Shop
TMJ Exercises
Body Part:
Head
Equipment:
None
Level:
Beginner
These 2-Minute TMJ Exercises Are So Easy Your Jaw Will Drop
We’ve developed TMJ exercises that are so simple you can do them while you’re watching TV.
You never know what’s going to happen during an episode of your favourite series. But what you can be sure of is that our 2-minute TMJ exercises are just the thing to relieve jaw pain while mysteries are solved, the bad guys are being outrun, or an unexpected wedding proposal is happening. You might like to chew on the fascinating facts from an enlightening documentary, but if chewing food is causing jaw or facial pain, you may have TMJ disorder.
TMJ stands for temporomandibular joint. Located on both sides of your head in front of your ear, the temporomandibular joint connects your jaw to your skull. This joint facilitates jaw movement so you can chat, chew, and yawn easily. If the temporomandibular joint is injured, arthritic, or you experience trauma to the jaw, you may develop TMJ disorder. Temporomandibular disorder is the main cause of mouth, facial, and head pain that hasn’t been caused by dental work.1)
Symptoms of TMJ disorder include jaw pain and discomfort, a decreased range of motion, stiffness in the muscles surrounding the joint, and facial or neck pain. You may experience pain on one or both sides of your face or in your neck and shoulders. TMJ disorder can also cause headaches, toothaches, and earaches. Your jaw may also lock in one position or make a clicking or popping sound during movement.
TMJ disorder can be caused by grinding or clenching your teeth and general wear and tear to the joint. It has also been linked to stress and poor posture. Stress can cause the muscles in your face and around your jaw to tighten, while sitting incorrectly for too long may strain your neck and face.
If you find that you are experiencing any of these symptoms, it’s time to jaw down on TMJ disorder with our 2-minute TMJ exercises. All you need is a comfortable place to sit and an episode of your favourite tv show. Check out our YouTube video below or scroll down to get step-by-step instructions on how to perform our TMJ exercises.
Fight Pain with Information.
Subscribe to The Pain Relief Advisor
Sign up for our free newsletter and discover how to manage your pain yourself. Every two weeks, we’ll deliver follow-along videos and articles to your inbox.
TMJ Exercises
Before getting started, please know that it’s natural to salivate while you’re performing our TMJ exercises. Simply tilt your head back to keep the spittle in your mouth.
- Sit up straight.
- Place your chin between your thumb and index finger.
- Pull your jaw down as far as you can.
- On each exhale, increase the intensity of the stretch by pulling your jaw down further.
- When you’ve reached between 8 and 9 on your personal pain scale, hold the stretch for 2 minutes.
- To finish, slowly close your mouth.
Take your TMJ exercise to the next level: if you want to stretch your jaw and neck at the same time, pull your head up while you’re pulling your jaw down. This position stretches your jaw, relieves neck tension, and keeps the saliva in your mouth.
Bite off more than you can chew.
The more often you perform our TMJ exercises, the better. Set yourself a goal of using your couch time to develop a healthy habit. Exercise your jaw every 15 minutes for 2 minutes while you’re watching your favourite tv shows. Time yourself and set reminders with the alarm on your phone.
Sources & Studies
- ↑1 Michelotti, A., & Iodice, G. (2010). The role of orthodontics in temporomandibular disorders. Journal of oral rehabilitation, 37(6), 411–429. https://doi.org/10.1111/j.1365-2842.2010.02087.
Fight Pain with Information.
Subscribe to The Pain Relief Advisor
Sign up for our free newsletter and discover how to manage your pain yourself. Every two weeks, we’ll deliver follow-along videos and articles to your inbox.
Did this contribution help you?
Then we would be happy if you shared it with your friends: