If your jaw pops and clicks when you move your mouth or your ears hurt for no apparent reason, you could have a TMJ problem.
TMJ stands for temporomandibular joint, and it’s the tiny, delicate part of your body responsible for massive movement. Every time you chew, speak, yawn, or do anything that moves your mouth, the TMJ is hard at work.
Most of the time, we don’t even think about this little joint. But when it’s out of alignment, we can’t help but pay attention. The discomfort it causes is hard to ignore.
On average, over ten million people deal with the symptoms of a temporomandibular joint disorder (TMD). The types of problems you’ll notice depend on the disorder, and there are over thirty types. Common signs of a TMD include joint popping, clicking, or locking and sore facial muscles.
If a TMJ disorder is causing your discomfort, a dental splint is probably the first thing your doctor will suggest. These oral appliances help your jaw muscles relax while you’re asleep, giving them time to recover from the day. But when you’re awake, try these simple exercises and stretches to relieve your symptoms.
Start With Stretches
You’ve heard the caveat, “Before starting any exercise program, talk to your doctor.” This applies to TMJ exercises, too. If you have a serious TMJ disorder, exercising the wrong muscles and joints can make the pain worse.
However, if your disorder is causing discomfort, stretches can reduce the symptoms. Skip the exercise for now, and give your muscles and joints a break. Help them relax with gentle stretches.
These little stretches don’t overwork the area, but they can help relieve the tightness causing your pain. As you stretch, if it hurts, stop. The point is to relieve the discomfort, not worsen it.
To do these stretches, start with a relaxed jaw and teeth in a resting position (slightly apart). Slowly move your mouth open as wide as you can before you feel any discomfort. Hold that position for a ten-count, then slowly close your lips.
Without moving your head or neck, shift your jaw to the left for a ten-count, then back. Finally, move your jaw to the right for another ten seconds and back. You may need to work up to ten seconds, and that’s fine. Remember, stop if you feel anything other than a slight pressure.
Resistance Exercises
These exercises give your mouth extra movement as your jaw pushes against (resists) your hand.
Start with resistance against opening your mouth. For this exercise, use your mouth to push down against your thumb as it presses against your chin. Your thumb is pushing upward; your jaw is trying to open. Slowly let your mouth open for a ten-count, then close it.
Next, resist closing your mouth. Keep your thumb where it is under your chin, and place your index finger under your bottom lip. Open your mouth and let go of your chin with your thumb. Then, close your mouth, but use your index finger to resist the movement. Keep the resistance gentle, but repeat 5-10 times.
TMJ Exercises by Steve Kraus
Physical therapists have assigned TMJ workouts for decades, but Steve Kraus’s are one of the most well-known. They’re included in the official Oral and Maxillofacial Surgery textbook for temporomandibular joint disorders.
The complete set includes a variety of exercises that teach you how to minimize using the masticatory (chewing) muscles, but you don’t have to read the whole textbook to learn the routine. We’ve summarized it here:
- Keep your tongue at rest, with the tip on the palate behind your upper front teeth. If your tongue doesn’t land here naturally, keep practicing the placement until it becomes a subconscious movement.
- Relax your jaw by keeping your upper and lower teeth apart.
- Practice breathing through your nose with your tongue and teeth in those resting positions.
- Rotate the jaw from side to side with your tongue touching the palate behind your upper front teeth.
If these routines don’t cause pain, you can move on and try the strengthening exercises. Find an object (Kraus recommends multiple tongue depressors) and hold it between your teeth. Whatever you use, it should be enough to stretch your jaw without causing pain.
Kraus’s last workout involves biting your finger. Don’t worry; it doesn’t have to hurt! Simply put your index finger against an upper tooth and try to bite it. You’ll move your jaw in various ways as you attempt to grab hold of the finger.
Conclusion
TMJ disorders are all unique. Your symptoms might benefit from a gentle touch, and a few stretches can get you back on track with your day. But if the problem is more severe, regular exercise can speed up the healing process.
No matter what you do, it shouldn’t hurt. The goal is to encourage your TMJ and the muscles around it to relax, rest, and do their job without pain.
