The temporomandibular joint (TMJ) is located on either side of your face. It connects your lower jaw to your skull, allowing you to perform everyday movements necessary for your quality of life, like chewing and speaking. Unfortunately, something as simple as opening and closing the mouth isn’t easy for everyone. If you have TMD pain, it can be difficult biting into a sandwich or even yawning. You don’t have to limit your jaw movements to avoid discomfort. Here are 5 jaw exercises recommended by the American Academy of Family Physicians to stop your pain.
1. Relax Your Jaw
Stress can cause you to clench your teeth, which can worsen your TMD symptoms. Relaxing the muscles can help prevent grinding and clenching to reduce facial pain and inflammation of the joint. Place your tongue gently on the top of your mouth, just behind your upper front teeth. Relax your jaw muscles to allow your upper and lower teeth to come apart. Repeat this often throughout the day to prevent muscle tension.
2. Pretend You’re a Goldfish
Yes, pretending you are a goldfish can relieve TMD pain. Your dentist in Boston recommends placing your tongue on the roof of your mouth. Use your index finger to touch the joint just in front of the ear. Place your middle finger on your chin and lower your jaw halfway before closing your mouth. You should feel a slight resistance, but not any pain. Repeat this exercise several times during the day to strengthen your jaw.
3. Tuck Your Chin
Stand up straight with your shoulders back and chest up. If you have difficulty, stand against a wall. Tuck your chin to your chest to create the dreaded “double chin.” Hold that position for 3 seconds before repeating it about 10 times.
4. Move Your Jaw Forward
When brushing your teeth, take a few minutes to exercise your jaw. Move your lower teeth forward, so you can place them in front of your upper teeth and maintain the position for a few seconds. You’ll increase the flexibility of the joint to make it easier to open and close your mouth fully.
5. Resist Opening Your Mouth
Put your thumb under your chin, applying gentle pressure upward. Open your mouth slowly while pushing your chin up for slight resistance. Hold the position for a few seconds before slowly closing your mouth again.
Stop Living with Jaw Pain
If home exercises aren’t enough to stop your jaw pain, it’s time to see a professional. A TMJ dentist in Boston will determine the cause of your discomfort to create a personalized treatment plan. You can eat, speak, and yawn without any concern with TMJ therapy.
About Dr. Dean Levy
Dr. Levy earned his dental degree from the Boston University School of Dentistry, and regularly furthers his training in advanced specialties, like TMJ therapy. He is a member of various professional organizations, including the American Dental Association and the Massachusetts Dental Society. If you are ready to stop living with the challenges of a TMJ disorder, contact our office today to schedule your consultation.