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TMJ exercises

Temporomandibular joint (TMJ) exercises can be helpful for people who experience jaw pain, stiffness, or discomfort due to TMJ dysfunction. It's essential to consult with a healthcare professional, such as a dentist or physical therapist, before starting any exercise routine for TMJ issues. They can provide a proper diagnosis and personalized advice based on your specific condition. However, here are some general TMJ exercises that may be beneficial:



1. Jaw Relaxation: Gently massage the muscles around your jaw with your fingertips. Apply slight pressure in a circular motion. This helps to relieve tension in the jaw area.



2. Jaw Stretch:



• Open your mouth wide, but not to the point of pain.



• Hold for 5-10 seconds, then slowly close your mouth.



• Repeat this exercise 5-10 times.



3. Resisted Mouth Opening:



• Place your thumb on your chin and your index finger on the bottom of your front teeth.



• Apply gentle resistance as you try to open your mouth against your thumb and finger.



• Hold for 3-5 seconds and then release.



• Repeat this exercise 5-10 times.



4. Tongue-to-Roof Exercise:



• Touch the tip of your tongue to the roof of your mouth.



• Slide your tongue backward as far as you can without pain.



• Hold for a few seconds, then relax.



• Repeat this exercise 5-10 times.



5. Side-to-Side Jaw Movement:



• Move your jaw from side to side slowly.



• Only move within a comfortable range to avoid pain.



• Repeat this exercise 10-15 times.



6. Chin Tucks:



• Stand or sit with your back straight.



• Gently tuck your chin in towards your chest, creating a double chin.



• Hold for a few seconds, then release.



• Repeat this exercise 5-10 times.



7. Isometric Jaw Exercise:



• Place your thumb under your chin.



• Try to open your mouth while simultaneously pushing your chin downward with your thumb.



• Hold this position for a few seconds, then release.



• Repeat this exercise 5-10 times.



Important Tips:



• Perform these exercises slowly and gently.



• Stop any exercise that causes pain or discomfort and consult a healthcare professional.



• Avoid excessive jaw movements, such as chewing gum or biting hard objects.



• Practice good posture and avoid clenching your jaw throughout the day.



Remember, these exercises are not a substitute for professional medical advice or treatment. If you have persistent or severe TMJ symptoms, it's crucial to seek guidance from a qualified healthcare provider who can assess your condition and recommend appropriate treatment options.

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