In part 1 of our blog, we discussed the definition, signs and symptoms, causes, and evidence-based treatments for TMJ dysfunction. In this second part, I will delve into some jaw specific rehab, self-muscle release techniques and postural exercises that you can try out to manage your own jaw related pain and headaches.

 

Exercises for TMJ Dysfunction:

1. Jaw and Tongue Positioning Techniques

These exercises can help with TMJ dysfunction by promoting proper jaw and tongue positioning. Which will encourage optimal jaw function, alignment and can prevent clenching, which can contribute to muscle strain and pain.

 

a) Tongue Rest Position:

Practice placing the tip of your tongue against the roof of your mouth, just behind your front teeth especially when at work or other times of high stress. This position helps keep your jaw in a relaxed state and can avoid clenching your teeth.

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b) Controlled Jaw Movements:

Gently open and close your jaw while keeping your tongue in the rest position. Make sure your jaw is symmetrical, so that your front teeth line up with the bottom. You may need to position your tongue more to the left, right, front or back of the mouth to maintain symmetry. It’s recommended you do this in front of a mirror.  Perform this exercise twice daily for 1- 2 minutes to retrain your jaw muscles and prevent discomfort.

 

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2. Jaw Muscle Release Techniques:

Self-release techniques for the muscles around the jaw and neck can help alleviate TMJ dysfunction and associated headaches by reducing muscle tension and improving blood flow. These techniques can also help to release trigger points (knots) in the muscles, which can contribute to pain and discomfort in the jaw and head. By regularly part taking in self-release methods, you can experience relief from TMJ symptoms and help reduce the frequency and intensity of jaw related headaches.

 

a) Masseter Muscle:

Place your index and middle fingers on your cheek slightly in front of your jaw joint. You can clench your teeth together to feel your jaw muscle contract under your fingers. Once you have located the muscle apply a mild to moderate pressure to it. While this will be painful it should be within tolerable limits. Use slight, rolling movements to massage the muscle. Repeat steps 2-3 for up to 30 seconds. The pain should begin to fade during this time and you may notice the tension in the muscle easing.

 

 

 

 

 

 

 

 

b) Pterygoid Muscle (Internal) Release:

Wash your hands thoroughly or use a glove. Make a “pincer’ grip so that your index finger is inside your mouth. Rest your index finger and thumb on your jaw muscle. Using this pincer grip apply static pressure on your jaw muscle. While this will be painful it should be within tolerable limits. Repeat steps 2-3 for up to 30 seconds. The pain should begin to fade during this time and you may notice the tension in the muscle easing.

 

 

 

c) Temporalis (Temples):

Place your index and middle fingers on the muscle slightly above and in front of your ear. With your index and middle fingers apply pressure to the muscle. While this will be painful it should be within tolerable limits. Use slight, rolling movements to massage the muscle. Repeat steps 2-3 for up to 30 seconds. The pain should begin to fade during this time and you may notice the tension in the muscle easing.

 

 

 

 

 

 

 

 

 

d) Suboccipital Stretch:

Look slightly downwards. Place one hand at the front of your chin and the other at the back of your head. Apply a firm force to the front of your chin to glide the chin backwards/downwards. Whilst maintaining this pressure, proceed to slowly pull your head in a forwards/downwards direction. Aim to feel a stretch at the base of the skull. Hold for 30 seconds and repeat 3 times.

 

 

 

 

 

 

 

 

 

 

 

3. Jaw Exercises and Postural Exercises:

By activating the neck and shoulder blade muscles aim to achieve better posture especially when sitting. This promotes an appropriate length-tension relationship between the neck, shoulders and jaw, thus ensuring proper alignment resulting in a reduction of pressure and strain on the jaw joint.

 

Resisted Mouth Opening:

Place your tongue on the roof of your mouth. Then place your thumb under your chin. Open your mouth slowly, pushing gently against your chin for resistance. Hold for a 3-5 seconds, then close your mouth slowly. Repeat 8-10 times. This exercise aims to help improve the TMJ’s strength and function.

 

 

 

 

 

 

 

 

 

Chin Tucks:

Stand with your shoulders back and chest up against a wall. Place a rolled up towel vertically and pace it in between your shower blades. Pull your chin straight back and down towards your chest, creating a double chin. Hold this position for three seconds and repeat it up to 12 times. By activating the deep neck muscles chin tucks can aim to target the muscles involved in jaw movement by promoting a balanced jaw to neck relationship.

 

 

 

 

 

 

 

 

 

 

 

 

Banded Scapula Retractions:

Grab an exercise band with both hands in a neutral grip, thumbs facing towards you. Raise your hands just above shoulder height and have you arms bent to just below 90 degrees. Pull the band apart until the middle of the band touches your neck and slowly return back to starting position. Remember to squeeze your shoulder blades together and hold it for 2 seconds, and have you chin slightly tucked in ensuring your head and neck are maintaining a neutral position.

 

 

 

 

 

 

 

 

 

 

 

 

I hope that this blog series has been informative and helpful. By incorporating these exercises and self-release techniques I’ve discussed, you can take proactive steps towards alleviating your TMJ dysfunction and headaches. If you are still struggling with jaw pain, book in with one of our amazing chiropractors for a thorough assessment and tailored treatment plan to begin your road to recovery today.

Click here or call 0435 819 286 to make an appointment.

Chris Lamacchia

 

References: 

List, T. and R. H. Jensen (2017). “Temporomandibular disorders: Old ideas and new concepts.” Cephalalgia 37(7): 692-704. 2)

Whyte, A., et al. (2021). “Imaging of the temporomandibular joint.” Clinical Radiology 76(1): 76.e21-76.e35. 3)

Beaumont, S., et al. (2020). “Temporomandibular Disorder: a practical guide for dental practitioners in diagnosis and management.” Australian Dental Journal 65(3): 172-180. Li DTS, Leung YY. Temporomandibular Disorders: Current Concepts and Controversies in Diagnosis and Management. Diagnostics (Basel). 2021 Mar 6;11(3):459

www.healthdirect.gov.au/temporomandibular-joint-dysfunction