Problems with the temporomandibular joint (TMJ) can make eating, speaking, or even yawning difficult, stiff, or even painful.
Customized jaw exercises are one of the best strategies to manage TMJ symptoms at home, even if medication and expert treatments are frequently beneficial.
Your jaw muscles can become stronger, more flexible, and less tense with the help of these TMJ exercises recommended by the dentist.
In this article, we’ll look at the best dentist-approved TMJ exercises, including Goldfish exercises and jaw motions, to help you regain relief and restore normal jaw function.
Table of Contents
What Are The TMJ Exercises Recommended By The Dentist?
One of the most important joints in your body is the temporomandibular joint (TMJ). It gives you a range of motion to move your jaw muscles for speaking, eating, and other activities. It also links the lower jaw to the skull. Unfortunately, TMJ discomfort is a common and challenging medical problem to address. Thankfully, several exercises might help reduce TMJ pain. Here are the best TMJ exercises recommended by the dentist.
Goldfish Exercises
There are two types of goldfish exercises, partial opening and full opening exercises. They are both very effective for relieving TMJ pain.
Partial Opening
Similar to how a goldfish opens and shuts its mouth, partial opening involves opening and shutting the mouth slightly.
The purpose of this exercise is to reduce temporomandibular joint stiffness and improve range of motion flexibility. Additionally, it facilitates the relaxation of the muscles around the jaw joints, which improves jaw movement.
Full Opening
One of the most effective methods for treating temporomandibular joint (TMJ) discomfort is to perform full-opening exercises. With your tongue on the roof of your mouth and your surrounding muscles relaxed, the objective of these exercises is to widen your mouth as wide as you can. By strengthening and stretching the muscles that support your jaw, this exercise will help ease TMJ discomfort and stress.
Relaxed Jaw Exercise
One of the best exercises for temporomandibular joint (TMJ) pain reduction is the relaxed jaw exercise. To relax your jaw, practice opening and shutting your mouth slowly and softly while maintaining your tongue on the roof of your mouth and your teeth apart.
Throughout this workout, maintain relaxed jaw muscles. This concentration relieves TMJ pain by lowering localized tension and stiffness.
Chin Tucks
One easy exercise that might assist with temporomandibular joint (TMJ) problems is the chin tuck. Tucking your chin into your chest while maintaining a straight neck and head is the goal of this exercise.
After holding this posture for a few seconds, carefully release it and go back to the beginning. This technique can treat TMJ symptoms by improving posture and easing jaw muscle stress.
Resisted Opening of the Mouth
A good exercise to help reduce temporomandibular joint (TMJ) pain is resisted opening of the mouth. It helps to build stronger jaw and facial muscles, which can help ease discomfort and lessen TMJ pain.
To begin this workout, place your head and neck in a neutral position while sitting or standing. Try opening your lips softly with your index fingers beneath your chin. You should be able to feel the muscles in your face and jaw contracting as your fingers resist the action.
Resisted Closing of the Mouth
Resisted closing of the mouth is an excellent exercise for reducing discomfort from temporomandibular joint (TMJ) disorders. Use a resistance device made especially for this kind of training. The goal is to lessen face and jaw discomfort by strengthening the muscles that expand and close your jaw.
To do this workout, wrap the resistance device over your lower front teeth and try to seal your mouth softly. Your muscles should be somewhat tense as they struggle against the resistance.
Side-to-Side Jaw Movement
Another excellent exercise for reducing discomfort in the Temporomandibular Joint (TMJ) is side-to-side jaw movement. It helps to increase joint mobility and lessen pain by extending the muscles that support the TMJ. This exercise may be performed seated or lying down.
Start by opening your mouth a little and moving your jaw slowly back and forth. Make sure to move slowly and smoothly, and concentrate on maintaining your teeth slightly apart.
Forward Jaw Movement
Forward jaw movement is an activity that can help reduce discomfort in the temporomandibular joint. By extending the muscles surrounding the TMJ, this exercise helps to ease tension and stiffness.
Start this exercise by placing your head forward while sitting or standing comfortably. Move your bottom teeth forward in front of your top teeth while keeping your mouth slightly open. Return slowly after holding this posture for ten seconds.
Read More: Best TMJ Dentist in the UAE.
Conclusion
You may significantly improve your mobility and manage jaw pain by including these TMJ exercises recommended by the dentist into your everyday routine.
Every method, from chin tucks and resisted motions to Goldfish exercises, serves to improve flexibility, relieve stress, and strengthen your jaw muscles.
For the best results, do these exercises gently and regularly. If the discomfort increases or continues, see your dentist.
Read More: TMJ and Headache Connection.
Frequently Asked Questions
What do dentists recommend for TMJ?
Your dentist could advise you to wear a mouth guard at night if they believe your jaw discomfort is caused by clenching or grinding your teeth while you sleep. You can wear this plastic cover over your upper or lower teeth to prevent them from touching.
What's the best exercise for TMJ?
One easy exercise that might assist with temporomandibular joint (TMJ) problems is the chin tuck. Tucking your chin into your chest while maintaining a straight neck and head is the goal of this exercise. After holding this posture for a few seconds, carefully release it and go back to the beginning.
Can a dentist adjust TMJ?
Yes, a dentist can correct the jaw, although the methods vary from straightforward mouthguards and modifications to more involved operations like bite realignment. While more serious situations can necessitate a referral to a specialist, such as an orthodontist or oral and maxillofacial surgeon, a general dentist can frequently offer initial therapy.
