TMJ Exercises Relieve Jaw Tension

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