Simple Exercises to Relieve Your TMJ Pain

Physiotherapy for TMJ dysfunction typically includes the following components:

Assessment: 

A thorough assessment of the jaw joint, surrounding muscles, and overall posture is conducted to identify the specific issues contributing to the dysfunction. This may involve observing jaw movement, palpating muscles, and assessing a range of motion.

Education: 

TMJ dysfunction physiotherapy in Spruce Grove educates about the TMJ treatment and purpose of the temporomandibular joint disorder, as well as factors that may contribute to dysfunction, such as poor posture, stress, chewing gum, biting nails, teeth grinding (bruxism), and jaw clenching. They may also be instructed in techniques for relaxation and stress management.

Manual Therapy: 

Hands-on techniques may be employed to alleviate muscle tension, improve joint mobility, and correct any alignment issues in the jaw or cervical spine. This may include massage, mobilizations, stretching, and trigger point release.

Modalities: 

Various modalities like heat, ice, ultrasound, and electrical stimulation can be used to minimize pain, inflammation, and muscle tension in the TMJ region.

Orthotic Devices: 

TMJ dysfunction physiotherapy in Spruce Grove recommends the use of orthotic devices such as mouthguards or splints to help stabilize the jawbone pain and alleviate symptoms, particularly in cases of bruxism or teeth clenching.

Simple Exercises to Relieve Your TMJ Pain:

Jaw Opening and Closing:

• Gradually open your mouth to its fullest extent, then close it gently.
• Repeat this movement 5-10 times, gradually maximizing the range of motion as tolerated.

Jaw opening and closing exercises are beneficial for relieving TMJ pain by promoting relaxation, mobility, and proper function of the jaw joint and surrounding muscles. 

Resisted Jaw Opening:

• Place your thumb under your chin.
• Gently push your chin downward at the same time, attempt to open your mouth while encountering resistance from your thumb.
• Hold for 5-10 seconds, then relax.
• Repeat 5-10 times.

The resisted jaw opening exercise is beneficial for addressing muscle tightness, improving muscle strength and endurance, promoting proper alignment of the jaw joint, and enhancing the overall function of the TMJ.

Resisted Jaw Closing:

• Place your thumb or two fingers on your chin.
• Try to close your mouth while applying resistance with your fingers.
• Hold for 5-10 seconds, then relax.
• Repeat 5-10 times.

The resisted jaw-closing exercise is beneficial for strengthening muscles, improving muscle endurance and joint stability, promoting balanced muscle activity, and encouraging proper alignment of the TMJ.

Side-to-Side Jaw Movement:

• Slowly move your jaw to one side as far as you comfortably can.
• Hold for a few seconds, then return to the center.
• Repeat on the other side.
• Perform 5-10 repetitions on each side.

The side-to-side jaw movement exercise is beneficial for addressing limited range of motion, reducing muscle tension, promoting symmetry, encouraging joint lubrication, and enhancing overall jaw function.

Chin Tucks:

• Sit or stand with your spine straight.
• Softly draw your chin in towards your chest, creating a double chin.
• Hold for 5-10 seconds, then relax.
• Repeat 5-10 times.

The Chin Tucks exercise is beneficial for addressing neck pain by promoting proper posture, stretching tight muscles, strengthening neck muscles, relieving pressure on spinal structures, and improving postural awareness. 

Tongue Up and Down:

• With your mouth closed, make contact between the tongue’s tip touching the roof of the mouth.
• Slowly lower your tongue towards the bottom of your mouth.
• Hold for a few seconds, then return to the starting position.
• Repeat 5-10 times.

Tongue Up and Down exercise is beneficial for addressing TMJ pain and dysfunction by promoting muscle coordination, strengthening jaw muscles, encouraging proper alignment, relaxing jaw muscles, and enhancing jaw mobility.

Relaxed Neck Stretch:

• Sit or stand with your spine straight.
• Lean your head to the side, guiding your ear toward your shoulder until you sense a mild stretch on the opposite side of your neck.
• Hold for 15-30 seconds, then switch sides.
• Repeat 2-3 times on each side.

Relaxed Neck Stretch exercise is beneficial for addressing neck pain by promoting muscle relaxation, improving flexibility, relieving muscle imbalance, alleviating nerve compression, and promoting relaxation.

Shoulder Rolls:

• Shrug your shoulders up towards your ears.
• Move your shoulders in a backward circular motion, then down and forward.
• Repeat 5-10 times, then reverse the direction of the shoulder rolls.

Shoulder Rolls are beneficial for addressing shoulder and neck pain by promoting muscle relaxation, improving range of motion, reducing muscle fatigue, promoting postural awareness, and enhancing relaxation. 

Empowering Self-Care:

Sunrise Physical Therapy in Spruce Grove offers a proactive approach to managing TMJ pain and discomfort. By integrating these exercises into your daily regimen, you can help improve jaw mobility, reduce muscle tension, and alleviate symptoms associated with TMJ dysfunction. However, it’s essential to perform these exercises gently and consistently, gradually increasing intensity as tolerated. Alongside these exercises, incorporating other management strategies such as proper posture, stress reduction techniques, and seeking professional care when needed can contribute to a comprehensive approach to managing TMJ dysfunction and improving overall quality of life.

Ready to relieve TMJ pain and improve jaw function? Schedule a consultation with our physiotherapist today for temporomandibular joint treatment.