Top TMJ Exercises for Your Clicking Jaw

What is TMJ? TMJ stands for temporomandibular joint, a term that is often associated with the disorder called TMJD (or temporomandibular joint disorder). This involves problems related to the jaw such as clicking jaw, bruxism, and hearing loss.

To cure this disorder, therapists have developed different types of TMJ exercises. The working principle of these exercises is to strengthen the jaw muscle that's right in front of your jaw joint. Doing these exercises helps stabilize the disk that is causing the clicking or popping sound. Here are some of the most effective TMJ exercises that you can try if you have this disorder.

1. Jaw Retraction

This exercise helps to align your jaw muscles. It is best done in a mirror. Put the tip of your tongue on the roof of your tongue. Push your lower jaw forward, keeping your tongue on the roof and making sure that your jaw moves straight, forward, and back. Repeat at least ten times or as suggested by your doctor.

2. Toothpick method

Get two toothpicks. Put one in between your middle upper teeth and one in your middle lower teeth. These toothpicks will serve as your guide when you do open your mouth and move your jaw up and down. To perform this exercise, move your lower jaw sideways, then put them back exactly where the toothpick was first positioned. Do not move your upper jaw. When you're done with the horizontal movement, try the procedure vertically.

3. Opening and Closing

This is probably the easiest way to address your TMJ issues. To do this exercise, lie down on the bed with your face facing the bed. Put your fingers together in a webbed position, and put your chin in this "web." While tipping your head back, open your mouth and then bite while your chin is kept in the web.

4. Tongue Up, Open and Close Exercise

To complete this exercise, put your tongue up on the roof of your upper front teeth. Hold it in place while you open and close your mouth. To maximize the effectiveness of this exercise, maintain a good posture.

The exercises stated above are focused on the movement of the jaw to exercise and stabilize the jaw joint. But other therapists also emphasize the importance of exercising other parts of the body that has an effect on TMJ. For instance, there are exercises meant for the neck. So to know more about these exercises and what truly work for you, a quick visit to your therapist will give you the answers you need.