According to the Australian Dental Journal, 60-70% of the population has experienced at least one sign of TMJ disorder. But unfortunately, only 5% of them seek professional help.
TMJ disorders can make everyday activities like talking and eating uncomfortable and painful.
However, only 10 % of them need surgery, and the rest can heal through gentle exercises that may help reduce pain and improve movement.
In this blog, we’ll share our top TMJ physical therapists’ insights and best exercises to help you heal your TMJ disorder.
Additionally, we’ll give you crucial information about reliable physiotherapy in Mt Evelyn for professional assistance and faster healing.
What Are TMJ Disorders?
TMJ disorders affect the jaw joints and the muscles around them. The part becomes inflamed and misaligned because of stress, injury, teeth grinding, or arthritis. This causes pain and discomfort and restricts the smooth movement of your jaw. If left untreated, it also causes headaches, chewing problems, and ear pain.
Simple TMJ Exercises You Can Do at Home
Relaxed Jaw Stretch
- Relaxed jaw exercise is no less than a lifesaver for someone dealing with chronic pain from TMJ disorder.
- Keep your teeth apart and your tongue touching the roof of your mouth.
- Gently open your mouth a little and repeat it several times.
- This reduces tightness in the affected area and provides relief.
Resisted Mouth Opening and Closing
- Excellent exercise for alleviating the pain caused by TMJ disorders.
- It not only strengthens your facial muscles but also your jaw.
- Start by placing your thumb or index finger under your chin.
- Then gently open your mouth against your thumb’s gentle push.
- For closing, use your fingers on the chin to resist as you close your jaw.
- Hold each movement for 5 to 6 seconds. Repeat at least 5–10 times regularly.
Goldfish Exercises (Partial and Full Opening)
- Start by placing your tongue on the roof of your mouth.
- Then, put one finger in front of your ear and another on your chin.
- Drop your lower jaw halfway, then close. Repeat 6 times.
- For a deeper stretch, open your mouth fully with the same steps.
Chin tucks
- This is a simple yet effective exercise to reduce temporomandibular joint (TMJ) pain.
- Firstly, sit or stand tall, keeping your head and neck straight.
- Pull your chin straight back, like making a double chin.
- Hold for 3 seconds before releasing it, and repeat it 10 times
- It not only reduces tension in your muscles but also improves your body posture.
Forward jaw movement
- It is an exercise that is highly effective in relieving pain in the temporomandibular joint (TMJ).
- Sit or stand comfortably and stick a thin object between your front teeth.
- Move your bottom jaw forward so your lower teeth go in front of the upper ones.
- Hold this position for 8-10 seconds and slowly return. Repeat it several times.
Will Exercise Help in TMJ Disorders?
Yes, doing simple exercises helps in relaxing muscles, increasing flexibility, and reducing jaw pain over time. We suggest getting a personalised physical therapist to exercise without harming your muscles. It is best to seek the help of a professional physiotherapist, as they have a better understanding of biomechanics and how to alleviate pain from the start. However, we suggest you start slowly and stop if you feel pain and discomfort and do it only under expert guidance.
iMotion Physiotherapy—Most Trusted and Reliable Physiotherapy in Ringwood
Now you know the best exercise to alleviate the pain from TMJ disorder. It’s time to meet iMotion Physiotherapy, the most trusted and reliable physiotherapy place for TMJ disorders.
Our therapies are specifically designed to reduce the pain of your jaw and provide lasting relief.
We understand how painful and frustrating TMJ pain can be. So at iMotion Physiotherapy, we aim to give you practical relief from pain and improve your overall well-being.
FAQs
1. Is it safe to treat TMJ disorder with physical therapy?
Yes, it is generally safe to do physical exercises for relief from TMJ disorder. However, we suggest seeking professional guidance to avoid any dislocation and injury.
2. What are the best ways to reduce the pain from TMJ disorder?
TMJ disorders are highly painful and hamper the quality of life. You can opt for personalised physical therapy to alleviate the pain from TMJ disorders.
3. How much time will it take to get relief from pain caused by TMJ?
Most people start getting relief from the first few sessions at iMtion Physiotherapy. However, in some chronic cases, it takes weeks to alleviate the pain from TMJ.