1. Alignment
The first exercise used to counter the effects of a TMJ disorders entails placing the tip of your tongue on the upper part of your mouth, very close to the front teeth. You must carry out this action with your teeth clenched. Roll your tongue backwards towards your throat, slide it as far as you can. Hold your tongue in that position and slowly open your mouth. Keep the tongue fixed, if you feel it move as you open the mouth, stop and stay in that position for a couple of seconds. You can then relax and repeat the exercise two or three times.
2. Chin Press
The second exercise involves pressing your lower jaw backwards using the thumb and forefinger. Place the fingers at the front of the jaw. Perform this action in a sitting position with your head resting on a couch or chair. The headrest must curtail the impact of the pressure by preventing your head from moving. Reduce the pressure when your lower jaw moves backwards. For better results, repeat the exercise at least five or more times a day. TMJ symptoms such as neck pain can be drastically reduced by following various therapeutic and dentistry procedures.
3. Chin pull
The third exercise is somewhat similar to the previous one. Seat down with your head resting on a chair or couch. Press your lower jaw backwards. Unlike the chin press, you must also pull the lower jaw forward. Keep the head in a fixed position the whole time and stay in that state for a few seconds. Proceed by moving the jaw muscles forward until your lower teeth stick out. Hold for a while and then relax. Repeat the push and pull maneuvers up to four times a day.
4. Joint strength
In the final exercise, gently push the lower jaw sideways using your palm. Hold this position for a few seconds before realigning your teeth in a backward motion. Stay put for a while before moving sideways in an opposite direction. Rest when you reach the end and resume the realignment motion. Next, push your lower jaw downwards using the fingers. Hold for a while and push back into normal position. Repeat the routine at least four times a day.
At the end of these TMJ disorder exercises massage your muscles. Focus your attention on any painful nodules for maximum effect. A little oil or lotion might be helpful in addition to opening and closing your mouth while massaging.
Learn more about TMJ
TMJ is a very complex disorder. If you are suffering from neck, shoulder or back pain, you may want to learn more about TMJ. If that’s the case, please download my free e-book. It will help you understand more about this complicated, painful problem and could lead you to?a corrective treatment to end your pain for good.