If you’re struggling with temporomandibular joint disorder, commonly known as TMJ, you’re not alone. According to the National Institute of Dental and Craniofacial Research, about 10 million Americans suffer from TMJ disorders. Specialist in this field, Dr. Kelley Mingus in Bend, Oregon, frequently points out that adding TMJ exercises and techniques into your routine can be greatly beneficial for improving jaw mobility and combating discomfort connected to this condition. In this comprehensive guide, we’ll delve into an array of exercises and techniques to facilitate temporomandibular joint mobility.
About TMJ Disorder
Before discussing exercises and techniques, it’s crucial to have a basic understanding of TMJ disorder. Every person has two temporomandibular joints, connecting the jawbone to the skull. These joints are essential for speaking, eating, swallowing, and other actions involving the jaw. When these joints cause chronic pain, discomfort, or loss of mobility, it can signify TMJ disorder. This disorder can stem from numerous causes, including but not limited to, stress, arthritis, jaw misalignment, teeth grinding, or injury to the jaw.
Understanding the Benefits of TMJ Exercises
The benefits of TMJ exercises are plentiful. Not only do these exercises enhance jaw mobility, but they can also alleviate discomfort, decrease jaw clicking and popping, and cultivate overall temporomandibular health. At the heart of TMJ therapy, explains Dr. Kelley Mingus, is the principle of balance and coordination among jaw joints, facial muscles, and teeth. Through diligent exercise and awareness of jaw positioning, individuals can boost their oral health and alleviate temporomandibular joint disorder symptoms.
Effective TMJ Exercises
Dr. Kelley Mingus often recommends his patients perform the following exercises as part of their TMJ treatment plan. Please note that it’s paramount to discuss these exercises with a healthcare professional before incorporating them into your routine to ensure maximum efficacy and safety.
1. Controlled Jaw Movement
This exercise promotes better control of mandibular movements. To perform, simply place your tongue on the roof of your mouth and slowly open and close your mouth. Keep your tongue in the same place. Repeat this movement 5-10 times.
2. Jaw Stretch
The jaw stretch is ideal for extending jaw mobility and mitigating discomfort. Start by placing one thumb below your chin, applying mild downward pressure to create a dent. Gently open and close your mouth while keeping the pressure steady. This exercise can be repeated 3-5 times per treatment session.
3. Chin Tuck
The chin tuck is another exercise often recommended by Dr. Kelley Mingus. This technique helps to strengthen the muscles that control your jaw, improving your TMJ symptoms. To do this, you need to stand upright against a wall and pull your chin downward as if making a double chin. You should feel the stretch, but it should not be uncomfortable. Hold this position for 10-15 seconds, carrying out this exercise 10 times per session.
Additional Techniques to Improve TMJ Symptoms
Beyond TMJ exercises, there are other techniques and lifestyle changes that can contribute to improved jaw mobility and lessened TMJ discomfort. Here are a few suggestions:
1. Heat or Cold Therapy
Applying a warm or cold compress to the side of your face can be significantly helpful in alleviating TMJ symptoms. It’s usually more about personal preference, but generally, heat tends to relax tight muscles while cold can numb pain.
2. Mindful Eating
Making choices like eating soft foods that require minimal chewing, avoiding chewy or sticky food, and cutting food into small pieces can ease strain on the TMJ.
3. Relaxation Techniques
Since stress can exacerbate TMJ symptoms, incorporating relaxation techniques such as deep breathing or yoga into your regimen can contribute to better TMJ health.
4. Professional TMJ Therapy
While home exercises and personal techniques can aid in TMJ rehabilitation, they are often most effective when implemented under the guidance of a TMJ specialist like Dr. Kelley Mingus. Personalized and professional treatment plans are typically much more successful in delivering long-lasting TMJ symptom alleviation.
Incorporating TMJ exercises and mindfulness about jaw movement and positioning into your routine can make a significant difference in your temporomandibular joint disorder symptoms. Please consult with a healthcare professional before undertaking any exercises to ensure they are performed correctly. If you are seeking to improve your TMJ symptoms, get in touch with Dr. Kelley Mingus and his skilled team based in Bend, Oregon.