping the tongue against the soft palate. Stop when you feel the tongue being pulled away from the soft palate. Repeat this exercise only once or twice to start.

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