TMJ, (temperomandibular disorder) is the name given to a series of disorder affecting your TMJ, the ball and socket joint which holds the lower jaw in place and enables your mouth to open and close. It can cause a lot of pain and discomfort. Exercises are the most effective way of treating TMJ.

People with TMJ experience pain and tenderness in the jaw. They will find it difficult to open and shut their mouths and may hear a clicking or grating sound as it opens or shuts. It may be hard to chew or swallow. Headache and an uncomfortable or uneven bite are also signs of TMJ.

Stress is a primary contributing factor to TMJ. Stress causes people to clench or grind their teeth and this puts pressure on the bones and muscles of the jaw. An ability to relax is a trigger for TMJ.

Poor posture plays a role in TMJ. For example, holding the head forward to look at a computer screen puts pressure on the muscles of the face. More serious causes of TMJ include fractures and arthritis.

Exercise is often used to accompany treatments for TMJ. Because the jaw is clenched, the muscle becomes tight and this is the source of pain. Exercise loosens the muscles and allows the blood vessels to open again. Thus most TMJ exercises will focus on relaxing and retraining the muscles.

There is a simple TMJ exercise which can be performed in front of a mirror called three sets of ten. First of all, watch your jaw open and close. You will notice that it does not open straight.

Then try to move your jaw so that your mouth opens straight. This will be hard to do because the muscles have been weakened. Repeat this ten times and then repeat it ten times more. Do these three reps three or four times per day.

In TMJ stretching exercises, you open your mouth as wide as is comfortably possible. Then concentrate on opening each side of your mouth, first the right side, then the left side. These exercises can be easily integrated into your day, while you work, watch television, or get reach for bed.

For both sets of TMJ exercises, using your hand to guide your mouth can move the process along, but be careful not to use force. You may also find it helpful to do throat exercises and neck and shoulder exercises to build up overall strength.

Promote blood flow to the muscles while stretching by applying a hot towel to both sides of your face. Fill a sink half-full with water which is hot but does not burn your hands. Fold the towels in half and wring them.

There are other treatment options if TMJ exercises fail to produce an effect. These include anti-inflammatory medications and a diet of soft food. If symptoms last longer than a few weeks, splints may be put in. If cases are severe, patients may be candidates for surgery.

[top]