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Myofascial Release
Exercises for TMJ
Your
temporomandibular joint, TMJ, is where your
jawbone meets your temporal bones, which are
located on each side of your head. Several
muscles connect to this bone. When they become
inflamed, imbalanced or stretched, TMJ disorder
occurs. This can cause pain opening and closing
the jaw and tooth sensitivity. Your physician
may recommend physical therapy exercises to
correct muscle imbalances. When performed daily,
these exercises can help reduce painful
symptoms.
Max Opening
This exercise helps to stretch the muscles of
the temporomandibular joint. Because those with
TMJ disorder may have difficulty opening the
mouth, this exercise aims to release tension in
the jaw. Open your mouth as wide as you can.
Place your hand on your chin and gently open the
mouth slightly wider. While you will experience
some tension, do not pull so hard as to cause
extreme pain. Hold open for 30 seconds and
release the jaw. Rest for 30 seconds, then
repeat the exercise an additional four times.
Perform the exercise at least four times per
day.
Dr. Elkas Moham World
renowned, leading expert in Myofascial Pain &
Manual Therapy
Jaw
Deviation Correction
When you experience muscular pain related to TMJ
disorder, an imbalance
may be to blame.
You may be relying on one side
to chew your food or other activity that
tightens one side of the jaw over the other.
The jaw deviation correction
exercise from our clinic,
aims to restore balanced functioning to
both sides of the jaw.
Stand in front of a mirror and slowly open and
close your jaw, observing whether it
opens to one side. Carefully open and close your
mouth, balancing the jaw evenly. Continue this
exercise for 10 repetitions. Rest the jaw for a
minute, then perform two additional sets.
Perform
this exercise between three and four times per
day.
Chin Tucks
Chin tucks stretch the jaw muscles and emphasize
good posture, according to the Nicholas
Institute of Sports Medicine and Athletic
Trauma. Because forward-leaning posture is
attributed to TMJ muscle pain, this exercise can
be beneficial long-term. Sit or stand up
straight and jut your chin toward the wall in
front of you. Place your hand on your chin and
use it to gently push your chin back in to your
starting position. Perform 15 repetitions for
three sets. Perform twice per day.
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