Instant TMJ Relief With 5 Chirotherapic Exercises

2. Stretch your neck



This exercise has 4 parts:

  • First, sit in a chair with your spine straightened, jaw relaxed, and looking straight ahead. Keep shoulders and head in a neutral, comfortable position.
  • Bend your head forward and use your hand to lightly push on the back of your head to aid additional stretch. Hold the position for 30 seconds and release.
  • Next, look upward and focus on stretching your chin toward the ceiling. Hold the position for 30 seconds and release.
  • The third and fourth are the same, except on opposite sides. Bend your head to the right side.  Use your left hand to lightly push on the raised side to help with additional stretching.  Hold for 30 seconds and release.  Repeat doing the same actions, except on the other side.
  • Finally, rotate your head in a circular motion. Start clockwise and repeat four times.  Next, do the same in the opposite direction.

3. Relax your jaw.


This is a simple exercise you can practice at any time.

  • With your mouth closed, move your tongue to rest behind your top teeth.
  • Keeping your tongue behind your front teeth, relax your jaw while separating your top and bottom teeth (allow your mouth to open).

4. Move your jaw forward.


You will need a long object that is ¼” thick, such as a toothbrush or pencil.

  • Place the object between your front teeth.
  • Slide your jaw forward to make your bottom teeth reach in front of your top teeth.
  • When this exercise begins to be easier, replace the ¼” object with a thicker object.

 5. Tongue exercise to stop jaw popping 


Use a mirror to assure proper movements:

  • Rest your closed teeth in their natural position.
  • Starting in the front, slide your tongue from behind your top teeth, along the roof of your mouth to the back, as far as you can reach.
  • With your tongue held back, open your mouth slowly.
  • Hold that position for five seconds.
  • Release and relax for another five seconds.
  • Repeat this exercise ten times.

Begin these exercises today will for increased mobility and relief for your TMJ pain.

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Written by Samantha Clarkson

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Instant TMJ Relief With 5 Chirotherapic Exercises


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