Your temporomandibular joints (TMJ) allow you to move your jaw, speak, and chew your food. So it's no surprise that when you have pain in your jaw, it disrupts your life significantly.

There are several effective treatments for TMJ disorders, including physical therapy. Certain exercises can help alleviate pain and stiffness related to TMJ problems.

If you're suffering from TMJ pain, Dr. Katharine Christian at The Snoring & Sleep Apnea Center is an expert in TMJ and disorders of your jaw. Dr. Christian uses modern technology and offers state-of-the-art treatments to relieve your pain.

What Are TMJ Disorders?

TMJ disorders are issues related to the temporomandibular joints in your jaw. These joints are on either side of your face at the junction where your skull meets your jaw. The joints allow you to move your jaw up and down and side to side and are essential for many things, including eating and talking. 

Like any other joint, your TMJ is susceptible to arthritis or injury. You can also develop TMJ disorders from teeth grinding or from degenerative disease. When any of these conditions occur, it can lead to various uncomfortable symptoms such as:

• Ear pain
• Headaches
• Facial pain
• Clicking or popping
• Muscle spasms
• Ear ringing

You may also have trouble speaking or chewing with a TMJ disorder. Your symptoms can range from mild to severe, depending on the cause of your disorder and how long you've had it.

Your pain may affect only your jaw, or it can reach other areas such as your neck and shoulders. If you're experiencing any symptoms, seek the help of a TMJ specialist as soon as possible to prevent further injury to your joint.

Physical Therapy Can Help

Physical therapy is a great tool that Dr. Christian employs to help you deal with jaw pain. She may prescribe it alone or combine it with other therapies to effectively treat your TMJ pain.

Dr. Christian recommends several essential exercises for TMJ. Here are seven of the best physical therapy exercises for this painful condition.

1. Resisted Opening

For this exercise, put mild pressure under your chin with your thumb while you open your mouth. Don't push hard enough to invoke pain, but hold the pressure for a few seconds while opening your mouth to help strengthen the muscles in your jaw.

2. Resisted Closing

This exercise involves you grasping your chin with your thumb and pointer finger. As you close your mouth, put slight pressure on your chin with your fingers to slow your jaw closing. This exercise strengthens your chewing muscles and helps prevent pain.

3. Tongue Up

This exercise is simple and straightforward. Hold your tongue on the roof of your mouth while you slowly open and close your mouth.

4. Goldfish Exercise

For the goldfish exercise, place your tongue on the roof of your mouth, and put a finger from one hand on your TMJ joint near your ear and a finger from your other hand on your chin. Move your lower jaw so your mouth opens halfway. You should feel resistance when it moves, but you shouldn't feel pain.

5. Relaxed Jaw Exercise

To perform this exercise, place your tongue behind your front teeth on the roof of your mouth. Allow your upper and lower teeth to separate as you open your mouth slightly to relax the muscles in your jaw.

6. Chin Tucks

Keep your shoulders pushed back and your chest up for this exercise. Bend your neck so your chin moves down toward your chest. Hold your chin there for a few seconds and bring your head up straight. Repeat this exercise several times a day.

7. Shoulder Retraction

For this exercise, which also helps you focus on good posture, you need to be sitting in a chair. While sitting straight, slowly pull your shoulder blades together as though you're trying to pinch something between them. Hold the position for several seconds, and then relax. Repeat this exercise several times a day.

When you have TMJ, professional treatment helps eliminate your pain. To inquire about physical therapy and other treatment for your TMJ disorder, call our office today at (206) 770-0260 to schedule a consultation or request an appointment online.