Are you suffering from temporomandibular joint (TMJ) pain, a condition that occurs when the jaw joint and surrounding muscles and tissues do not work together properly? If so, you may be looking for an effective and natural way to alleviate your symptoms. Fortunately, Dr. Mingus has recommended some of the best TMJ exercises to help relieve and manage your condition.
TMJ exercises can help to strengthen and stretch the jaw, neck, and facial muscles, as well as improve flexibility and mobility. In order to perform the exercises effectively, it is important to also focus on your posture and breathing. Keep your shoulders pulled back and your head centred and aligned with your spine. Take deep, slow breaths in and out while performing the exercises, taking care not to clench your jaw, forehead, or any other facial muscles.
Child’s Pose
This basic yoga pose can help to release tension and pain in the jaw and neck muscles. To perform the Child’s Pose, sit on your heels with your knees apart and big toes together. Rest your palms on the ground in front of you and walk your hands forward, lowering your chest toward the ground and allowing your forehead to rest on the floor. Hold the pose for 30 seconds to 1 minute while taking deep, slow breaths.
Jaw Stretches
Jaw stretches can help to increase the flexibility and mobility of the jaw and surrounding muscles. To perform jaw stretches, gently open your mouth as wide as is comfortable. Use your hands to gently pull the jaw open a little bit further, and then relax your jaw as you close it. Repeat the stretches 10 times, taking a deep breath in and then out between each stretch.
Shoulder Stretch
For many people, TMJ pain is closely connected to the shoulders and upper back. In order to relieve TMJ pain, it can be helpful to stretch the shoulders. While standing, drape a towel over one shoulder and grab the ends of the towel with your opposite-side hand. Gently pull the towel down and across your body to stretch the shoulder. Hold the stretch for 30 seconds, and then repeat on the other side.
Chin Tucks
Chin tucks are a simple exercise that can be used to stretch the muscles in the neck and help to improve posture. While standing, gently tuck your chin toward your chest and hold the position for 3-5 seconds. Repeat the exercise 10 times.
Resistance Exercises
Resistance exercises can help to strengthen the jaw muscles and improve jaw and neck mobility. To perform resistance exercises, place your thumb under your chin and gently push up while opening the jaw. Hold the position for 3-5 seconds, and then relax. Repeat the exercise 10 times.
Self-Massage
Self-massage can help to relieve the tension and pain in the jaw, neck, and shoulders. To perform a self-massage, use your fingers to gently rub in small circles at the base of the skull up to the back of the ear, and then down to the jawline. Massage the area for 5-10 minutes for best results.
It is important to note that while exercise can be an effective tool in managing TMJ pain, it is also important to use other treatments, such as physical therapy, chiropractic care, massage therapy, dry needling, and medication, if necessary. Additionally, always speak with your healthcare provider before starting any new exercise regimen, especially if you are already experiencing TMJ pain.
By incorporating the exercises recommended by Dr. Mingus into your daily routine, you can help to improve your TMJ symptoms and experience greater comfort and a better quality of life.