TMJ Exercises Stretches to Relieve Jaw Pain Ask Doctor Jo
Hey everybody, it's doctor jo.I got an email from barry and he was having some tmj pain.Tmj stands for temporomandibular joint which is your jaw joint right there.And i'm gonna show you today just some simple stretches and strengthening exercises to get that tmj feeling better.So we're just gonna start off, you want to start off gently with these exercises, you don't want to push very hard because this joint is small and it can get irritated very quickly.The first one you wanna do is you're gonna use the palm of your.
Hand so you're not pushing with your fingers, but you're using just your palm.You're gonna put your palm on one side, doesn't matter because we're gonna do both.And you gonna keep your mouth and teeth aligned.So the jaw stays in one spot, your teeth stay aligned so they're not going back and forth like that.You're gonna keep it nice and still and you're gonna push your palm in that way.And just hold it in place.A nice little 5 second push.Good.See how my jaw's not actually moving but i'm just putting gentle pressure on one.
Side.Then after your do that maybe 35 times, 5 seconds a piece, then you're gonna switch and do the same thing on the other side.So make sure you don't just do one side and not the other side cause you wanna keep it even.The next one really simply, you're gonna open your mouth just a little bit and put your fingers inside but make sure you don't bite your fingers.You're not biting, your keeping again your jaw still and pushing pressure down this time.So you're gonna put your fingers in your mouth on your bottom teeth, and just.
Push down.See again my jaw's not moving.I'm not stretching it open, i'm keeping it in one spot.Again just start off with about 5 seconds of gentle pushing and do that about 5 times.The last one is to stretch out the join back here.You're going to put your palm on your chin and just push straight back.Again you wanna make sure that your teeth are in alignment.If your teeth are over here or over here and your moving it, you're going to irritate that joint.So just palm on the chin.And relax your jaw.And push straight.
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