Muscle Exercises for TMJ

There are two main types of pain that result from temporomandibular joint disorder (TMJ), both of which can be alleviated with various exercises. One is caused by stiffness and tightness in the side of the jaw that is unused, while the other is caused by an improper opening of the mouth which is a result of one side of the jaw being overused.

Pain from Stiffness

• Stretching the muscles on the side of the jaw that has become tight can help to loosen the area and decrease pain. This exercise is done by slowly opening the mouth as wide as comfortably possible and then closing the mouth slowly. The next step is to open the mouth slowly angling the bottom of the mouth to the right and closing gently to the normal position. Then this step is repeated but angled to the left. These stretching exercises should be repeated until the jaw muscles feel looser. The stretches can also be extended with the use of your hand to stretch just a bit further as long as it is not painful.

Pain from Shifting

• TMJ often causes the jaw to shift to the side that is overused, which can be painful. An exercise to realign the jaw can help manage the pain. This exercise must be done in front of a mirror to ensure proper alignment. First, open and close your mouth a few times to see just how much your jaw is shifting to one side then consciously shift the jaw to a normal position, using a slight press from your hand if needed. Open and close the mouth so it is lined up straight ten times. Repeat the set twice more. If it is difficult to see the proper shift, you can put a mark or sticker in the center of your chin and another in the center of your upper lip.

Best Results

• Exercises should be completed four to six days each week and decreased if you experience any pain. Feeling the stretch is good, but feeling any sharp pains or pains that arise during exercise and remain several hours afterward are signs to stop or decrease exercise.

  To get the best results from these two exercises, over-the-counter anti-inflammatory medicines can be taken and a hot compress can be put on the jaw muscles before and during exercise. It is also important to feel relaxed before, during and after exercise because stress can often make TMJ pain worse.