TMJ discomfort can be life-changing, negatively impacting many important aspects of life, including eating, sleeping, and the desire to do things with friends. If left unchecked, it can even lead to problems such as insomnia, depression, and anxiety (through the Cleveland Clinic). Temporomandibular joint is an abbreviation for temporomandibular joint. These are the mandibular joints in front of your ears that connect your mandible to the skull on the side of your head. Your temporomandibular joint acts as a hinge that helps your jaw move. Some people experience temporomandibular joint disorders, which can be divided into the following symptoms: jaw or temporomandibular joint discomfort, ear or face discomfort, chewing problems or discomfort during chewing, jaw locking, and difficulty opening or closing the mouth.
Often, pinpointing the cause of TMJ discomfort can be challenging. Possible causes include injury, arthritis, some genetic factors, or an event that causes the jaw to be misaligned. Chronic teeth grinding or clenching of teeth is also another possible risk factor. Sometimes TMJ problems are temporary and can be done with self-care such as exercise and other non-invasive measures**.
Tips for managing discomfort.
Some people may need surgery to address TMJ issues, but many people can make lifestyle changes and implement natural** to help relieve TMJ discomfort. For example, you can try eating softer foods like yogurt, shakes, mashed potatoes, soups, scrambled eggs, and cooked foods, while avoiding harder, crunchy foods and chewing gum.
Other simple but profound changes can also help, such as intentionally resting your jaw throughout the day, maintaining good posture, sleeping well, reducing stress levels, and exercising your jaw through stretching, strengthening, and relaxation exercises. In fact, a study published in the Journal of Dental Research found that sexual exercise was highly effective in relieving discomfort and other symptoms associated with TMJ issues.
In addition, a combination of hot and cold exercise can help reduce acute discomfort. Try applying an ice pack to the source of the pain for about 10 minutes, then try a few exercises, and finally apply a warm towel for 5 minutes. Be sure to consult with your doctor before starting any exercise program to make sure the movements are right for you.
Goldfish Sports.
One of the most commonly recommended exercises to address and relieve temporomandibular joint discomfort is the goldfish exercise. This exercise is recommended by many medical professionals to help enhance TMJ. There are two versions of this action: partial on and full on. To practice partially opening, place your tongue on the roof of your mouth and place one finger on the side where your lower jaw TMJ is located, just in front of your ear. Then, place the index or middle finger of your other hand on the front of your chin, just below your lips. Slowly lower your chin halfway down, use your fingers to help guide and push the movement, and return to the closed position. A different variation of this action is to place one finger on each TMJ joint instead of one finger on the chin.
The full version of the goldfish exercise involves lowering your chin all the way down and then closing it up again. Whichever version you choose, repeat this action six times, one set. It is usually recommended to do a total of six sets per day.
Chin creases.
Chin creases are another common exercise that is often recommended to help with TMJ issues. This movement helps to stretch the temporomandibular joint and jaw muscles, and it also helps to strengthen the neck muscles, resulting in proper head alignment and posture. This exercise consists of – you guessed it – tucking your chin.
To practice this movement, you can start sitting or standing, whichever is more comfortable for you. Start actively pulling your shoulders down and back while keeping your chest up. Then, gently straighten the chin back and tuck it down into the neck – essentially creating a "double chin". Try to hold this position for three seconds, then relax into a neutral position. Try to take a deep breath and try not to hold your breath. Repeat this 10 times to complete the set.
Inhibits the opening and closing of the mouth.
Inhibiting oral movements can help strengthen the temporomandibular joint, as well as muscles that help with chewing and eating. In this exercise, you will open and close your mouth to resist resistance. To start practicing an opening exercise with resistance, start by placing your thumb under your chin. Then, gradually start opening your mouth and gently apply resistance by pressing your thumb into your chin, preventing your chin from falling. Hold this position for three to six seconds, then slowly bring your mouth back into the closed position.
To practice a resistance closing exercise, start with the closed mouth pose. Place your index finger on the front of your chin (below your lips) and your thumb under your chin with both hands. Gently lower your chin and open your mouth. Then, slowly try to close your mouth and gently squeeze your chin, applying gentle resistance to the movement.
The lower jaw moves forward from side to side.
To make left-to-side and forward jaw movements, start by finding an object about a quarter of an inch wide, such as a tongue depressor, a wooden spatula, or a popsicle. To make a side-to-side movement, place the object in your mouth between your front teeth. Then, keeping your teeth in contact with the object, move your jaw steadily and gently from side to side. As shown, in this action, you need to hold the object in your hand to help hold it in place. For the lower jaw to move forward, place the object in the mouth in the same way, but move the lower jaw forward until the lower teeth are in front of the upper teeth and then retract them again.
If these exercises are too easy for you over time, you can increase the thickness of the objects you use. For example, you can stack two or more popsicle sticks on top of each other.
Tongue movements.
According to Oxford University Hospital, tongue movement exercises will help strengthen muscles, help you move your jaw back, and help prevent the clicking sounds that often occur in TMJ problems. It will also help relax the muscles and help you close your mouth and move from side to side, forward and backward. It's best to practice these exercises during the day when you usually feel calm, such as just waking up in the morning, or at night before bed.
Start by sitting up straight. Close your mouth so that all your teeth are within reach, but your jaw is not clenched. Place the tip of your tongue on the roof of your mouth, just behind your two front teeth. Move the tip of the tongue to the back of the mouth, as far as possible while keeping the teeth in contact. Place your tongue here and slowly start opening your jaw until you feel your tongue start pulling away from the roof of your mouth. Stop here, try to hold it for five seconds, then close your mouth and rest. Repeat for a total of five minutes. You shouldn't hear a clicking sound during the exercise – if you hear any noise, you may need to adjust the position of your chin and try again.
The jaw is intentionally relaxed.
Another exercise that can help relieve TMJ discomfort is to consciously and purposefully relax your jaw and TMJ. It is advisable to try this practice while sitting in meditation. Throughout the day and while sleeping, we may subconsciously or unconsciously clench our teeth or tense our facial muscles, especially when we experience stress or anxiety.
It's important to relax and release your jaw muscles every once in a while. To practice this exercise, place your tongue on the roof of your mouth, just behind your two front teeth. Slowly open your chin slightly, just a little bit, trying to relax the muscles in your jaw attentively. Try to make the movements as natural as possible, rather than feeling forced or robotic. When you're feeling stressed, try this exercise, perhaps during your lunch break, before bed, or set a timer to practice at a certain time each day.
Vampire Pose.
Many yoga poses not only help to foster relaxation and mindfulness, but also support proper head alignment, helping to prevent jaw tension. When trying the upper pose for the first time, start with a seated position and gaze forward. Bend your right arm and place the palm of your right hand at the base of your skull, at the back of the neck where the neck and head are connected. Lengthen the back of your neck a bit. Slowly lift your left arm up and outward to the side of your body, keeping your fingertips away from your shoulders. Then, gradually turn your head to the left. Take three deep breaths and rest. Repeat the same exercise on the other side. You can try to practice this practice at different times of the day or incorporate it into your yoga practice, if you have one.
If you are familiar with Yoga Asana Warrior II, you can try to practice this exercise in this asana because the shape of the arms is slightly similar. This maneuver can help reduce the chances of your head and chin protruding forward.
Face-down cobra.
To practice a face-down cobra, start by lying on a soft surface, such as a yoga mat or a floppy carpet. Raise your head so that your forehead floats just above the ground and gaze down. Note that this downward gaze is a variation of the traditional cobra pose, in which you usually raise your head and gaze forward. In this asana variation, you'll tuck your chin and focus on lengthening your upper back to help strengthen the muscles at the back of your neck.
Bring your inner thighs together and place your arms on either side of your torso. As you inhale, begin to lift your chest off the ground, continue to look down, and lengthen the back of your neck. As you exhale naturally, gently lower your back to the floor. Repeat this movement five times, moving slowly and steadily, with control and intention.
Open the chin.
This gentle exercise is like a light self-massage of your jaw and TMJ. To practice opening your jaw, start sitting in a chair or on the floor, whatever feels most comfortable for you. Make a fist with one hand and gently place it on the side of your chin. Slowly begin to turn your head towards your fists, gently resisting movement with your fists, but don't press fists into your chin or move your hands. This will help activate your sternocleidomastoid muscle, an important muscle that controls the position of the head and jaw.
Then, you'll begin to change movements so that your chin is pressed against your fist – pause here for a deep breath or two, then relax. Repeat the same on the other side. Try to practice this exercise with your mouth slightly open to help promote relaxation. If your jaw pops or you feel uncomfortable, stop this exercise.
Neck strengthening exercises.
Neck problems are often associated with temporomandibular joint discomfort – after all, the neck and jaw are actually connected. In fact, a scientific study found that 70% of people with TMJ disorder also experience neck discomfort. Therefore, practicing exercises that help stretch or strengthen the neck muscles can help alleviate TMJ problems.
One exercise that can help relieve jaw tension is a simple neck strengthener. When practicing, sit down first. Elbows are bent and fingers are crossed. Then, place the palm of your hand on the back of your head, right at the base of your neck, where your neck meets your skull. Gently and slowly press your head into your hands, stopping here to take three deep breaths. Then, keeping your hands and arms constant, gradually turn your head to the left and press your head in your hands again for three rounds of breathing. Finally, turn your head to the right, hold for three breaths, and relax.
Cat Cow Pose.
Cat Cow Pose is a traditional yoga pose that can be specifically used to relieve neck tension. To practice this variation, start with your hands and knees, palm-side down under your shoulders and knees under your hips. As you inhale, look up at the ground with your abdomen facing the ground and your spine in a "U" shape. You can look up at the sky or lower your chin a little. As you exhale, look to the right and over your shoulders. Take a deep breath here and head back to the center. The next time you exhale, look to the left, over your shoulder. After a round of breaths, return to the center. Then, exhale and tuck your chin and arch your back like a cat. Stay here and let your head hang down and move it back and forth, left and right, if it feels comfortable. Repeat this process for about a minute.
Legs up against the wall.
The leg-to-wall pose is considered an inverted pose and usually involves moving the head under the heart and hips, thus flipping the body over from the typical standing position. In yoga, handstand poses can help relax and strengthen muscles, as well as support circulation. This asana should help to promote blood flow to the lower jaw and temporomandibular joint area.
To practice this pose, you need a wall, and you may need a yoga mat or something soft. You may also want a pillow to be placed under your head, or between your knees and the wall. First, start lying on your side with your knees bent and your hips and feet pressed against the wall. Slowly turn around and lie flat with your feet resting against the wall. Keep your hips as close to the wall as possible and feel comfortable. You can straighten your knees or keep them bent, whichever feels best. Place your arms wherever you want to rest. You can hold this shape as much as you want – up to 20 minutes – and gently push yourself off the wall with your feet, then roll backwards to the side or lie on your back for a moment. Slowly return to your seat.
Standing forward bend pose.
The Standing Forward Bend is another traditional yoga pose that involves a chin tuck and an inversion, which will help to get blood flow to your head, including TMJ.
To practice this pose, start standing with your feet hip-width apart. The upper body is extended, the hips begin to fold forward, and the knees remain slightly flexed. You can rest your hands on your lap, on a yoga mat, on the floor, or in a chair. As you try to relax the muscles around your neck, tuck your chin in your chest and let your head hang down. Try to relax your jaw. If you're feeling okay, you can shake your head as if to say "yes" or "no," or move in small circles to help release tension in your neck and shoulders. Try to hold this position for up to a minute, breathing deeply. As you inhale, slowly return to a standing position and finally lift your head.