These 9 exercises for TMJ can help relieve TMJ pain and improve movement of the mandible. For some exercises there are clear recommendations regarding the frequency of their execution. For exercise, in respect of which are required but not specified the frequency of their execution, recommendations will be given your doctor or dentist.
Probably you have not thought of, but you often use TMJ. These joints connect the lower jaw with the skull. TMJ involved every time you talk, chew or swallow. Violations of these movements occur when something is wrong with the jaw joints or muscles. Most often it happens because of damage to the jaw, inflammation (e.g., arthritis) or overload.
TMJ: exercises and treatment
- Exercises for TMJ
- The care of teeth and TMJ dysfunction
- Other treatment options
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The manifestation of TMJ dysfunction:
- the occurrence of pain syndrome during mastication;
- pain in the ear, face, jaw and neck;
- click, rattle, cotton in the opening and closing of the mouth;
- “seizing up” of the jaw joint;
It is not clear how exercises for TMJ can ease pain. They probably help:
- to strengthen the muscles of the jaw;
- to stretch, to relax the chewing muscles;
- to increase the mobility of the lower jaw;
- to reduce the incidence of clicking when opening the jaw;
- promote healing of the jaw.
According to the 2010 study, which was published in the Journal of Dental Research, the execution of these exercises increases the amplitude of the disclosure of the mouth to a greater extent than Kappa in people with disc displacement.
These nine exercises from the American Academy of family physicians and the Royal Surrey County Hospital can help relieve TMJ pain and improve movement of the mandible. For some exercises there are clear recommendations regarding the frequency of their execution. For exercise, in respect of which are required but not specified the frequency of their execution, recommendations will be given your doctor or dentist.
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1. Exercise “Relax the jaw”.
Gently place your tongue beneath the solid sky behind the upper row of teeth. Let the teeth like to split up while you relax the muscles of the jaw.
2. Exercise “Golden fish” (partial opening).
Place your tongue under a solid sky, one finger in front of the ear where the joint is detectable. Place your middle or index finger on the chin to provide resistance to movement of the lower jaw. Half lower jaw, and then close your mouth. Resistance should be soft, without pain. There is a variant of this exercise: place one finger on both sides on both TMJ and then half lower mandible and close again. In one approach it is necessary to perform the exercise six times. And you have to do one approach every day.
3. Exercise “Golden fish” (full opening).
Keeping the tongue under the hard sky, place one finger in the joint area, and the other finger on the chin. Fully lower the lower jaw and raise the back. Another option exercise: place one finger on each TMJ and lower jaw, then lift back. In one approach it is necessary to perform the exercise six times. And you have to do one approach every day.
4. The activity “Hide the chin.”
With raised shoulders and chest pull your chin back, creating a so-called “double chin”. Hold for 3 seconds, repeat 10 times.
5. Exercise “Resistance to opening the mouth.”
Place your thumb under the chin. Open your mouth slowly, gently pushing on the chin for resistance. Hold it in this position from three to six seconds, then slowly close the mouth.
6. Exercise “resistance to the closing of the mouth.”
Squeeze the chin the index finger and thumb of one hand. Cover your mouth while you gently press on the chin. This will help to strengthen the muscles that help you chew.
7. Exercise “Tongue up”.
Tongue touching the hard palate, slowly open and close the mouth.
8. Exercise “movement of the jaw from side to side.”
Put a very thin object, such as a putty knife between the front teeth and slowly move the jaw from side to side. When the exercise becomes easier to perform, increase the thickness of the object between the teeth (for example, you can put the spatula on top of each other).
9. Exercise “movement of the jaw forward.”
Put a very thin object, such as a putty knife between the front teeth. Move the lower jaw forward so that your lower teeth are ahead of your upper teeth. When the exercise becomes easier to perform, increase the thickness of the object between the teeth.
Other treatment options
Countless painkillers, can help alleviate pain in the TMJ. Muscle relaxants can be prescribed in severe pain. Doctors can also recommend the following:
- mouth guards to prevent teeth grinding and clicking of the jaw;
- the Kappa, in order to help the jaw to be reconstructed;
- warm towels;
- ice (no more than 15 minutes per hour and without direct contact with skin);
- methods of stress relief to help prevent situations that can cause stress to the jaw;
- acupuncture to reduce the pressure in the affected area.
Severe pain caused by damaged joints, may require more invasive treatmentssuch as injections of corticosteroids around the TMJ.
Surgery is used only as a last resort. There is no scientific evidence that surgical intervention in diseases of the TMJ safe and effective. Improve flow of TMJ may be achievable with lifestyle changes.
- Eat soft foods
- Avoid chewing gum
- Do not bite your nails
- Biting lower lip
- Strive for good posture
- To limit the amplitude of mouth opening during yawning, singing.
The care of teeth and TMJ dysfunction
If you have TMJ dysfunction, the procedures for observance of normal hygiene of the oral cavity can be extremely painful. These procedures include: teeth brushing, flossing and cleaning teeth at the dentist. Association of TMJ dysfunction gives the following tips to reduce the pain and make sure that your teeth and gums remain healthy:
- Use a toothbrush with soft bristles or an electric toothbrush.
- Use a rubber tip or a Waterpik if you can’t open your mouth to brush your teeth.
- Add a mouth rinse with an antiseptic solution to the list of daily treatments for teeth.
- Let us know your dentist if you experience pain during dental procedures.
- Apply ice or heat after dental procedures.
- Talk to your dentist about ways to remove plaque in addition to dental floss. For example, they can offer to wipe the teeth with a special cushion made of cotton.
In some cases, diseases related to the TMJ, are themselves. If your symptoms persist, exercises for TMJ can help to ease the pain. Exercises should not be performed when you experience severe pain. The American Academy of family physicians recommends that you wait until the pain will become less pronounced, and only then begin to perform the exercises.
Exercises for TMJ start slowly, gradually. At first you may feel some pain, but it should be tolerated and gradually decrease. If the pain is unbearable, contact your doctor.
You should do the exercises for TMJ at the moment when you are relaxed. If you do them when your muscles are tense, it may not allow you to achieve the ultimate goal. If your pain worsens after exercise for TMJ make an appointment to see a doctor.published econet.ru.
Toropov A. A.
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