Do you ever get it uncomfortable to eat or yawn due to pain, sounding or securing in your bones? Do you suffer from neck pain, headaches, ringing or stuffiness in the ears? A natural cause of several of these signs is from the temporo-mandibular joint, famously known as TMJ or TMD (temporo-mandibular disorder).
TMJ problems and are frequently undiagnosed or not treated, which begins to close pain and significantly limited function with chewing, speaking, and other general functions.
What is TMJ?
The TMJ is placed just in front of the ears on each side of your face, where the jaw joins the skull. The joint is supported by many muscles, cartilage, ligaments and an intra-joint plate that allows the joint to move and adjust to a variety of actions.
Jaw pain and clicking can come from anyone of certain structures, but most commonly the pain begins from the muscles around the joint or unusual stress or degenerative modifications to the small plate in the joint while opening and closing.
Condition, neck movement and muscle balance around the jaw and neck play an important role in the proper use of the joint.
If you are suffering from TMJ pain, it’s a great idea to discuss with a physical therapist of Physical Therapy Queens, NY to learn what exercises can help you and to learn how to properly perform them.
In the meantime, the following exercises are important to reduce pain and might be part of TMJ physical therapy.
- Rocabado’s 6×6 Exercise Routine
Rocabado’s 6×6 exercises are the most well-known physical therapy exercises for TMJ pain. The plan includes performing a series of six exercises, six times every day. The exercises include:
- The rest position of the tongue: Put the tip of the tongue on the upper palate of the mouth, placing soft pressure on the palate. Doing so helps your tongue and jaw recline and increases breathing.
- Authority of TMJ revolution: Open and close the jaw while maintaining the position of the tongue moved to the mouth.
- Rhythmic stabilization system: Open and close the jaw while the tongue pushed to the mouth and put two fingers on the jaw.
- The axial length of the neck: Lift and reduce the chin, as if recognizing the head.
- Shoulder position: Press the shoulder edges together while raising and reduce the chest.
- Supported head flection: Take your chin to your neck then push it out again.
- Kraus’ TMJ Exercises
Physical therapist Steve Kraus created a set of exercises to help patients with TMJ disease. The purpose of his set of exercises is to check the action of the muscles contracted for eating. The exercises include:
- Tongue point at rest: Set the point of the tongue on the mouth, just after the front teeth.
- Teeth special: Keep the teeth individual to help the jaw relax.
- Nasal-diaphragmatic breathing: Breath through the nose to support better view the points and tongue.
- Tongue up and wiggle: Put the tongue to the mouth, then remove the jaw from side to side.
- Strengthening: Put a stack of tongue depressors in the top and bottom rows of teeth. The number of tongue depressors done will depend on the area of the opportunity between your top and lower rows of teeth. You want quite to relax your grip a great stretch. Hold the stretch for up to five minutes a few times every day.
- Touch and taste: Put an index finger on a top canine point, then decide to bite the finger. Repeat five to 10 times, up to eight times every day.
- Applying Self Mobilization
Joint mobilization exercises are generally done as part of physical therapy. Although joint mobilization is done by a therapist in their office, there are a series of self-mobilization exercises you can perform at home to ease TMJ discomfort. To complete the exercises, stand with your hands placed on either side of your jaw.
Your mouth can be open or closed. If closed, the teeth should not be touching. Hold the palm of one hand into the mandibular ramus while holding the other hand on the opposite side of the head, to maintain the jaw.
While physical therapy exercises can help to reduce any pain and discomfort you’re feeling due to a TMD, working the exercises correctly is essential for the development of the problem. If you do have persistent TMJ pain, schedule an appointment with an experienced physical therapist.
They can show you how to implement a variety of activities and support specific treatments to help reduce your pain.