TMJ (Temporomandibular joint) disorder is any of a number of problems with the joints that connect the upper jaw to the lower jaw. TMJ disorders can be very painful, and complete cures for these conditions are not common. However, a number of muscle-relaxing exercises can help relieve pain associated with a TMJ disorder.
The Soft Palate Exercise
Sitting up straight, close your teeth (but don't clench) and place the tip of your tongue against the roof of your mouth. Slide your tongue backwards until you you feel a soft area (the soft palate) at the back of the roof of your mouth. Hold the tongue there and slowly open the mouth until the tongue naturally pulls away from the soft palate. This exercise can be very hard on sore TMJs, so do this only a few times per day at first and work up to more later. With some practice ant a little time, however, this exercise can work wonders at relieving TMJ pain.
Jaw Deviation Exercise
Jaw deviation can be associated with a TMJ disorder and can cause an imbalance in the strength of the two TMJs. Jaw deviation occurs when the muscles in one joint are stronger than the other, causing the mouth to open at an odd angle. This exercise is relatively simple and can help correct this condition by strengthening the weak joint.
Looking into a mirror, slowly open and close your mouth in your natural manner to determine at which angle your mouth opens. If it is hard to tell to which side your jaw opens,. Hold something straight, such as a ruler, vertically in front of the middle of your chin. when you open your mouth. This straight guide should help you determine which side your mouth opens to.
Open your mouth slowly, trying to do so while keeping the chin centered, correcting the imbalance and not allowing your mouth to open at an angle. Do 10 of these three times, making for three separate sets of 10 repetitions. This may be hard at first and cause strain to the weak muscles in one side of the jaw, but it will help to strengthen this weak side and correct the imbalance.
Muscle Stretching Exercise
If you do not have a deviated jaw, this simple exercise can stretch and work muscles so as to reduce pain and lessen the possibility of developing a deviated jaw.
Open the mouth normally and slowly as wide as you can while still maintaining some level of comfort, then slowly close it. Next, open the mouth slowly to the left in the same manner, closing slowly afterward. Finally, do the same thing to the right side of the mouth. This can be done multiple times per day in virtually any setting, will keep TMJ muscles strong, and can help relieve pain and pressure associated with TMJ pain.
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