Temporomandibular joint (TMJ) disorder can cause a range of uncomfortable symptoms, including jaw pain, clicking sounds, limited movement, and even headaches. While treatment varies depending on severity, many people can benefit from at-home exercises that strengthen the jaw, improve flexibility, and reduce muscle tension. When practiced consistently, these exercises could help manage TMJ symptoms and improve overall jaw function.
TMJ Exercises and Treatments
As a TMJ dentist, Dr. Frank Henrich offers many recommendations to address TMJ pain in his office and at home. You want to relieve pain as quickly as possible when you get a flare-up.
Gentle Jaw Stretching
Gently stretching the jaw muscles can help the jaw move better and feel less stiff. A simple way to do this is to slowly open your mouth as wide as you can without pain. Hold it open for a few seconds, then slowly close it again. Repeat this several times to help increase movement over time.
You can also place your hand under your chin to add light resistance as you open your mouth. This can help strengthen the muscles. Make sure these stretches do not hurt. If you feel pain, stop and try a smaller stretch or talk with a healthcare provider for guidance.
Controlled Jaw Movements
Practicing controlled jaw movements can help the jaw learn to move the right way. One easy exercise is to place the tip of your tongue on the roof of your mouth, just behind your front teeth. While keeping your tongue in that spot, slowly open and close your mouth. This helps your jaw move smoothly and puts less stress on the joint.
Another helpful exercise is gentle side-to-side movement. Keep your teeth slightly apart and slowly move your jaw from left to right. This helps improve flexibility and keeps the jaw joints on both sides working evenly.
Relaxation and Posture Awareness
Tension in the neck and shoulders often contributes to TMJ discomfort. Incorporating breathing exercises and focusing on posture can ease muscle strain around the jaw. Try sitting or standing with your spine straight, shoulders relaxed, and head aligned over the neck, not jutting forward.
Throughout the day, consciously unclench your jaw and rest your tongue on the roof of your mouth to help prevent excessive pressure on the joint. You can also place a warm compress on the area and practice deep breathing to soothe your overworked muscles.
Massage for Muscle Relief
Self-massage techniques around the jaw, temples, and neck can promote blood flow and release tightness. Gently rub circular motions near the TMJ area with clean fingers can help loosen your muscles. You want to be gentle consistent, as deep or aggressive massage might cause further inflammation. Many people find combining massage with stretching provides greater relief than doing either one alone.
PRF Injections
Platelet-Rich Fibrin (PRF) injections are a great alternative if you have severe TMJ issues that don’t respond well to conservative therapies. PRF is a natural treatment derived from your own blood. We concentrate it to deliver healing platelets and growth factors to the affected joint or surrounding tissue.
Unlike cortisone or steroid injections, PRF promotes long-term healing rather than just masking symptoms. It could reduce inflammation, support tissue regeneration, and provide pain relief for several months. We recommend PRF combination with physical therapy or oral appliances. This is a minimally invasive procedure with few risks, making it an appealing option if you want sustainable symptom relief.
Consistency is Key
Managing TMJ symptoms is often a process of trial and adjustment, but consistency in therapeutic exercises makes a noticeable difference.
If you suffer from chronic jaw pain or discomfort, Dr. Frank Henrich is here to help. He offers a range of restorative services to help manage TMJ symptoms. Contact his office today at (918) 553-5907. You can also request an appointment and learn more about your treatment options.