The 5 Best Exercises To Relieve TMJ Pain

If you’ve ever suffered from TMJ pain, you know how critical it is to find relief as soon as possible. TMJ disorders can cause pain while chewing and also in the ear, face, jaw, neck, and shoulders. TMJ pain is also associated with the locking of the jaw joint and excruciating headaches. To find relief, many doctors will suggest using strengthening and relaxing exercises as TMJ treatment.

If you are currently experiencing TMJ pain, contact Comfort Sleep Solutions. We can help you find long-lasting relief with Idaho Falls TMJ treatment plans specifically designed to treat your TMJ pain.

Read on to learn more about what exercise can help to relieve your TMJ pain today and keep it from coming back in the future.

Note: Not all of these exercises are suited for everyone, please consult with your physician or Idaho Falls TMJ specialist before doing any exercise for TMJ relief.  

Types of TMJ Exercises

Older man massaging his jaw - Idaho Falls TMJ treatment

According to Medical News Today, there are three different kinds of TMJ exercises you’ll want to incorporate into your routine to find the most relief for TMJ pain. These include strengthening, stretching, and relaxing exercises. Each type of activity is used for a different reason and should be used in conjunction with the other practices as needed. 

Strengthening Exercises

Strengthening exercises are an Idaho Falls TMJ treatment technique that are most effective between TMJ flare-ups. Strengthening exercises should be avoided when you are experiencing pain, as they can amplify the pain. Here is an activity you can use to build strength in the joint and surrounding muscles:

  • With your mouth as open and wide as you can comfortably open it, put your index finger between your chin and lower lip. As you close your mouth, push your finger inward. 

Stretching Exercises

Unlike strengthening exercises, stretching exercises are used to help treat a TMJ flare-up and offer longer-term relief. Here are some exercises to try as provided by Medical News Today:

  • Place the tip of your tongue on the roof of your mouth. Open your mouth as wide as you comfortably can, and hold for 5-10 seconds.
  • Place the tip of your tongue on the roof of your mouth. Glide your lower jaw out as far as it will go and then back in as far as it will go. Hold for 5-10 seconds in each position.
  • Slowly and steadily open your mouth as wide as it will comfortably open, with your tongue in a neutral position. Hold for 5-10 seconds, then close your mouth. Next, open your mouth slightly and glide your lower jaw back and forth 5-10 times.

Relaxing Exercises

woman meditating on a beach - Idaho Falls TMJ treatment

Since many professionals agree that TMJ pain is often caused by tension induced by stress, relaxing exercises are included in almost all TMJ treatment plans in Idaho Falls. Relaxation exercises focus more on relaxing the whole body to relieve tension rather than stretching or strengthening the jaw. With this in mind, any activity that relaxes you can be utilized as a tool to find relief from TMJ pain. Meditation, walking meditation, massage, a long bath or shower, etc., are all examples of relaxation therapies that can help. Here’s one you can try right now:

  • Sit or lie in a comfortable position. As you inhale tense your whole body starting with feet and moving upwards. As you exhale, gently release the tension in your body. Repeat 5 to 10 times. 

If you are suffering from TMJ pain we can help. Contact Comfort Sleep Solutions today to find the right treatment plan for you.

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