TMJ, Jaw and Face

This one is the hardest to demonstrate, but one of the most important exercise to help with jaw and face pain and break up CLENCHING AND GRINDING!

Draw the back and middle portion of your tongue up onto the roof of your mouth. Moderately press your tongue up there. You should not have the tip of your tongue pressing, though it may touch the back of your teeth/roof of your mouth. Your tongue should not press out between your teeth, if it is keep trying a different position. This one can be very difficult for some and can take guidance and practice.

Hold this position multiple times throughout the day. If you feel stressed or feel your jaw clinched, place your tongue in this position to prevent grinding/clenching of the teeth.

In resting, the middle and posterior portion of your tongue should be touching the roof of your mouth, allowing the tip of your tongue to move.

Reps: 10 Sets: 3 Perform: 2-3x/day

Place the tubing or pencil gently in between your front teeth, slowly roll the tube from left to right between your teeth.

This movement should be slow and coordinated.

Reps: 1 Sets: 3 Perform: 2-3x/day

Rotate your jaw slowly in a circle. Bring the jaw forward first, then to the left, back, and to the right as if creating a circle with your teeth.

This movement should be slow and coordinated.

Reps: 10 Sets: 3 Perform: 2-3x/day

Using your hand, place it around your chin with the web space between your thumb and pointer finger on your chin, assist your jaw in opening without deviating to the left or right.

Using your thumb just below your jaw line, find the tender spots and place pressure on those spots until the tenderness begins to subside.

Hold this for about 1 minute, several time. You can do this throughout the day.

Lean your head towards and up away from the side that is tender. Using your thumb and pointer finger grab onto the muscle and find the tender spots and place pressure on those spots until the tenderness begins to subside.

Lean your head towards and up away from the side that is tender. Using your thumb and pointer finger grab onto the muscle and find the tender spots and place pressure on those spots until the tenderness begins to subside.

CHECK OUT OUR NECK EXERCISES. Almost always I treat jaw and face pain with neck pain and dysfunction. If you treat the neck you are treating the jaw.