Although it is not a form of exercise, this technique can help reduce stress and ease any TMJ-related discomfort. Inhale for a count of five or ten, then slowly exhale. Mayo Clinic recommends breathing exercises to help reduce the pressure in the jaw muscles. In that case, you can incorporate some relaxation techniques to help ease the tension.

Suppose the pain and discomfort in your TMJ are stress-related.

Repeat five to 10 times, up to eight times a day. Place an index finger on an upper canine tooth, then try to bite the finger. Hold the stretch for up to five minutes a few times per day. Step 2: Move your lower jaw to the right, and hold for 5 seconds. Step 1: Hold your head steady and open your mouth as wide as possible for you. If you experience pain, then perform a gentle stretch. You want enough to give your jaw a good stretch. This exercise will stretch your jaw muscles, but should not cause pain. The number of tongue depressors used will depend on the size of the opening between your upper and lower rows of teeth. Place a stack of tongue depressors between the top and bottom rows of teeth. Place the tongue to the palate, then move the jaw from side to side. Breathe through the nose to help better position the teeth and tongue. Keep the bottom and upper teeth apart to help relax the jaw. Place the tip of the tongue on the palate, just behind the front teeth. Physical therapist Steve Kraus created this set of TMJ exercises intending to limit the activity of the muscles responsible for chewing. Bring your chin toward your neck (creating a 'double chin'), then push it out again. Squeeze the shoulder blades together while lifting and lowering the chest. Lift and lower the chin as if nodding the head. Open and close your jaw while pressing the tongue on the palate. Don't open it so wide that you develop a cramp, but make sure that as you open it you feel that the muscles of the jaw are actually being stretched. Make-believe that you are about to bite on a gigantic apple and open your mouth as wide as you can. Open and close the jaw while gently pressing the tip of the tongue on the palate. The point of this exercise is to stretch the jaw muscles. Place the tip of the tongue on the mouth's upper palate, putting gentle pressure on the palate. This routine includes a series of jaw exercises: Rocabado 6圆 exercises are some of the most well-known physical therapy exercises for TMJ pain relief. Hold this position for a few seconds, then move back to the center. Once your mouth is closed, move your jaw to the left while looking to the left with your eyes.Hold your mouth open for a few seconds, then slowly close it. Relax your jaw, then with your teeth slightly apart, slowly open your mouth as wide as you can while looking up with your eyes.You might need more time before you can engage the joint. Remember to be careful, and if you experience pain while doing the exercises, stop immediately. Gently stretching your jaw and joint area can also help keep TMJ pain from returning. Keep your thumb under your chin, then take your index finger from the same hand and place it on the ridge between your chin and lower lip. As you push your thumb, slowly open your mouth, keeping it open for a few seconds before slowly closing it. Place one thumb under your chin, and gently push downward against it. These exercises involve opening and closing your mouth while placing some resistance on your chin.

If you want to keep the discomfort of TMJ pain away, these strengthening exercises may help you find relief. Try relaxing techniques and gentle stretching to help relieve the pain, and attempt TMJ strengthening exercises once the initial ache has subsided to help keep pain from returning. 2, 2018.When actively experiencing pain and discomfort from a TMJ problem, exercising the area may not be incredibly helpful. Take over-the-counter medications, for example. Mind-body considerations in orofacial pain. Apply heat or cold to the face in combination with exercises to gently stretch and strengthen the jaw muscles. National Center for Complementary and Integrative Health. Comparative effectiveness of traditional Chinese medicine and psychosocial care in the treatment of temporomandibular disorders-associated chronic facial pain. Rochester, Minn.: Mayo Foundation for Medical Education and Research 2018. But if TMD is related to tightness and imbalance in the TMJ muscles because of clenching, a professional jaw massage might be what the doctor ordered. There are different causes of temporomandibular disorders (TMD), including arthritis or a jaw injury. Philadelphia, Pa.: Saunders Elsevier 2015. Difficulty opening or closing the mouth (hence the term, lockjaw). In: Cummings Otolaryngology: Head & Neck Surgery. In: Kelley and Firestein's Textbook of Rheumatology. National Institute of Dental and Craniofacial Research.

Lock jaw exercise