Exercises for Temporomandibular Disorder

By: Stacie Cole PT, DPT, Cert. DN

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.

 

Share This Post:

Facebook
Twitter
LinkedIn
RehaBlog

More Posts

What Is Dry Needling?

Dry needling is the use of a very thin filament (needle) to address areas of muscle tension and pain. The purpose is to relieve pain by increasing blood flow to the muscles and joints, helping nerves become less irritated, and encouraging the relaxation of muscles. Dry needling addresses musculoskeletal issues by targeting muscle trigger points to alleviate pain and muscle tightness, while acupuncture uses needles at specific points along energy pathways to address the body’s overall health and energy.

Smartphone Apps to Help Spinal Cord Injury Patients

In contemporary life, we as individuals and communities are constantly connected to each other. We crave social interaction, leisure activities, and access to each other as well as the world around us. Over the past decades, modern technologies such as smartphones have facilitated our desire to engage not only in communication with each other, but with our environment as well.

Managing and Preventing Incontinence with Physical Therapy

More than 25 million adult Americans suffer from incontinence. Men and women are often embarrassed to seek treatment for loss of bladder or bowel control. Urinary and fecal incontinence can cause low self-esteem, create social isolation, and impair quality of life. Incontinence is the lack of voluntary control over urination or defecation. There are two major types of incontinence and they are treated differently.

Backpack Safety

Backpacks are a convenient way for students to carry around their schoolbooks and supplies throughout the day, but using them incorrectly can lead to serious muscle and joint injuries. Carrying a heavy load can strain the shoulders, back, and neck. As a result, the body tries to compensate by leaning forward or sideways, which can lead to misalignment of the spine and weakening of muscles.

How to Keep Your Wheelchair Running Smoothly

Poor wheelchair maintenance can increase the risk of your wheelchair breaking down, which can lead to personal injury or even death, and increase the cost of your medical care. Additionally, wheelchair breakdown can limit your mobility and social participation. Here are tips to keep your wheelchair running smoothly.

Start your Journey

Learn more about Sheltering Arms Institute

Contact a specialist at Sheltering Arms Institute to learn more about how you can gain more freedom in your everyday life.