Are you still suffering from the slings and arrows of temporomandibular joint disorder (TMJ)? If so, you may have already looked for help from friends. And doctors. And dentists. And anyone else who could provide you with pain relief advice.
Today I want to talk to you about a few TMJ jaw exercises that you can do from home. These TMJ jaw exercises are easy to do, won’t take up a lot of your valuable time, and are totally doable before work, when you get home, and on the weekends. Let me show you a few that I’ve found to be especially helpful.
You might think that TMJ jaw exercises consist of brutally painful techniques. This isn’t the case at all. You don’t have to get punched around like Glass Joe just to loosen up your jaw. With that in mind, let me show you a few of my favorite techniques.
Some TMJ jaw exercises can bring you relief almost instantly. For example, bring your middle and pointer finger together and press them simultaneously below the cheek bone just under your ear. (You may need to move the position of your fingers slightly depending on where the pain is bothering you the most.) When you feel the slight indentation between the top of your jaw and the bottom of your cheek bone, apply slight pressure to this spot for 5-10 seconds.
Next, you’re going to help the muscles to relax by moving your fingers downwards in a “combing” motion. Make sure to follow the jaw line as you do so. Do you feel any areas that are sore? Any lumps? When you hit these areas, pulsate your fingers over them for a few seconds to once again relax the muscles.
Lastly, if you’ve been following your jaw line perfectly you’ll eventually finish up at the tip of your chin. Make a few brief circular motions and return your fingers to the same starting point, except this time on the other side of your face.
Breathe With Me
A critical technique to keep in mind while doing your TMJ jaw exercises is proper breathing. Think meditation. Or maybe the Zen-like breathing you would try to achieve while doing yoga poses. Deep and consistent breathing will help to not only relax your jaw muscles, but also your entire body.
Let me give you an example of just one of many TMJ jaw exercises I do daily and combine with deep breathing. Open your mouth very slowly and drop your chin down as far as you can without experiencing pain (deep breath in and out). Tilt your head back (deep breath in and out). With your head still tilted, inhale deeply through your mouth and let out a big “ahhhhhhhhhh.” Bring your head back to its natural position and repeat this exercise at least five times while making sure to always take deep breaths in and out.
Home Remedies To The Rescue
TMJ jaw exercises are great ways to achieve pain relief – all from home. You don’t always have to visit the doctor or dentist in order to start feeling better. There are tons of natural home remedies you should check out to see what works best for you.