Exercises for Temporomandibular Disorder

The temporomandibular joint, or TMJ, is the most widely used joint in the body. It is estimated that 50-70% of the adult population will suffer from at least one symptom of temporomandibular disorder (TMD) in their lifetime. However, many people do not realize the symptoms they experience are a result of TMD.

Temporomandibular disorder presents with many symptoms, including:  

  • Headaches
  • Facial or TMJ pain
  • Neck pain
  • Limited mouth opening
  • Dizziness or vertigo
  • Earache, fullness, or tinnitus
  • TMJ joint noise, clicking, or clenching
  • Toothache
  • Difficulty swallowing
  • Difficulty with speech

When assessing the TMJ, we typically assess both sides of the jaw as they function as a pair. We also assess the individual’s posture as this could place increased force on the jaw. If you are suffering from temporomandibular disorder, here are some exercises to help manage symptoms and pain.

 

 

1. CERVICAL CHIN TUCK WITH OVER PRESSURE (OP)

Place your hand on your chin and slowly push your head back into a chin tuck so that your ears line up with your shoulders.

Hold for 5 seconds, then release and return to the original position. Repeat this 10 times to complete one set. Perform the set three times daily.

2. SCAPULAR RETRACTION PINCH

Tuck your chin back as you pinch your shoulder blades together. Hold your shoulder blades together for 5 seconds, relax, then repeat 10 times to complete one set. Perform the set three times daily.

3. TMJ Tongue on Roof of Mouth

Stand or sit in front of a mirror if possible. Open your jaw slightly and relax your face keeping correct alignment. Press the tip of your tongue on the roof of your mouth. Hold for 6 seconds, then slowly close your mouth. Repeat 6 times to complete one set. Perform the set three times daily.

4. TMJ Resisted Lateral Opening

Stand or sit in front of a mirror if possible, open your jaw slightly, keeping correct alignment. Move your jaw to the side as directed by your physical therapist, using your hand to provide mild resistance. Hold for 6 seconds, then slowly release. Repeat 6 times to complete one set. Perform the set three times daily.

5. Protrusion Temporomandibular Joint (TMJ)

Start by sitting tall with good posture, head over your shoulders and jaw relaxed. Perform the movement by moving your jaw forward. Your bottom row of teeth should move forward in front of the top row of teeth as far as possible. Hold for about 6 seconds and then relax to the starting position. Repeat 6 times to complete one set. Perform the set three times daily.

The therapists at Sheltering Arms Institute can create a plan catered to your specific needs to treat TMD. To make an appointment with a TMJ therapist, please visit www.shelteringarmsinstitute.com/conditions-services/tmj.

References:

Ho, Sally (2012). Physical Therapy Management of Patients with TMJ and Associated Symptoms. Sally Ho. (pp. 2-3, 19, 28, 32-33). USC Division of Biokinesiology and Physical Therapy.

 

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