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8 Jaw Exercises to Relieve TMJ pain

Posted by Sierra Soleimani on

After a full night of grinding, you might find yourself begging for relief. You can alleviate pain by strengthening the ligaments in your mouth and relaxing the muscles in your jaw. 

The following exercises will help strengthen your jaw muscles and train them to move correctly without causing pain. It’s recommended that you do them for 5 minutes twice a day, preferably while you’re sitting down and relaxed. Make sure that whatever exercise you do on one side, you repeat on the other side. Remember: every case of TMJ or Bruxism is different, so these exercises might work for some people, but not others.

Exercise #1

With your mouth open as wide as possible (without causing pain), use your right hand to slowly push on the right side of your jaw. Hold in position for 10 seconds and return to the middle.

jaw exercises

Exercise #2

Trace the hinge of your jaw and massage the muscles with a downward motion.

Jaw exercise

Exercise #3

Place your thumb underneath the center of your chin. Open your mouth slowly while also applying gentle pressure from the bottom. Hold your mouth open for 3-6 seconds. Repeat 3-6 times.

jaw exercises

Exercise #4

Open your mouth as wide as you can without feeling any pain. Return to closed mouth. Open your mouth two more times, but half as wide.

Jaw exercise

Exercise #5

Place an object (pencil) that is about ½ an inch thick between your teeth. Gently move your jaw from one side to another. Repeat this several times. Once you feel it’s too easy, use a thicker object (marker) to challenge yourself.

Jaw exercise

Exercise #6

With the same ½ inch object used in the previous exercise, move your lower teeth forward until they are in front of your upper teeth. Repeat this several times until it gets easier. Replace with a thicker object.

Jaw exercise

Exercise #7

Open your mouth and wide as you can and place the tip of your tongue to the roof of the your mouth. While gently applying pressure, move the tip of your tongue towards your tonsils and hold it there for 5 seconds. Now stick your tongue outside of your mouth as far as you can and hold for another 5 seconds. Repeat 5-10 times.

Jaw exercise

Exercise #8

While looking in the mirror, slowly open your mouth while trying to keep your two front teeth centered with your bottom teeth. Repeat 5-10 times.

jaw exercises

Although there is no cure for Bruxism (night grinding), there are things that we can do to prevent serious damage and alleviate the discomfort. Everyone’s teeth are unique to themselves. Therefore, every case of bruxism is different. Work with your dentist to find the best treatment that works for you.