Exercises | TMJ
Controlling Temporomandibular Joint translation: “Tongue Cluck”
Push the front of your tongue up flat against the palate. While holding the tongue flat against the palate, practice opening and closing the jaw. With less than 2 pounds of force, gently approximate the teeth. DO NOT clench tightly. This is used to lightly engage the muscles so they can relax appropriately. Hold for 6 seconds. This targets a stretch in the jaw and facial muscles.
Duration: perform 6 sets, 6 times throughout the day.
Helps relieve pain in the jaw and face
Lateral Deviation Isometric
Push your jaw as if you were trying to deviate lower jaw to one side. Lightly meet that force with your hand to resist the full deviation. Do not actually allow the movement from the jaw, simply push lightly into your hand. Follow the left side with the right side. This targets a stretch in the jaw and facial muscles.
Duration: perform 6 sets, 6 times throughout the day.
Helps relieve pain in the jaw and face
Opening Isometrics
While trying with the jaw to open your mouth, use your hand to meet that force to resist opening. You should be using about 2 pounds of force to push as if trying to open, but do not actually allow the mouth to open.
Duration: perform 6 sets, 6 times throughout the day.
Helps relieve pain in the jaw and face
*Those who perform these exercises do so at their own risk. If you begin to feel any pain, stop immediately. Seek professional advice if pain persists*