Athena Vale
TMJ disorders can result in constant pain and discomfort. Massaging the TMJ muscles can help release tension, improve blood circulation, and enhance the joint's mobility. There are several types of massage techniques that can be used for TMJ, including kneading, friction, and stretching. Self-massage can be an effective way to relieve pain, but it is important to consult a healthcare professional or specialist before attempting any techniques, especially if you have severe or chronic TMJ pain.
| Characteristics | Values |
|---|---|
| Type of massage | Kneading, friction, stretching |
| Areas to target | Masseter muscle, suboccipital muscle group, sternocleidomastoid, upper trapezius |
| Self-massage tools | Hands, fingers, thumbs |
| Professional therapists | Chiropractor, physical therapist, massage therapist, osteopathic physician |
| Techniques | Circular motions, light pressure, deep breathing, meditation, yoga |
| Exercises | Tongue to the roof of the mouth, partial/full jaw movement, side-to-side jaw movement, clenching an object between teeth |
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What You'll Learn
Locating the masseter muscle
The masseter muscle is a paired, strong, thick, and rectangular muscle. It consists of a superficial and a deep part. The deep part of the muscle originates from the inferior aspect of the zygomatic arch and fascia over the temporalis muscle. It extends inferiorly in a vertical direction and may attach to the temporomandibular joint. The superficial part of the muscle that lies over its deep part originates from the maxillary process of the zygomatic bone. It then runs inferoposteriorly to the masseteric tuberosity found on the lower part of the superficial side of the ramus of the mandible.
The masseter muscle is one of the four muscles of the masticatory apparatus, along with the temporal muscle, lateral pterygoid muscle, and medial pterygoid muscle. It is a powerful, superficial, quadrangular muscle that originates from the zygomatic arch and inserts along the angle and lateral surface of the mandibular ramus. The entire superficial aspect of the muscle is covered with a thin but very strong masseteric fascia. The medial or inner surface of the muscle is mostly related to the ramus of the mandible, almost completely covering its superficial surface.
The medial aspect of the masseter muscle forms the lateral wall of the facial space called the submasseteric space. It is a paired potential space between the lateral aspect of the mandible and the medial aspect of the masseter muscle. The posterior aspect of the muscle is located anteriorly to the deep part of the parotid gland, which surrounds the entire posterior and most of the superficial aspects of the muscle. The duct of the parotid gland passes across the surface of the muscle, located anterolaterally. The superficial part of the gland itself is located superficially to the masseter, but a bit more posteriorly, or posterolaterally, to the muscle.
The masseter muscle can be located by placing your hands on your cheeks and clenching your jaw. You will feel the muscle engage. It is a muscle of the jaw located above and below the cheekbone.
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Applying pressure to the mandible muscle
Locate the Mandible Muscle
The mandible muscle, also known as the masseter muscle, is located in the jaw, just in front of the ear. To find it, place your hands on your cheeks and clench your jaw. You will feel the muscle engage.
Start with Gentle Pressure
Begin by gently resting your two or three fingertips on the mandible muscle. Apply light pressure and move your fingers down toward your jawline. Repeat this motion 5 to 6 times, gradually increasing pressure with each repetition. Ensure your nails are trimmed to avoid causing further irritation or discomfort.
Work in Circular Motions
Use small circular motions to massage the mandible muscle, being cautious not to apply too much pressure. Work in circular motions on both sides of the jaw to ensure a balanced approach.
Apply Pressure with Thumbs
Place your thumbs under your chin, with your fingers resting on your lower jaw. Apply gentle upward pressure with your thumbs while pushing down gently with your fingers. Maintain this pressure and trace your jawline from your chin to the temporomandibular joint (TMJ), located just in front of your ear.
Stretch and Resistance
Gently open and close your mouth while using your fingers to provide slight resistance. This technique helps to improve the joint's mobility and alleviate tension. Be careful not to open your mouth too wide, and stop if you feel any pain or discomfort.
It is important to note that self-massage techniques should be performed gently and without causing pain. If you experience increased pain or discomfort, stop the massage and consult a healthcare professional or a TMJ specialist. Additionally, it is recommended to consult a professional massage therapist, especially if you have severe or chronic TMJ pain.
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Using circular motions
TMJ pain can be effectively relieved through self-massage and simple exercises. Before attempting any self-massage techniques, it is advised that you consult a healthcare professional, especially if you have severe or chronic TMJ pain. It is also important to wash your hands thoroughly and ensure your nails are trimmed to avoid causing further irritation or discomfort.
To begin the massage, place your thumbs under your chin, with your fingers resting on your lower jaw. Apply gentle upward pressure using your thumbs while simultaneously pushing down with your fingers. Maintaining this pressure, trace your jawline from your chin to the TMJ joint, which is located just in front of your ear. This technique helps improve the joint's mobility and alleviate tension.
Next, place your two or three fingertips on the top of the masseter muscle (the big jaw muscle just in front of the ear) on both sides of your jaw. Apply gentle pressure and move your fingers in small circular motions, gradually increasing pressure as needed. You can also try using your entire hand to massage this area. Repeat this process, but this time start at the bottom of the masseter and work your way up toward your cheekbones while very slowly opening your mouth.
You can also try a friction massage, which works well on the mandible muscle, the lower portion of your jaw just below the masseter, found along your jawline. Use your index finger to apply gentle, constant pressure to this muscle. This type of massage is generally used to increase circulation to an area and is performed with gentle to moderate pressure as you rub back and forth.
Massaging the suboccipital group of muscles, located under the back of the skull, can also help relieve tension in the neck and the masseter muscle. To locate the masseter muscle, place your hands on your cheeks and clench your jaw. You will feel the muscle engage. Relax your jaw and gently grab the muscle, pulling it away from your face and then side to side. Release and repeat, moving up the muscle.
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Trigger point massage
Trigger points are hyper-tensed muscles (or muscle knots) that cause aches and pains in the jaw. The masseter muscle, which covers the jaw, is often the culprit of TMD, and can be relieved by massaging its trigger points.
Self-massage is also an option for those who cannot access a professional massage therapist. Before attempting any self-massage techniques, it is advised that you consult with a healthcare professional, especially if you have severe or chronic TMJ pain. You should also wash your hands thoroughly and ensure your nails are trimmed to avoid causing further irritation or discomfort.
To perform a self-massage, place your two or three fingertips on the top of the masseter muscle (the big jaw muscle just in front of the ear) on both sides of your jaw. Apply gentle pressure and move your fingers down toward your jawline. Do this 5 or 6 times, gradually increasing pressure as needed. Repeat these steps but this time, start at the bottom of the masseter and work your way up toward your cheekbones while very slowly opening your mouth.
Another self-massage technique involves placing your thumbs under your chin, with your fingers resting on your lower jaw. Apply gentle upward pressure using your thumbs while pushing down with your fingers. Maintaining pressure, trace your jawline from your chin to the TMJ joint (just in front of your ear). This technique helps improve the joint's mobility and alleviate tension.
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Jaw exercises
Goldfish Exercises
Goldfish exercises involve partially opening and closing the mouth in a motion similar to a goldfish. This exercise helps to increase flexibility, reduce stiffness, and relax the muscles around the jaw joints, making it easier to move the jaw.
Relaxed Jaw Exercise
This exercise involves gently and slowly opening and closing the mouth while keeping the teeth apart and the tongue on the roof of the mouth. It is important to keep the muscles around the jaw relaxed to reduce tension and tightness in the area, thus providing relief from TMJ pain.
Chin Tucks
Chin tucks are a simple exercise that can help relieve TMJ pain. This exercise involves tucking the chin toward the chest while keeping the neck and head straight. Hold this position for several seconds before slowly releasing and returning to the starting position. This improves posture and reduces tension in the jaw muscles.
Resisted Opening and Closing of the Mouth
This exercise helps to strengthen the jaw and face muscles, reducing tension in the TMJ. Sit or stand with a neutral head and neck position. Place your index fingers under your chin and gently try to open your mouth while resisting the motion with your fingers. For resisted closing, gently resist the motion of closing the mouth.
Forward Jaw Movement
This exercise helps to reduce tension and tightness around the TMJ by stretching the muscles. Start by sitting or standing comfortably with your head facing forward. Slightly open your mouth and shift your lower teeth in front of your upper teeth. Hold this position for 10 seconds and then slowly return to the starting position.
Side-to-Side Jaw Movement
This exercise works by stretching the muscles that support the TMJ, improving joint mobility and reducing discomfort. You can do this exercise lying down or sitting up. Open your mouth slightly and gently move your jaw from side to side, keeping your teeth slightly apart and using a slow and smooth motion.
It is important to consult a healthcare professional before trying these exercises, especially if you experience severe or persistent TMJ pain.
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Frequently asked questions
TMJ stands for temporomandibular joint, which is the joint that connects your jaw to the side of your head.
First, locate the masseter muscle by placing your hands on your cheeks and clenching your jaw. You can then grab the muscle gently and pull it away from your face, moving up the muscle and repeating.
Three types of massage techniques that can be used are kneading, friction and stretching.
Massaging your TMJ muscle can help to release tension, improve blood circulation and enhance the joint's mobility.
You can try some simple exercises to relieve TMJ pain. For example, you can place your thumb under your chin and apply pressure while opening your mouth. Hold for a few seconds, then close your mouth.
