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Temporomandibular joint dysfunction

TMJ disorders (TMD) explained

There are two TMJs, one on each side of the jaw, that act like sliding hinges. A small shock-absorbing disk separates the bones within the joint, allowing for smooth movement. A TMD can occur when this disk is damaged, the joint's cartilage is affected by arthritis, or the surrounding muscles become inflamed. 

Common symptoms

Symptoms of a TMJ disorder vary in severity and may include: 

  • Pain and tenderness: Aching pain and tenderness in the jaw joint, face, neck, or shoulders.

  • Jaw sounds: A clicking, popping, or grating sound when opening or closing the mouth. This is often not painful and may not require treatment unless it is accompanied by other symptoms.

  • Limited movement: Difficulty or pain when chewing, speaking, or opening the mouth wide.

  • Jaw locking: The jaw can get stuck in an open or closed position.

  • Headaches and earaches: Pain that can feel like a headache, particularly around the temples, or an earache.

  • Tooth issues: Teeth grinding (bruxism) or a change in how the upper and lower teeth fit together.

Exercises 

Stretching exercises

1. Goldfish exercises (partial opening)

  • Action: With your tongue on the roof of your mouth, place one finger on your TMJ and another on your chin. Drop your lower jaw halfway, then close it, focusing on mild resistance.

  • Repetitions: Complete six repetitions per set, six times a day. 

2. Forward jaw movement

  • Action: Place a ¼-inch thick object between your front teeth. Slowly move your bottom jaw forward and back, so your bottom teeth move in front of your top teeth.

  • Repetitions: Repeat 10 times, gradually increasing the thickness of the object as the exercise becomes easier. 

3. Side-to-side jaw movement

  • Action: With the same ¼-inch thick object between your front teeth, slowly move your jaw from side to side.

  • Repetitions: Hold for 2–3 seconds at the end of each movement and repeat 10 times on each side. 

Strengthening exercises

1. Resisted opening

  • Action: Place your thumb under your chin and slowly open your mouth, gently pushing upward on your chin to provide resistance.

  • Repetitions: Hold for 3–6 seconds and repeat 10 times. 

2. Resisted closing

  • Action: Squeeze your chin with your index finger and thumb and apply gentle downward pressure on your chin as you close your mouth.

  • Repetitions: Repeat 10 times. 

3. Chin tucks

  • Action: Sit or stand upright with shoulders back and pull your chin straight back to create a "double chin," feeling a stretch in the back of your neck. This exercise can help with posture, which affects jaw alignment.

  • Repetitions: Hold for three seconds and repeat 10 times. 

Important considerations

Consistency is key for these exercises. If you experience severe or increasing TMJ pain during the exercises, stop and consult your dentist or a physical therapist for guidance.

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