10 Best TMJ Exercises and Stretches for Pain Relief

If you are looking for the best TMJ exercises for pain relief, this article will provide you with a comprehensive framework for the same. And if you are looking for a TMJ consultation, then Dr. Dhivya Dilipkumar is one of the best choices in the field. She has 15+ years of experience in the field and a very customer-centric approach. So call 9884 520 520 to book an appointment now!

TMJ disorders may be a fairly newer term to many, but for people suffering from them, it is a common nuisance that they have to deal with every day. Temporomandibular Joint (TMJ) Disorders include a wide range of conditions that affect the joints and the muscles responsible for the movement of the jaw.

The severeness can vary from mild to heavy discomfort and can affect a person’s ability to speak, eat, chew, or even breathe comfortably. Some symptoms include jaw pain, stiffness, clicking sounds while moving the jaw, or even the jaw getting stuck or locked while opening or closing your mouth.

All in all, the most basic activities like eating, speaking, and even breathing are affected, and hence finding effective solutions to these problems is very crucial. So one has to look out for the best TMJ exercises to get some relief to their problems. So some of the exercises that we will dive into will help people with TMJ disorders in strengthening their jaw muscles, increase mobility in them, reduce stiffness, and ultimately provide some relief to the jaw pain.

But these TMJ exercises for pain relief are to be taken after the right consultation with a medical expert and also ensure some lifestyle modifications like diet management, stress management, and avoiding excessive jaw movements. And one of the best TMJ consultants in India is Dr. Dhivya Dilipkumar, who has more than 15 years of experience in the field and can help you guide if you are starting your TMJ betterment journey.

These exercises have to be approached with consistency and patience to see results accumulate over time.

Benefits of TMJ exercises?

To ensure TMJ Disorder symptoms are brought down drastically, one has to incorporate tried, tested, and the best TMJ exercises in their daily routine. They are not just any physical activity but an actual non-invasive approach towards TMJ pain management. The importance of TMJ Exercises are:

1. Targeted relief: The main aim of TMJ exercises for pain relief is to target the right areas that are impacted the most. These exercises focus on the jaw, neck, and face muscles to promote strength, flexibility, and relaxation. This targeted approach helps reduce pain in the right areas and increase its overall functionality.
2. Preventive measures: These exercises are not only something that can be done after symptoms are detected or the problem gets severe, but they also act as preventive measures in case the condition grows or gets worse. Strengthening the jaw and its movements can help prevent any pain in the future or reduce the severity of TMJ disorders.
3. Overall health benefits: Apart from the impact that these exercises create on the jaw and the surrounding area, they also contribute to overall wellness. This is because it encourages relaxation, mindfulness, and reduction of stress among other benefits.
4. Can be tailored to suit your lifestyle: TMJ exercises are a great accessible solution for everyone. These can seamlessly fit into any lifestyle and can be carried out at home, workplaces, or anywhere that matters. And if you consult a healthcare professional, they can help you create a tailor-made solution that suits you and your lifestyle perfectly.

Safety Tips and Things to Keep in Mind before your start TMJ Exercises:

• First up, before you start any exercise routine, especially for pain-focused areas, it is – advisable to consult your healthcare professional and discuss the same with them. Depending on the area of diagnosis, you can go to your dentist, physiotherapist, or other TMJ specialist, you can consult in this area.
• Don’t go all out in the first go. Start slowly and steadily, get used to the routine, and then slowly increase the intensity. This will ensure there isn’t too much of an immediate pressure on your jaw at a time.
• Once you have started your exercises, just check how your jaw and your body in general respond to them. Some exercises may work for some and may not for others. If there is any sort of overexertion, pain, or discomfort, stop immediately and consult your healthcare professional. Or if you feel some minor adjustments are required in order to ensure safety and effectiveness, then do them immediately.
• And lastly, be consistent, be patient, and do not over-exert your body for immediate results. Find the right balance, and right timing, and stick to it over and over again.

Warm-up stretches for TMJ Exercises:

Warm-ups are an integral part of any exercise, and TMJ exercises are no different. Starting your routines with warm-ups will help you prepare your jaw and surrounding muscles for the upcoming exercises. Here are a few things to try.

• Relaxed Jaw Warm Up: Place the tip of your tongue gently on the roof of your mouth behind your upper front teeth. Then while relaxing your jaw muscles allow your teeth to come apart. This will help you loosen the jaw muscle and prepare it for more targeted exercises.
• Neck and shoulder rolls: Start with gentle and slow neck rolls by moving your head in a circular motion and then transition to shoulder rolls. This can help in your later exercises as tension in the neck and shoulder areas can contribute to TMJ discomfort.
• Mouth opening and closing: This is a very simple maneuver where you gently open and close your mouth in a smooth and controlled rhythm.

Once the warm-up exercises are done, we can move on to the TMJ exercises and stretches. Let’s take a look:

10 Best TMJ Exercises and Stretches for Pain Relief:

Exercise 1: Relaxed Jaw Exercise

This exercise is designed to encourage relaxation in the jaw muscles, which can be particularly beneficial for those experiencing TMJ-related tension and discomfort.

1. Begin by finding a comfortable, quiet place to sit or stand.
2. Gently rest your tongue on the roof of your mouth, just behind your front teeth. This position naturally promotes the relaxation of the jaw muscles.
3. Allow your teeth to slightly separate while keeping your lips together. This creates a relaxed position for your jaw.
4. Breathe deeply and hold this position for a few moments, focusing on the sensation of relaxation in your jaw muscles.
5. Repeat this exercise several times throughout the day, especially during moments of heightened stress or when you notice jaw tension.

Exercise 2: Goldfish Exercises (Partial and Full Opening)

The Goldfish Exercise comes in two variations, partial and full opening, designed to gently mobilize the TMJ and strengthen the muscles involved in jaw movement.

Partial Opening:

1. Place the tip of your tongue on the roof of your mouth.
2. Place one finger on your TMJ (the area in front of your ear where the jaw moves) and another finger under your chin.
3. Drop your lower jaw halfway and then close it. There should be a slight resistance but no pain.
4. Perform this exercise 6-10 times, ensuring smooth and controlled movements.

Full Opening:

1. Similar to the partial opening, but this time, open your mouth as wide as you can without causing pain.
2. Use your fingers to monitor the movement and ensure it’s straight up and down.
3. Repeat the full opening exercise 6-10 times, maintaining a gentle approach to avoid overextension.

Exercise 3: Chin Tucks

Chin tucks can help improve posture and relieve pressure on the TMJ by strengthening the muscles of the neck and jaw.

1. Sit or stand with your spine in a neutral position.
2. Gently pull your chin straight back, creating a “double chin” effect. This movement should not be painful or overly forceful.
3. Hold this position for 3-5 seconds, then relax and return to the starting position.
4. Repeat this exercise 10 times, focusing on the sensation of stretching and strengthening in the neck and jaw area.

Exercise 4: Resisted Mouth Opening and Closing

This exercise aims to strengthen the muscles involved in opening and closing the jaw, offering improved control and stability to the TMJ.

Resisted Opening:

1. Place your thumb or two fingers under your chin.
2. Gently open your mouth, pushing gently against your chin for resistance.
3. Hold your mouth open for 3-5 seconds, then slowly close your mouth while maintaining the resistance. Repeat this resisted opening 5-10 times, ensuring the movement is controlled and pain-free.

Resisted Closing:

1. Place your thumbs under your chin and your index fingers on the ridge between your lower lip and chin.
2. Close your mouth as you gently press against your chin, providing resistance.
3. Hold for 3-5 seconds, then relax.
4. Perform this resisted closing 5-10 times, keeping the pressure gentle and consistent.

Exercise 5: Tongue Up Exercise

It may seem simple, but this exercise is likely to relax the muscles of the jaw; it also works in the alignment of the temporomandibular joint. Tongue Up Exercise:

1. Place the tip of your tongue on the roof of your mouth, just behind your upper front teeth.
2. While keeping your tongue in place, slowly open your mouth as wide as you comfortably can.
3. Hold this position for a moment, then slowly close your mouth.
4. Repeat this exercise 5-10 times, ensuring you maintain a gentle approach to avoid overstretching.

Exercise 6: Side-to-Side Jaw Movement

The side-to-side jaw movement helps enhance the flexibility and mobility of your jaw. Here’s how to do this exercise:

1. Place a thin object, like a tongue depressor or a popsicle stick, between your front teeth.
2. Gently move your jaw from side to side, keeping the motion small and controlled.
3. Feel free to increase the thickness of the item as you get comfortable with the exercise between your teeth, such that you better test your jaw muscles.
4. Perform this exercise for 5-10 repetitions per session.

Exercise 7: Forward Jaw Movement

1. Forward Jaw Movement: Intended to help strengthen the muscles used to move it forward, and therefore may reduce pain from TMJ. Proceed as follows:
2. The thin object should be placed between the teeth, and you should ask the patient to bring the lower jaw forward a little so that the upper teeth move ahead of the lower teeth.
3. Hold this position for a few seconds, then return to the starting position.
4. Repeat the movement 5-10 times, increasing thickness gradually between your teeth as the exercise becomes easier.

Exercise 8: Neck Stretches

If a person is holding neck and shoulder tension, this could add to a sore TMJ. Gentle neck stretches:

1. Now, take your ear towards your shoulder by tilting your head to the side and holding it till a slight pull is felt on the other side of your neck.
2. Hold for 15-30 seconds, then slowly return to the starting position and repeat on the other side.
3. Perform forward and backward neck tilts, holding each position for 15-30 seconds.
4. Do these stretches 2-3 times per side, ensuring you keep the movements slow and gentle.

Exercise 9: Shoulder Rolls and Stretches

Relieving shoulder tension can have a positive impact on TMJ symptoms:

1. Begin by slowly rolling your shoulders in a circular motion, first forward then backward.
2. Then stretch one arm across the chest, using the other arm to pull the arm closer towards your body while the shoulder muscles stretch.
3. Hold each stretch for 15-30 seconds before switching sides.
4. Repeat the rolls and stretches 2-3 times, maintaining a focus on relaxing the shoulder muscles.

Exercise 10: Deep Breathing and Relaxation Techniques

Incorporating relaxation techniques can enhance the benefits of TMJ exercises by reducing overall tension and stress:

1. Find a quiet, comfortable space to sit or lie down.
2. Close your eyes and take slow, deep breaths, inhaling through your nose and exhaling through your mouth.
3. Focus on relaxing every part of your body, starting from your toes and moving up to your head.
4. Spend 5-10 minutes on this relaxation exercise, using it as an opportunity to decompress and reduce stress, which can contribute to TMJ pain.

How to Integrate TMJ Exercises into Your Daily Schedule:

• Create a routine by establishing a specific time each day that is dedicated to your TMJ exercises. It could be the first thing in the morning, or a break during work, or during the evening.
• Don’t aim for drastic results immediately, but set realistic goals for yourself, and achieve them. Start with a few minutes per day and slowly increase the intensity once you start getting comfortable with them.
• Keep a note and track your progress in it. Track the duration of your workout, any increase or decrease in your symptoms, your body’s response to the workouts, etc. This will help you in your next consultation with your professional and make the right adjustments to your workout.
• Incorporate relaxation techniques like deep breathing, gentle stretches, and mindfulness in your exercises. This combination will help you reduce your stress while you meet your other goals.
• Stay motivated by mixing up your exercises or reaching out to a support group who are into the same workouts as you are.

When to seek professional medical help?

Firstly, if even after a consistent workout, the pain or the symptoms worsen, then consult your medical professional. Continuous pain may indicate some other underlying issue that you may need help with.

Difficulty in opening or closing your mouth even after these exercises might be an indication of a different therapeutic approach.

If you experience pain in your ear or experience headaches or ringing in your ears while doing these workouts, you may need a more comprehensive approach.

If the symptoms start affecting your daily schedule like eating, sleeping, or working peacefully, a visit to your consultant may be necessary.

Dr. Dhivya Dilipkumar from Dr. Dilip Dental Centre is a go-to consultant for many patients to help them diagnose their TMJ disorders. With her right guidance and a very customer-centric approach, she has helped a lot of people to lead a better life.

In this deep dive into the Best TMJ exercises, it is important to also reflect on the journey of managing these disorders. Incorporating these workouts into your daily life is not just about fighting the symptoms and reducing the pain but it is also about focusing on the big picture of long-term jaw health and your overall well-being.

Remember these crucial points:

• Consistency and persistence pay off
• Always celebrate your small milestones and victories
• Constantly adapt and customize your routine
• Seek support from professionals and the community
• Have a long-term vision in your mind.

Take care and Godspeed!

Best TMJ Exercises FAQs:

Who is the best TMJ specialist in India?

Prof. Dr. Dhivya Dilipkumar is one of the few and the best certified TMJ specialists in India. You can reach out to her at 9884 520 520 to book an appointment.

What are TMJ disorders, and how do I know if I have one?

TMJ disorders affect the temporomandibular joint, which connects your jaw to your skull. Symptoms can include jaw pain, difficulty chewing, and a clicking or locking jaw. If you experience these symptoms consistently, it might be indicative of a TMJ disorder, and consulting a healthcare professional for an accurate diagnosis is recommended.

How often should I perform TMJ exercises for pain relief?

It’s generally recommended to perform TMJ exercises 2-3 times daily, especially when starting. However, the frequency can vary based on individual pain levels and professional advice. Consistency is key, so find a routine that works for you and stick with it.

Can TMJ exercises worsen my symptoms?

If done correctly and gently, TMJ exercises should not worsen your symptoms. Start slowly, and if any exercise causes increased pain or discomfort, stop immediately and consult with a healthcare professional. It may be necessary to adjust the exercise or explore other treatments.

When should I see improvement in my TMJ symptoms?

Improvement timelines can vary widely among individuals. Some may notice relief within a few weeks, while others may take longer. Consistency in performing the exercises and integrating them into a holistic health approach can contribute to more effective and lasting relief.

Are TMJ exercises a substitute for professional treatment?

While TMJ exercises can significantly alleviate symptoms and improve jaw function, they are not a one-size-fits-all solution or a substitute for professional medical advice and treatment. Severe or persistent TMJ symptoms should be evaluated by a healthcare professional to determine the most appropriate treatment plan.