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Exercise for TMJ
Would doing jaw exercises (i.e, stretching, or more chewing, etc.) help with TMJ, or make things worse? Does anyone have a link to some good exercises that they've personally used?
I frequently do the same one as above-- pushing on the corner (where the jaw line connects under the ear). I also massage from that point all along the jawline, down my neck, up the temples. Use pain as your guide. You really cannot do any harm if you are stopping when your pain is telling you it hurts and to stop.
There are two muscles that are in the mouth, the masseter (biggest) and pterygoid (smaller and tighter),and you can touch them both from the inside and out. If you go in your mouth, wash your hands well and you can massage outside of your gums (if your gums were a wall and your cheek was a wall, the muscle you're looking to massage is the roof if you get what i mean). Where you feel tightness and sore/sensitive, that is where you want to push and gently massage. Also for the outside, find your cheek bones and put your four fingers lightly below them and slowly open your mouth to what is comfortable, and feel the muscle that moves, and move your fingers to be on top of that muscle and push as you open your mouth, gently of course.
Other simple but effective exercises are stretching your neck side to side front to back, and everywhere in between, especially on the tighter side. Using heat helps to loosen it up for stretches too. I love yoga, and i find it helps with my pain levels.
Also, look in a mirror (sitting down is better if you can), then push lightly on your forehead keeping your head where it is, using the muscles in your neck to keep you in place. do this for 5-10 seconds, then break, and then push from the sides and back. I found after years of favouring my left side (my problem side) I have a lot of weakness in my neck, on top of the normal soreness.
I know everyone's TMJ is different, and some people have different reasons as to why they have it (like me for example, i'm not a clentcher or a grinder-- not yet have met anyone like me though!!!) and my jaw was so inflammed any treatment just caused more pain and ice was the only thing that could touch my face and give any relief. 2 years later I'm still sore everyday, and everything still hurts me, but its not the intense pain that makes me cry everytime it happens-- its just the nagging pain,that i can try to ignore, or can be killed with a painkiller, which never used to work. I can also now sleep. Sleep is the most important thing with pain control of TMJ I swear!! (also with avoiding foods that are hard and aggravating).
If you ever want to chat about it, send me a message :) I've been shown a ton of things. The worst thing is to do nothing, because that will get you nowhere fast.
Dana
There are two muscles that are in the mouth, the masseter (biggest) and pterygoid (smaller and tighter),and you can touch them both from the inside and out. If you go in your mouth, wash your hands well and you can massage outside of your gums (if your gums were a wall and your cheek was a wall, the muscle you're looking to massage is the roof if you get what i mean). Where you feel tightness and sore/sensitive, that is where you want to push and gently massage. Also for the outside, find your cheek bones and put your four fingers lightly below them and slowly open your mouth to what is comfortable, and feel the muscle that moves, and move your fingers to be on top of that muscle and push as you open your mouth, gently of course.
Other simple but effective exercises are stretching your neck side to side front to back, and everywhere in between, especially on the tighter side. Using heat helps to loosen it up for stretches too. I love yoga, and i find it helps with my pain levels.
Also, look in a mirror (sitting down is better if you can), then push lightly on your forehead keeping your head where it is, using the muscles in your neck to keep you in place. do this for 5-10 seconds, then break, and then push from the sides and back. I found after years of favouring my left side (my problem side) I have a lot of weakness in my neck, on top of the normal soreness.
I know everyone's TMJ is different, and some people have different reasons as to why they have it (like me for example, i'm not a clentcher or a grinder-- not yet have met anyone like me though!!!) and my jaw was so inflammed any treatment just caused more pain and ice was the only thing that could touch my face and give any relief. 2 years later I'm still sore everyday, and everything still hurts me, but its not the intense pain that makes me cry everytime it happens-- its just the nagging pain,that i can try to ignore, or can be killed with a painkiller, which never used to work. I can also now sleep. Sleep is the most important thing with pain control of TMJ I swear!! (also with avoiding foods that are hard and aggravating).
If you ever want to chat about it, send me a message :) I've been shown a ton of things. The worst thing is to do nothing, because that will get you nowhere fast.
Dana
Some chiroprators will press on a ligament or muscle (I think that is what it is!) behind the teeth between the jaws way in the back. That has helped me. Also, I bet we all do big yawns now and then--I open my mouth very wide and stretch a bit farther for a moment when the TMJ tension is too high. Accupressure w/ a thumb just above the back jawbone in front of the ear and below the cheek bone feels good. Press the spot firmly a few moments--mine makes crackling noises on that spot when opening my mouth. That spot is probably the muscle the chiropractors are pressing from the inside--it feels similar. It should be a "therapeutic pain," and should not hurt after you have done it.
Heating pads are good--I sometimes will sleep on one if the jaw or shoulder or neck is tight. Hot tub--oh yeah! Very relaxing. And most masseurs know what to do w/ tension and TMJ--try 'em!
The blessing is we get to justify all this good stuff because of the TMJ. Maybe there is even a tax advantage!
Heating pads are good--I sometimes will sleep on one if the jaw or shoulder or neck is tight. Hot tub--oh yeah! Very relaxing. And most masseurs know what to do w/ tension and TMJ--try 'em!
The blessing is we get to justify all this good stuff because of the TMJ. Maybe there is even a tax advantage!
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