The pathology of the temporomandibular joint, better known as TMJ, affects the junction between the jaw and mandible, that is, the one that allows you to open and close your mouth; its connections, located before the ears, connect the jaw to the skull and control the movements of the mouth. This painful pathology can affect both the actual joint and the surrounding muscles; the most common symptoms are, among others, pain or difficulty moving the jaw, pain in the ears, head, snapping when you open and close your mouth, facial pain and dizziness. Exercising your jaw allows you to increase circulation and oxygen supply to the joint and its muscles, thus helping to keep it young and functional.
Steps
Step 1. Train your mouth with resistance exercises
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Put your thumb under your chin, in the center.
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Slowly open your mouth by lowering your jaw, while applying light pressure under the chin with your thumb.
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Keep your mouth open for 3-6 seconds, then slowly close it.
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Repeat the exercise 3 to 6 times.
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Step 2. Exercise the joint in the opposite direction by resisting as you close your mouth
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Place your thumbs under the chin and forefingers on the jaw joints.
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Press lightly with both thumbs and forefingers as you close your mouth.
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Repeat the exercise 3 to 6 times.
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Step 3. Keep your tongue on the roof of your mouth as you slowly open and close your mouth
Repeat this exercise many times.
Step 4. Exercise the jaw with lateral movements
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Open your mouth and put an object that is less than an inch thick between your teeth, such as a pencil or a popsicle stick.
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Slowly move your jaw first to one side, then to the other.
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Repeat this exercise several times, until you are comfortable with it, then choose a thicker object and start over.
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Step 5. Use the same object placed between the incisors to exercise the jaw with the forward movements
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Slowly move your jaw forward until your upper incisors are behind your lower ones.
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Repeat this exercise several times, then when you find it easily, start over using a thicker object.
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Advice
- Rest your tongue on the roof of your mouth while keeping your mouth slightly open, this will help you relax your muscles if you have a tendency to clench your teeth.
- The moist heat of a wet towel helps with TMJ pain.
- To reduce the pain and discomfort caused by TMJ disease, eat only soft foods, don't use chewing gum, and don't bite your nails.
- Setting your phone's alarm to ring every hour will help you remember to keep your jaw muscles relaxed.
Warnings
- Too much stress can contribute to TMJ problems, so get plenty of exercise, learn to meditate, do yoga, or other activities to reduce stress.
- Squeezing or grinding your teeth can cause or worsen the symptoms of TMJ pathology: consult your dentist to see if you need to use a bite, which is a protection for the teeth if you suffer from this condition.
- The jaw exercises are not painful and do not increase the pain already present, so if this happens, stop exercising and consult a doctor.
