TMJ Exercises: Exercises For TMJ To Try Now

Passive TMJ Exercises

Passive TMJ exercises are those that require little active force from the muscles. They should be done without causing pain and can aid in maintaining blood flow to the muscles, which decreases the chances of myostatic contracture. As well as this, passive exercises will help you to do certain movements that will overcome your jaw dysfunction.

Passive Exercise 1:

Stand in front of a mirror and open your mouth slowly and gently along a straight opening pathway.
Don't push into pain if possible. It is important to watch your jaw and make sure it is opening and
closing in a symmetrical way.

Passive Exercise 2:

In front of the mirror again, slide the bottom of your jaw to the left and to the right in a slow
controlled way. Repeat this 10 times per session, six sessions a day.
Once again try and maintain a straight path.

Passive Exercise 3:

Click your tongue against the top of your mouth. If this can be done, proceed by opening and
closing your jaw whilst holding your tongue against the roof of your mouth.
Another very important thing to keep in mind is your posture. Make sure you are sitting upright, with your shoulders back and your core firm.

Become Conscious of Your Jaw Clenching

Something that's really important when your trying to treat TMJ is to become aware of when you're bruxing/clenching your teeth.

Being able to recognise the things that trigger jaw clenching is an important step in the management of TMJ. If you can then eliminate or at least limit these triggers, your jaw will thank you for it. For example, say you always clench and grind your teeth in traffic, you could either find other means of transport or if this is too hard, as soon as you notice your jaw tighten, take 5 deep breaths in and out, while sitting with correct posture.

If you continue to do small things like this (that may seem insignificant), your brain will eventually learn to keep your jaw in a relaxed habit. TMJ problems usually come about through bad habits, stress or possibly previous trauma. Bad habits and stress are hard to fix, but can be done, TMJ from past trauma can be difficult to treat depending on the severity of the blow.

Any Other TMJ Exercises?

There are some more TMJ exercises that can be done, aswell as other treatments. But they'll have to wait for another hub. In the meantime, if you guys know of any other TMJ exercises, why not pop them in your comments? It'd be great if we could get a huge list here for people to try.

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Comments 2 comments

Chaz 3 years ago

Thank you for this excellent advice. I am doing the exercises, but once my stressful situation (of 6 months or so) is gone, I bet this will cease. That cause alone is good to know.


Melanie 2 years ago

try an tens unit it really works on neck muscles

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