Logan Steele
TMJ, or temporomandibular joint disorder, is a common condition that can cause severe pain and discomfort in the jaw, ear, face, or neck. It can make simple actions like chewing, yawning, or talking uncomfortable and challenging. While occasional jaw clicking or popping without pain is typically not a concern, symptoms like jaw muscle pain or joint pain during chewing may indicate a more serious issue. Fortunately, there are several exercises and techniques to help manage TMJ pain and improve your quality of life.
How to loosen TMJ muscles
| Characteristics | Values |
|---|---|
| Relaxation techniques | Breathing exercises, such as belly breathing, can help to reduce stress and tension in the jaw muscles. |
| Relaxed jaw exercise | Gently open your mouth while keeping your tongue on the roof of your mouth, allowing the jaw to relax. |
| Goldfish exercises | Open and close your mouth in a similar motion to a goldfish to increase flexibility and decrease stiffness. |
| Chin tucks | Pull your chin towards your chest while keeping your neck and head straight to improve posture and reduce tension. |
| Resisted opening of the mouth | Place your fingers under your chin and gently try to open your mouth, feeling the muscles working against the resistance. |
| Forward jaw movement | Sit or stand comfortably and move your jaw forward to reduce tension and tightness. |
| Side-to-side jaw movement | Open your mouth slightly and gently move your jaw from side to side to stretch the muscles and improve joint mobility. |
| Tongue stretches | Touch the tip of your tongue to the roof of your mouth and open your mouth as wide as you comfortably can. |
| Mouth opening exercises | Open and close your mouth several times, then gently pull down on your jaw until you feel pain. |
| Mouth guards | Splints can hold the mandible in a forward position to reduce strain on the jaw muscles. |
| Soft foods | Eat soft foods such as applesauce, smoothies, mashed potatoes, and yogurt to give your jaw a rest. |
| Massage | A massage of the masseter muscle can help to loosen the jaw muscles and ease the pain. |
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What You'll Learn
Relaxation techniques to reduce tension
Relaxation techniques are a great way to reduce tension in the jaw and relieve TMJ pain. Here are some techniques to try:
Breathing Exercises
Breathing exercises can help to reduce stress and tension in the jaw. A common technique is belly breathing, which involves sitting or lying down and slowly inhaling, allowing your stomach to expand rather than your chest. Then, slowly exhale, aiming for your exhalation to be as long as your inhalation. Repeat this process for a few minutes until you feel more relaxed. This technique helps to reduce stress and can ease TMJ-related discomfort.
Tongue Stretches
Tongue stretches can help to relax the muscles in the jaw. Touch the tip of your tongue to the roof of your mouth and open your mouth as wide as you comfortably can, with little to no pain. Hold this position for 5-10 seconds, gradually increasing the time as you become more comfortable.
Relaxed Jaw Exercise
This exercise involves placing your tongue on the roof of your mouth, just behind your front teeth, and relaxing your jaw as you open your mouth slightly so that your teeth are not touching. Hold this relaxed position for as long as you can, and if you notice any clenching, consciously relax your jaw again.
Goldfish Exercises
Goldfish exercises involve partially opening and closing the mouth in a motion similar to a goldfish. This helps to increase range of motion flexibility and decrease temporomandibular joint stiffness, making it easier to move the jaw.
Chin Tucks
Chin tucks are a simple exercise that can help relieve TMJ pain. Stand or sit up straight, keeping your head straight while tucking your chin towards your chest. Hold this position for several seconds before slowly releasing and returning to the starting position. This exercise improves posture and reduces tension in the jaw muscles.
Resistance Exercises
Resistance exercises help strengthen the jaw and face muscles, reducing tension in the TMJ. You can use your fingers or a resistance device placed around your lower front teeth to provide gentle resistance as you try to open or close your mouth.
Lifestyle Changes
In addition to these exercises, it is important to be gentle when brushing and flossing your teeth, and be mindful not to open your mouth too wide. A soft food diet may also be recommended temporarily to give your jaw and joints time to rest and heal.
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Mouth opening exercises
TMJ, or temporomandibular joint disorder, can cause pain and stiffness in the jaw, ear, face, or neck. It can also cause headaches and make simple activities like chewing, yawning, or talking uncomfortable. Light exercises can help relieve TMJ symptoms and reduce tension in the jaw. Here are some mouth-opening exercises to help loosen those tight TMJ muscles:
Goldfish Exercises
This exercise involves opening and closing your mouth in a motion similar to a goldfish. You can start with partial openings, as described by one source, and then progress to full openings. Keep your tongue on the roof of your mouth and ensure that the muscles around your jaw remain relaxed. This exercise will help increase your range of motion and decrease TMJ stiffness while also relaxing the muscles around your jaw joints.
Relaxed Jaw Exercise
Gently and slowly open and close your mouth while keeping your teeth apart and your tongue on the roof of your mouth. Focus on keeping the muscles around your jaw relaxed. This exercise will help reduce tension and tightness in the area, providing relief from TMJ pain.
Resisted Opening and Closing of the Mouth
Place your index fingers under your chin and gently try to open your mouth, feeling the muscles of your jaw and face working against the resistance. For the resisted closing exercise, keep your thumb under your chin and place your index finger on the ridge between your chin and lower lip. Gently push as you close your mouth. These exercises help strengthen the jaw and face muscles, reducing tension and alleviating pain.
Side-to-Side Jaw Movement
Open your mouth slightly and gently move your jaw from side to side while keeping your teeth slightly apart. This exercise stretches the muscles supporting the TMJ, improving joint mobility and reducing discomfort.
Forward Jaw Movement
Sit or stand comfortably with your head facing forward. Gently move your jaw forward, bringing your bottom teeth in front of your top teeth. Hold for a few seconds and then return to the starting position. This exercise helps reduce tension and tightness around the TMJ by stretching out the muscles.
Remember, these exercises should not cause pain. If you experience any discomfort, stop the exercise and consult your dentist or doctor. They can guide you in finding the right treatment approach for your TMJ symptoms.
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Massage therapy
TMJ massage can target the masseter muscle and other affected areas to alleviate tension and promote relaxation. The masseter muscle is located in the lower jaw, directly behind the molars and below the cheekbone. By massaging this area, you can improve lymph function and increase blood flow, helping to flush out any waste buildup.
To perform a TMJ kneading massage, use two or three fingers to apply gentle pressure to the masseter muscle and move in a circular motion. This type of massage can also be done with the entire hand, experimenting with different areas of the jaw. The goal is to find the exact points and pressure that work best for you.
Another technique is the TMJ friction massage, which involves applying gentle, constant pressure to the mandible muscle using the index finger. This can be combined with the TMJ stretching massage, where you place your thumbs parallel to your jawline, just above the mandible muscles, and slowly drag them down against your jaw to stretch the muscle away from the upper jaw.
In addition to these specific techniques, it is important to listen to your body and adjust the pressure, duration, and frequency of massages accordingly. While self-massage can be beneficial, it may not compare to treatment from a professional massage therapist, chiropractor, physical therapist, or osteopathic physician. These specialists can help address other areas of the body that may be contributing to TMJ dysfunction, such as the spine, scalp, shoulders, and pelvis.
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Lifestyle changes
- Relaxation techniques: Since stress and anxiety can cause teeth grinding and jaw clenching, relaxation techniques can help to reduce tension and ease TMJ-related discomfort. This includes breathing exercises, such as belly breathing, where you slowly inhale, allowing your stomach to expand, and then slowly exhale, aiming for your exhalation to last as long as your inhalation.
- Dietary changes: A doctor may recommend eating soft foods to give your jaw and joints time to rest and heal. Nutritious soft foods include applesauce, smoothies, mashed potatoes, and yogurt.
- Postural exercises: These exercises work the muscles in your shoulders, chest, and back to improve your posture, which can also help keep your jaw aligned.
- Reduce jaw activity: Physical therapist Steve Kraus suggests limiting the activity of the muscles responsible for chewing.
- Avoid extreme mouth opening: While exercising your jaw, be careful not to open your mouth too wide, even when brushing your teeth or flossing.
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Strengthening exercises
TMJ pain can be brutal, making simple things like chewing, yawning, or even talking uncomfortable. While this pain may go away on its own, specific exercises and other doctor-recommended practices may help fix the issue sooner.
Resisted Opening Exercise
Place one thumb under your chin, and gently push downward against it. As you push your thumb, slowly open your mouth, keeping it open for a few seconds before slowly closing it. Repeat this motion, moving your thumb to the left and right sides of the jaw respectively. Try this exercise at least five times, five times daily.
Resisted Closing Exercise
Keep your thumb under your chin, then take your index finger from the same hand and place it on the ridge between your chin and lower lip. Push inward while closing your mouth against the resistance.
Tongue on the Roof
Place the tip of your tongue on the roof of your mouth, just behind the front teeth. Keep your bottom and upper teeth apart to help relax the jaw. Breathe through the nose to help better position the teeth and tongue.
Tongue Up and Wiggle
Place the tongue to the palate, then move the jaw from side to side.
Strengthening with Tongue Depressors
Place a stack of tongue depressors between the top and bottom rows of teeth. Hold the stretch for up to five minutes a few times per day. As the exercise becomes easier, increase the thickness of the object between your teeth.
Inhale-Exhale
Slowly inhale, allowing your stomach to expand rather than your chest. Exhale slowly and try to make your exhalation last about as long as your inhalation. Repeat 5-10 times.
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Frequently asked questions
TMJ stands for the temporomandibular joint, which connects the lower jaw to the skull.
TMJ pain can manifest as tenderness in the jaw, ear, face, or neck. It can also cause difficulty opening the mouth or chewing, and a loud popping sound can be heard. TMJ can also cause headaches.
TMJ can be caused by an injury, teeth grinding, inflammation from infection, or arthritis. Stress can also cause TMJ as it can lead to teeth grinding or clenching.
There are several exercises that can help relieve TMJ pain, including relaxation techniques, gentle stretching, and strengthening exercises. It is important to start with relaxation and stretching exercises and slowly move to strengthening exercises.
Yes, you can try using a mouth guard or splint, which gently holds the mandible in a forward position to reduce strain on the jaw muscles. You can also try eating soft foods to give your jaw and joints time to rest and heal, or get a massage from a chiropractor or physical therapist.
