TMJ stretches are a really easy way for you to find pain relief TMJ.
If you’ve already wasted a great deal of time and money from doctor’s visit that yielded minimal results, then perhaps it’s time to start thinking about some remedies you can do at home.
While there are a great number of steps you can take from home that range from altering your diet to breathing exercises, TMJ stretches are perhaps the quickest and easiest way to start feeling better today.
So which TMJ stretches should you do first?
Well, a good place to start is to focus on stretching the area that is currently causing you the most discomfort.
With that in mind, let’s explore some TMJ stretches that will ease the tension in your neck and jaw area.
Pain In Your Neck
There are a bunch of simple stretches you can do to help alleviate your TMJ-induced neck tension so let’s start there, shall we?
- To get started, try taking your right pointer finger up and over your head, insert it gently into your left ear, relax your jaw, and carefully pull downwards toward the ground. Repeat this action with your other hand, this time pulling the other way. Remember to take big, deep breaths as you perform these TMJ stretches.
- Let’s stretch the muscles in the front of your neck this time. First up, align your shoulders with each other and take in a huge breath. Now let it out. Next, tilt your head back as you continue to take deep breaths with your chest. Lastly, make a circular motion with your shoulders. One revolution with the inhale. One revolution with the exhale. Do this 5 times and bring your neck to its normal position.
Huff, Puff, and Cure Your TMJ
Jaw pain caused by TMJ is about as much fun as doing your taxes. So to ease your discomfort (we mean your jaw pain – there’s not much we can do to help with calculating what you owe the IRS) let’s take a peek at a few basic stretches to get you loosened up.
- Open your mouth and slowly drop your chin downwards. Tilt your head back while pointing your forehead up towards the sky. Take a deep breath through your mouth, exhale, and return your head and jaw to their normal resting place.
- This next one is a great exercise you can do even on your morning commute (we here at the site are not responsible for any strange glares you may receive, however). Move your jaw to the right side and hold for about 5-10 seconds. Return it to its normal resting place. Now move your jaw to the left side and hold for about 5-10 seconds. Pretty easy, isn’t it? Try doing this about once per day to give your jaw a good stretch.
TMJ stretches are a quick and easy way to attain pain relief all from home.
By utilizing these stretches, and more, you can begin the road to recovery the natural and healthy way.
If you’ve found these stretches helpful, I’d recommend clicking here and grabbing our free TMJ Starter Kit that includes loads more that you can do to start feeling better fast.
Take Care,
Kevin
Wow! I have had horrible jaw pain, headaches, neck and shoulder pain, and a long list of other problems for over a year now, and I’ve just been trying to ignore it all this time. I just did these stretches, and for the first time I have felt instant relief. I work as a firefighter, so I’m constantly stressed, carrying heavy tools and and an airpack, putting excess stress on my jaw, neck, shoulders, and back, and my tmj comes on with a vengence every single day. I really think these stretches will change my life. I rarely get excited about things like this, but it actually works. Thank you for making this site!
Justin,
I’m so happy this has helped you!! This just made my day.
It is pretty amazing what a few stretches can do, isn’t it? If you ever feel like you need to take it up a notch, I highly recommend Bikram Yoga. It’s a bunch of great stretches in a warm room.
I’d imagine after all that tough work you do (which we all thank you for), it would be a great relaxer both physically and mentally. Give it a shot, I promise it will make a difference.
Take care!
Kevin
Hi Kevin,
I don’t just have TMJ, but a doctor actually shaved down areas on the surface of many of my teeth 15 years ago to adjust my bite (which there was never any real problem with1). I could barely stand up and was eating pureed food with a locked jaw. My jaw hypo extended. So the entire natural stopping balance of my teeth and jaw changed. The only thing that helped me was a stabilization appliance that a specialist designed for me (that took the pressure off of my jaw) and minor orthodontics. Eventually I weaned myself off of it since I did not want to be dependant and through my own knowledge of yoga, etc. (I am also certified as an instructor) developed my own methods of retraining my body to adapt. I have been successful with coping and maintaining for the past 10 years.Unfortunately and recently, a dental visit set me off again. It’s been a long time since I have felt this way and I am really not sure that I can get the balance back, nor am I sure that I am or have been functioning at my optimal level of fitness.
I am wondering what you suggest. I would also like to email and correspond with you!
I hope that you are well and look forward to your response.
-AJR
Hi AJR,
I responded to your email, but wanted to mention some things here.
First off- It’s crazy to me how many people are worse off after going to a dentist. Just not right.
I’ve found Bikram Yoga to me incredibly relaxing. I just have to be very careful that I’m not clenching while pushing into the tougher poses.
The best places to start are basic neck and jaw stretches like the one in this post, and other on the blog such as: http://www.tmjhomeremedies.com/dealing-with-a-tmj-problem-try-these-3-home-remedies/
Heat & Cold treatment gets good results for many people as well.
You can get your balance back, regardless of how far your dentist set you back!! Keep the faith and take care!
Kevin
Good suggestions. I have TMJ; but not from clenching or grinding. Mine comes from my jaw moving out of normal location while I sleep. My jaw actually moves and stays either right or let of center. Jaw exercises are good. Neck exercises are good too. P90X has a neck stretch that is awesome. It’s called the “chicken wing” I think? It stretches the muscles between the ear and shoulder. The dentist told me that taking Ibuprofin for a solid two weeks at least twice daily would cure 85% of TMJ problems; however I went to the Doctor and requested anti-inflamatory pills. They gave me Naproxen. That’s just an amped up Ibuprofin drug. Thanks for the tips. Gotta go.
Hi Lance,
I’ve heard the same run-around from doctors.. “just take loads of pain killers” isn’t a remedy, it’s just ignoring the issue.
But I digress…
If inflammation is at the root of your pain (as it is for millions of people), a better option is to eat a clean anti-inflammatory diet.
Things like red meat, wheat, and dairy are highly inflammatory. However soy, veggies, and fruit have been shown to be anti-inflammatory.
Sadly most doctors don’t even bother to ask what people eat! Why not just eliminate foods that increase inflammation and eat what decreases it? By eliminating the cause, you can feel better without having to cover your symptoms!
For more on this, check out this article: http://nutrition.about.com/od/dietsformedicaldisorders/a/antiinflamfood.htm
Thanks for commenting!
Kevin
i have tmj and it stresses me out a bit. ive gon to doctors and they have suggested a platic cover for my upper teeth. but it doesnt help me much. i have tried everything. please help.
Hello Eliodoro,
Have you gotten the free ebook? Honestly, that’s the best place to get started.
You can get it from the sidebar, or the homepage.
Take Care,
Kevin