Disorders of the mandible or jaw joint, namely the front and bottom of the face, commonly called "TMD" (Temporomandibular Joint Disorder) are characterized by pain, joint stiffness, and limited movement of the jaw joint and muscles when opening and closing the mouth. The jaw joint in front of the ear connects the lower jawbone to the skull and functions to regulate mouth movement. In general, TMD therapy begins with finding out and dealing with stress and tension triggers in order to relieve pain because jaw joint dysfunction is often caused by psychophysiological conditions. In addition, TMD can be overcome by undergoing cognitive therapy to change behavior, change diet, take analgesics, cool the jaw, and train the jaw joint through physiotherapy. This exercise is useful for facilitating movement, strengthening, and relaxing the jaw joint because it facilitates the flow of blood and oxygen to the joint so that it can relieve TMD symptoms, such as a locked jaw. Although TMD cannot be cured, these exercises are very useful in dealing with complaints so that you feel comfortable while going about your daily life.
Step
Method 1 of 3: Strengthening the Jaw Joint
Step 1. Hold your lower jaw as you open your mouth
TMD symptoms can be overcome by strengthening the jaw joint. Before opening your mouth, slightly hold your lower jaw by placing two fingers under your chin and then press gently as you open your mouth. Do this exercise 6 sessions a day, 6 times per session.
Don't force yourself to exercise if your jaw is painful or uncomfortable, especially when holding your lower jaw. If you experience acute pain in the jaw joint, consult your dentist or general practitioner
Step 2. Use a brace while covering your mouth
Open your mouth and place 2 fingers under your lower lip. While closing your mouth, slightly press your chin down to secure your lower jaw. This step is useful for relieving TMD by strengthening the jaw muscles. Do this exercise 6 sessions a day, 6 times per session.
Step 3. Make a movement to bring your chin to your chest
As you straighten your body, pull your chin down toward your chest so that it's like you have 2 chins and hold for 3 seconds. This exercise strengthens the muscles that support the jaw joint so that the pressure on the joint is reduced. Do this movement 10 times a day.
Method 2 of 3: Relaxing the Jaw
Step 1. Spread the upper and lower teeth as often as possible
To relieve pressure on the jaw joint, tuck your tongue between your upper and lower teeth so you don't clench your jaw or grind your teeth during your daily activities. When lying down before going to bed at night, relax your jaw and don't squeeze your teeth. Ask your dentist about wearing a dental guard.
Step 2. Open and close your mouth
Touch your tongue to the roof of your mouth and open and close your mouth. Relaxing the jaw is a way to relieve tension and is an important aspect of strengthening the jaw muscles. Touch the tongue to the roof of the mouth with the tip of the tongue behind the upper incisors. Open your mouth while relaxing your lower jaw, but don't hold it in. Do this movement 6 sessions a day, 6 times per session.
Step 3. Make movements like the mouth of a goldfish
When opening the mouth, the goldfish does not stretch the jaw, but this exercise can relieve the stiffness of the jaw joint. Place two fingers on the jaw joint (right where you feel most uncomfortable on the hinge of the jaw near the ear). Then, place 1 finger (the other hand) on the chin. Open your mouth while applying light pressure to the jaw joint. Do this exercise 6 sessions a day, 6 times per session.
Don't hold your chin when you open your mouth as this exercise aims to relax your jaw, not strengthen your jaw
Step 4. Make a movement to bring your chin to your chest
This movement is useful for relaxing the jaw joint. Pulling your shoulders back and outstretched chest, pull your chin down toward your chest so that it's like you have 2 chins. After holding for 3 seconds, lift your chin to its original position. Repeat this movement 10 times.
Step 5. Breathe to release tension
Stress can cause you to clench your jaw, making TMD worse. Practice deep breaths through your nose for 5 seconds while releasing tension from your jaw. Exhale for 5 seconds while focusing on relaxing the jaw joint and relaxing the muscles used for chewing. This exercise can be done as often as possible.
Method 3 of 3: Increase Jaw Mobility
Step 1. Place an object between the upper and lower teeth to train the jaw to move forward
Place an object -1 cm thick between the upper and lower teeth, such as the handle of a toothbrush or chopsticks. Insert the object straight ahead, rather than sideways. Then, slide the lower jaw forward so that the toothbrush/chopstick is pointing upwards. If you can move your chopsticks comfortably, use a thicker object to widen your lower jaw's range of motion.
- Choose an object that can be put in the mouth as suggested above. Other objects can break teeth if you're not careful.
- Do this exercise when you need to move your jaw, for example before eating.
Step 2. Place an object between your upper and lower teeth to practice moving your jaw sideways
Place an object with a thickness of -1 cm between the upper and lower teeth, but this time placed crosswise. Move your lower jaw left and right, not up and down. This method is useful in increasing the ability of the lower jaw to move left and right.
Perform this exercise as needed as a way of dealing with pain or facilitating jaw movement
Step 3. Improve your posture
Many people walk, stand, or sit while leaning their head forward, which makes TMD worse due to a curved spine. To treat TMD, lean against a wall with your body straight and bring your shoulder blades together while pulling your chin down so that your lower jaw touches your chest. This posture helps you straighten your spine, which can help relieve TMD symptoms and improve jaw joint mobility.
Tips
- Let the tongue touch the roof of the mouth in a relaxed state while slightly loosening the upper and lower teeth. This method is useful for relaxing the locked jaw.
- Compressing the jaw with a warm wet cloth or towel can help relieve jaw joint pain.
- Set your phone's alarm to sound every hour to remind you not to grit your teeth and relax your jaw joint.
- Reduce the pain and discomfort caused by TMD by eating soft foods and not chewing gum or biting your nails.
- Read the wikiHow article on how to treat a locked jaw to prevent jaw joint pain from recurring.
Warning
- Severe stress is a contributing factor to TMD. Cope with stress by exercising regularly, meditating, practicing yoga, or practicing various relaxation techniques.
- Clenching your jaw and grinding your teeth can trigger or worsen TMD symptoms. If you experience jaw joint pain because of this, see a dentist to have a dental guard that fits you.
