Straight Teeth in Less Time

TMJ Causing You Pain? Three Exercises to Relieve the Discomfort

19 July 2016

Lois Murray

TMJ, or temporomandibular joint disorder, can cause extreme discomfort and pain. If you have been diagnosed with the disorder, you should follow the treatment plan that was designed for you. In addition to that treatment, there are some steps you can take at home to reduce the discomfort and increase the mobility of your jaw. Here are three simple exercises you can do that will help alleviate the symptoms associated with TMJ.

Move Your Jaw

One of the problems with TMJ is that it can make it difficult for you to open your mouth. As the muscles in your jaw tighten, it becomes more difficult for you to open your mouth properly. The following exercise will help you loosen your jaw muscles, which will make it easier for you to open your mouth wider.

1. Make a fist with your hand.

2. Press it up against the bottom of your chin.

3. Open your mouth slightly and press up with your fist.

4. Slowly open your mouth and count to ten.

5. Repeat the exercise at least three times.

Relax the Clench

If you clench your jaw, you could worsen the symptoms of TMJ. The following exercise will help you learn to relax your temporomandibular joint.

1. Place your tongue on the roof of your mouth like you would if you were going to make a clicking sound.

2. Hold the position.

3. With your tongue on the roof of your mouth, press your lips together.

4. Keep your teeth slightly apart while breathing through your nose.

5. Repeat this exercise for about 5 minutes, at least twice a day.

Stretch Your Head and Neck

If TMJ is causing you to experience pain in your head and neck, don't ignore the pain. The tension being created in those areas could make the condition worse. Instead, use the following exercise as a way to stretch the muscles in your head and neck.

1. Stand up straight with your feet shoulder-width apart.

2. Place your right hand over the left side of your head.

3. Place your left hand behind your back.

4. Use your right hand to gently tilt your head towards the right side of your body.

5. Hold this position for about 15 seconds.

6. Repeat the exercise with the other side of your body.

7. Repeat the exercise several times a day.

You don't have to suffer through the discomfort and pain associated with TMJ. Add these simple exercises to your daily routine to help alleviate the discomfort you're experiencing. Be sure to follow the treatment plan provided by your dentist. If you are currently looking for a dentist, visit sites like http://www.hpfamilydental.com/ to find a dentistry office and make an appointment. 

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