TMJ RESTING POSITION
Tongue touching the roof of your mouth Teeth slightly separated
If clenching teeth at night a resting splint may be helpful
TMJ ROTATION:
Tongue touching the roof of your mouth
Open and close mouth, as is comfortable;
The movement is to be pain free and symmetrical
Perform this exercise at least 6x daily
The purpose of this exercise is to:
- Lubricate the joint
- Decrease pain
- Relax muscles
- Improve joint alignment and movement symmetry
PROGRESS TO TMJ SIDEGLIDING:
Move jaw to the side, pain free and gently
*Goal: for the jaw to move the same distance to the left and to the right.
Perform this exercise just a few times eg: 3x each direction, 1-2x daily
TMJ PROTRUSION:
Move the jaw forward, pain free and gently
Perform this exercise just a few times eg: 3x, once a day
