These are some of the most common techniques and exercises we prescribe for TMJ problems and jaw:
Strengthening the muscles which open the jaw:
Place a thumb under your chin and push your chin downward against it.
Continue opening the mouth against moderate force from your thumb, and then hold it open for 5-10 seconds.
Strengthening the muscles which close the jaw:
Open your mouth. Squeeze your chin with your index and thumb fingers.
Close your mouth while keeping a gentle downwards pressure on your chin to resist the movement.
Repeat each of these two exercise 5 times, 1-3 times a day.
If you experience any pain, try to reduce the pressure or the range of movement (ie open the mouth less).
Self-massage for the jaw and temples
The strengthening exercises above work really well coupled with massaging the muscles all along both sides of the face:
Start from the temples, and massage down along the side of your face, just in front of your ears and under the cheekbones.
Continue along the jawline, and under the jawline, until you reach the chin.
Neck strength and stretch exercises
Jaw and TMJ problems often present alongside neck pain or stiffness, as the two areas are very closely linked. For this reason, we usually also prescribe neck exercises to help achieve good results when treating the jaw. Follow the link for our favourite neck exercises.
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