The Right Bite Sleep and TMJ Pain Care

Our Locations

Tmjsleepworld

Home > Blogs > TMJ dysfunction exercises

List Of 7 TMJ Dysfunction Exercises

Published on

Dec 17
2024

Table of contents

1. What is TMJ Disorder and its Dysfunction?
2. Causes of Temporomandibular Joint Disorders
3. A List of 7 TMJ dysfunction exercises
4. 5 Alternate Ways to Manage Other Than Exercises for Jaw 

Are you finding it difficult to let out your emotions completely with a hearty laugh or crying out loud, or even enjoy your meals with your mouth wide open? This is because of the difficulty of opening and closing the mouth as the hinge bone sometimes becomes misaligned due to many conditions like stress, genetics and lifestyle changes.

In 2024, India reported a TMD prevalence of 51% with bite problems, jaw pain bruxism and others. You can overcome these problems by following a few TMJ dysfunction exercises and bring temporary relief until you visit a TMJ specialist. Let us see what those exercises are in this blog.

What is TMJ Disorder and its Dysfunction?

Before learning what a temporomandibular joint disorder is and how to cure it through TMJ dysfunction exercises, let us know what TMJ is.

It is simply defined in science terms as a joint located on the front of each of your ears attaching your jaw and skull together. This joint is the reason you are able to move your lower jaw to function on chewing and talking. When the lower jaw is not fixed appropriately to the skull due to the dysfunction of the joint, then you experience discomfort, pain inflammation and all sorts of temporomandibular joint disorders or TMDs.

Causes of Temporomandibular Joint Disorders

Usually, TMJ disorders arise due to the following reasons that can be treated by practicing some simple temporomandibular joint dysfunction exercises. If the pain persists, make sure you visit a leading TMJ specialist near you.
Here are a few common causes for jaw pains-
  • Autoimmune diseases
  • Infections caused by bacteria and virus
  • Dental surgery causing temporary pain
  • Usage of breathing tube while having the surgery
  • Trauma caused by accidents to the jaw
exercises for TMJ pain relief

A List of 7 TMJ dysfunction exercises

This list of exercises for TMJ pain relief ensures immediate relief if followed diligently, until you visit a TMJ specialist for a permanent solution. Here are a few simple exercises that will help you with the pain-

  • Resisted mouth opening
Open your mouth slightly to make an O, place two fingers below your chin and push upwards. While doing so, try to open your mouth against the force of your fingers. Hold for 4-5 seconds in the same position with the continued exerted resistance and slowly close your mouth. Repeat this exercise for about 5 to 10 minutes daily.
  • Resisted mouth closing

Contrary to the above exercise, you can place your finger between the lower lip and your chin, in the ridge by placing your index finger. Apply gentle pressure on your chin while you are trying to close your mouth, resisting the action. Hold it for 4-5 seconds before releasing the pressure. Repeat this exercise daily for stronger TMJ and mouth.

These two exercises are also known as goldfish exercise due to the resemblance of the facial pose, that of a goldfish opening and closing its mouth.

  • Tongue up to the palette

Here you must touch the tip of your tongue to the top of your palette inside the mouth. Then, slowly open and close your mouth at repeating intervals for a few minutes and follow this exercise daily to help you manage your issues of TMJ and exercise routine set up.

  • Axial neck extension
Lift your neck upwards and downwards in slow rhythmic movements, making it look like a gentle nod as it helps strengthen your jaw muscles around your TMJ region.
  • Chin tucks
This is a stretching exercise where your jaw and neck muscles are important for proper jaw alignment. Here, you have to stand upright, lift your chin down and crunch till you get a double chin. Stay in the position for about 4-5 seconds and release the tension. Repeat it a few more times for better results and follow this exercise regularly for reduction of TMJ pain.
  • Lateral jaw movements

In these types of exercises for TMJ pain relief, you will need a small object to rest between your jaws where you do not have to close your mouth entirely. Clench the material, like a small stick or any hard material and move your jaw sideways.

  • Forward jaw movements
This exercise is done in a similar fashion to the previous one, where you move your jaw with the material from front to back as well and to be practiced for at least once a day for better results.

5 Alternate Ways to Manage Other Than Exercises for Jaw

If you do not find relief from the temporomandibular joint discomfort and inflammation of its muscles, by working on these exercises for your TMJ pain, you may require the attention of a TMJ specialist.

For immediate relief till your appointment is fixed, follow these alternate measures-
  • Using cold presses and warm ones also are feasible options to reduce the pain.
  • Ensure you eat soft food items or fully cooked food to reduce the traction on your upper and lower jaw.
  • Avoiding chewing gum as it leads to stressing your jaw muscles.
  • Practicing good posture for your face and overall body to avoid any discomfort in your TMJ region.

The reason for the severity of your issue can be a result of an underlying condition, unknown to you, which can be rightfully diagnosed by a TMJ specialist only

Conclusion

The good news is, that sometimes TMJ pain goes on its own, however, in some severe cases these TMJ dysfunction exercises assist you in reducing the intensity of the pain and inflammation caused by the TMD. If your TMJ pain persists even after following these exercise routines, it is best to consult with the TMJ specialist for accurate diagnoses and treatment for a permanent solution.

One such clinic is the TMJ India, of the Right Bite chain of clinics, globally. They house some of the most eminent TMJ specialists who assess, cure and prescribe the treatment plan, post which you can follow facial exercises for jaw to lead a comfortable and pain-free lifestyle.

To treat the most complex of TMJ problems, contact us at TMJ India and get your appointment with our TMJ experts today! 
Contact Us

Contact us





    Our other blogs

    Top 10 TMJ Specialists in the World Who Can Transform Your Life thumb

    Tmj doctors

    Struggling with TMJ disorders? Top specialists like Dr. Curtis Westersund, Dr. Raj Rav, and Dr. Javier Vasquez offer advanced treatments and holistic care for TMJ

    Read More »
    Book free consultation