TMJ is short for Temporomandibular. It is a part of the face that connects the jawbone and skull. TMJ is present on both sides and takes care of the movement of jaws. It acts as a slider to ensure that the movement is as smooth as possible.
There maybe certain issues with TMJ. A core issue is difficult to identify. Based on several cases from the past, experts have concluded that an issue with TMJ may be because of Arthritis, Genetics, or Jaw injury. Another factor that can negatively affect TMJ is the habit of grinding teeth.
An issue with TMJ is mostly temporary unless the damage done is critical. The performance of surgery is always the last option.
In the majority of the cases, an issue with TMJ can be treated with simple exercises. For better results, you may consult your doctor and attend one or several sessions of physiotherapy in Calgary.
Exercises To Relieve TMJ Pain
There are a few exercises that can be performed to relieve the TMJ pain. They can also be performed as a way to strengthen TMJ.
Partial Opening
You can do it in either way.
The first way involves placing your tongue on the upper part of your mouth. The tongue must be kept behind the upper teeth. Don’t force the tongue to remain there. The placement of the tongue must be gentle. Keep one finger on the chin and the other finger in front of the ear. The other finger must be on that portion of the face where you feel the connection of TMJ. Now open the mouth a bit and then close it. Don’t rush and keep the pace slow. Repeat this six times in one set.
The other way is similar except it involves the placement of two fingers on both sides of your face. While performing this exercise in both ways, you would feel a bit of resistance. In case you feel pain then kindly consult a doctor.
Full Opening
As the name suggests, this exercise involves the opening of the mouth to its full extent. You must, however, remember to not apply force or pressure on your mouth.
This can also be done in two ways. The first variation involves the placement of one finger on your chin and the other finger in front of the ear where you feel the presence of TMJ. Any doubt related to the placement of the second finger must be clarified by the doctor. Keep your other finger steady in front of the ear and use your first finger to move the lower jaw downwards. One set must consist of 6 such exercises. Avoid putting any kind of force.
The second variation involves the placement of both the fingers in front of the ear where you feel the TMJ. Once you have placed your finger on the opposite side of the face, move your lower jaw downwards as much as you can. Better guidance can always be obtained from a local specialist. For instance, physiotherapists help alleviate TMJ pain with the implementation of right exercise and jaw movements.
Relaxed Jaw
Every exercise requires you to keep your muscles relaxed. This applies to every person of every age and gender unless it is mentioned otherwise.
The exercise requires you to be as relaxed as possible. It also requires you to keep your jaws as relaxed as possible. The position of your tongue must be on the upper mouth. Do not touch the tip of the upper teeth, nor bring your tongue in front of the upper teeth. Now allow your mouth to open without applying any force. Take both the jaws apart from each other and then bring your jaws back to the normal position. There is a particular time frame as to how long you should keep your mouth open. You may, however, do it at a slower pace without keeping a huge time margin.
Applying force during the exercise can further damage TMJ. If you feel pain at any point, then don’t exceed that limit of opening your mouth.
Sideways Movement
The exercise mainly deals with the movement of the lower jaw. It requires you to use a small object. An object of ¼ inches can be used during the earlier sessions of the exercise.
Open your mouth and place the object on the lower teeth while keeping it in touch with the upper teeth. Keep holding the object and do not let it go. If the object is left free then it may get inside the body. Now move your lower jaw to both sides. Take your time and do it slowly. Avoid rushing it to complete faster.
Once the exercise becomes easier, you may increase the thickness of the object. For this purpose, you may either buy a thicker object or combine more than on thinner objects. Both of them would work well.
Forward Movement
Forward movement exercise is majorly a second variation of the Sideways Movement exercise. This also involves the usage of an object. The dimension may be ¼ inches, to begin with.
Place your tongue on the upper part of the mouth, just below the upper teeth. Keep the object in between both the jaws. With the support of the object, move your lower teeth to the forward position. Don’t force the jaw to move and take it as easy as possible.
Once you are comfortable with the exercise, increase the number of objects or increase the thickness of the object and repeat.
Final Words
Every exercise must be performed first under the supervision of a professional. A professional can be found on the internet. You just have to find a search engine and type TMJ specialist near me to one. A list of the specialists would appear along with their reviews. Choose the one that fits best for you and get started with your treatment.
