Home exercise program for TMJ or Jaw pain

Temporomandibular joint dysfunction or Jaw pain refers to a group of conditions usually affecting the muscles of mastication or the temporomandibular joint itself. Trauma to the neck, jaw or head such as whiplash from a motor vehicle accident, getting punched, surgery, fractures or sometimes even indirect trauma from keeping the mouth open for too long, often when having teeth worked on at the dentist. 

Did you see the extensive guide on the TMJ or Jaw pain, Here follow the link and give it a quick read-https://www.willowwellnessphysio.ca/help-my-jaw-hurts-or-tmj-dysfunction/

Chin Tucks:

Step 2

Step 1

1. Begin with good posture by tucking shoulders and your chest up an out.

2. Pull your neck/chin backward, making it seem you have a double chin.

3. Stay in this position for 3-5 seconds before releasing it

4. Repeat 12x/3sets 3x/week

Doorway Pectoral Stretch:

1. Stand beside a door frame or corer of a wall.

2. Keeping your core engaged, bring your arm up against the wall with the elbow
and shoulder bent at 90 degrees.

3. With the arm planted on the wall, draw your opposite shoulder back followed by your torso in a straight line. Keep the back straight and core engaged.

4. Hold for 30-60 seconds.

Extra-Oral Massage:

1. Take index and middle finger and place and perform using circular motion technique in region or either masseter or temporalis muscle.

2. Use gentle massaging motion to facilitate muscle relaxation

3. Continue for 1 minute. 1x/day

Upper Trapezius Stretch:

1. Place the ipsilateral arm behind the back.

2. With the opposite arm, pull the intended side downward and laterally.

3. Laterally flex your neck to the opposite side

Frequency: 2-3x/day
Intensity: Until stretch. Pain free
Duration: 60 seconds

Goldfish Exercise: 

1. Press your tongue to the roof of your mouth.

2. Now place one index finger onto the left TMJ and another index finger on your chin. 

3. Drop your chin, applying light pressure with each finger and keeping the tongue to the roof of the mouth. Repeat this exercise for the right TMJ.

Frequency: 1x/day every day. Duration: 10 reps/ 3 sets

Heat pack on neck and jaw:

Frequency: 2x/Day

Intensity: Heat pack should be hot but pain free.

Duration: 10 minutes

Wall Angel’s:

Step 2

Step 1

1. Start by standing tall with your glutes, shoulder blades and head touching the wall.

2. Keep your head up and your chin slightly tucked in and lower back from overarching.

3. Bring your forearms up against the wall with the elbows bent. Then slide them up and down in the comfortable range making wall angels

Frequency: 2x/day

Duration: 2-5

Proper Posture:

1. Keep your feet flat on the floor or a footrest.

2. Keep a small space between your knees and the seat of the chair.

3. Your knees should be at the same height as your hips or slightly lower.

4. Ankles should be in front of your knees.

5. Relax your shoulders.

6. Don’t slump over rest elbows on your desk.

7. Knees and forearms should be parallel to the floor.

8. Elbows should be at your sides.

9. Sit up straight and do not slump to one side.

10. Look forward to prevent neck pain or strain

Need to get assessed or still have questions, come and see me. We can chat, learn and assess the pain further and provide you with valuable educational resources and help resolve the pain with the effective Physiotherapy techniques. Call 604-533-1819 or book today at willowwellnessphysio.ca 

Book an Appointment today with Trent. Call us or Book online- here

Author: Trenton Stone

Trenton is a graduate from Vancouver Career College (VCC) where he studied massage therapy. His passion for therapy emerged after many years of playing competitive sports and recovery from personal injuries. He is excited to utilize his experience with competitive sports and knowledge of massage therapy to help others. He is particularly interested in treating shoulder cuff injuries, low back pain, TMJ dysfunction, and return to sport. In his personal life, Trenton enjoys competitive boxing, hiking, bouldering, and playing basketball. He also enjoys playing guitar and games with friends.

Medical Disclaimer:

The information presented in this blog post is for educational purposes and should not be interpreted as medical advice. If you are seeking medical advice, treatment or a diagnosis, consult with a medical professional such as one suggested on this website. Willow Wellness and the author of this page are not liable for the associated risks of using or acting upon the information contained in this article.