This article explains how to do TMJ exercises to increase jaw mobility and decrease pain and other TMJ symptoms.

it’s possible for you to do these at home or with aphysical therapist (PT).

prior to beginning

TMJ exercises may cause slight discomfort, but they should not cause outright pain.

If they do, stop and check in with your PT to ensure that you are doing them correctly.

Tongue on Hard Palate

This passive exercise gently mobilizes the jaw without actively opening or stretching it.

To do this exercise:

Some PTs suggest making a clucking sound as you relax the tongue.

Controlled Opening Rotation

Controlled opening exercises involve moving the jaw without jutting the jaw out.

To perform the exercise:

Cervical Retraction

Cervical retractionhelps youmaintain proper head and neck position.

Keeping your head directly over your shoulders ensures that your jaw can open and close without obstruction.

Shoulder Retraction

Another great exercise for TMJ is thescapular retractioninvolving your shoulder blades.

This can help your jaw maintain a neutral position.

How Often Should I Do TMJ Exercises?

Many people benefit from performing TMJ exercises two or three times a day.

If your TMJ symptoms get worse after exercise, stop and check in with your healthcare provider or PT.

You may have another condition that the exercises are aggravating.

Summary

TMJ exercises are a valuable part of a TMJ treatment plan.

They can improve jaw mobility and relieve pain by gently stretching and mobilizing the jaw muscles.

These exercises can be done several times a day, both at home and in your physical therapists office.

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