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TMJ Exercises

Massaging the various muscles that ache enables them to loosen. Press on the muscles of the face, neck and shoulders to pinpoint the painful areas. Then massage those painful spots with hard but short strokes. Patients are encouraged to practice this several times a day until the muscle stops aching when pressed.

Patients are encouraged to focus on their masseter muscles, located on each side of the jaw. To do this, place your thumb in your mouth and press on the muscle toward the back of the mouth. Prod those hard-to-reach spots behind your teeth with your index finger and continue massaging. Massage daily for fifteen to twenty minutes.

If massage-approaches interest you, seek a massage or physical therapist that specializes in trigger point therapy and neuromuscular therapy.

Maintaining good posture can help alleviate TMJ pain. To practice good posture, use your chin to press your head back. Train for three sets of fifteen repetitions twice a day.

Using a resistance band positioned around a fixed object such as the hinge of a door, grab both ends with each hand. Stand up straight and slowly pull the ends toward your body, keeping your elbows flexed at 90 degrees. Exhale as you pull back and squeeze your shoulder blades together. Inhale and slowly return to starting position. Do three sets of fifteen repetitions once a day.

Consult with a TMJ for more information regarding TMJ exercises.

Friday, May 17, 2013