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Temporomandibular Joint Exercises To Relieve Your Pain



In some cases, TMD go away on their own. If your symptoms persists, TMJ exercises may help you to reduce pain. Please don’t to exercises while you are in acute phase. When you start to exercise, please start slowly. You may feel some pain, but it should be tolerable. By the time, you are going to feel better. If your pain is getting worse, please contact to your dentist.

  1. Relaxed jaw exercise: Rest your tongue gently on the top of your mouth behind your upper front teeth. Allow your teeth to come apart while relaxing your jaw muscles.

  2. Gold fish exercises (partial opening): Place your tongue on the roof of your mouth and one finger in front of your ear where your TMJ is located. Put your middle or pointer finger on your chin. Drop your lower jaw halfway and then close. There should be mild resistance but not pain. You should do one set six times daily.

  3. Gold fish exercises (full opening):Keeping your tongue on the roof of your mouth, place one finger on your TMJ and another finger on your chin. Drop your lower jaw completely and back. For a variation of this exercise, place one finger on each TMJ as you completely drop your lower jaw and back. You should complete one set six times daily.

  4. Chin tucks: With your shoulders back and chest up, pull your chin straight back, creating a “double chin.” Hold for three seconds and repeat 10 times.

  5. Resisted opening of the mouth:Place your thumb under your chin. Open your mouth slowly, pushing gently against your chin for resistance. Hold for three to six seconds, and then close your mouth slowly.

  6. Resisted closing of the mouth: Squeeze your chin with your index and thumb with one hand. Close your mouth as you place gently pressure on your chin. This will help strengthen your muscles that help you chew.

  7. Tongue up:With your tongue touching the roof of your mouth, slowly open and close your mouth.

  8. Side to Side jaw movements: Put a 1⁄4 inch object, such as stacked tongue depressors, between your front teeth, and slowly move your jaw from side to side. As the exercise becomes easier, increase the thickness of the object between your teeth by stacking them one on top of each other.

  9. Forward jaw movement: Put a 1⁄4 inch object between your front teeth. Move your bottom jaw forward so your bottom teeth are in front of your top teeth. As the exercise becomes easier, increase the thickness of the object between your teeth.



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