TMJ Relief Stretches

This is for you if you have chronic jaw pain (TMJ), have been diagnosed with Temporomandibular Disorder, (TMD), feel grinding, wobbling, gravel sounds, difficulty opening or closing your mouth, or have a jaw that looks like it isn’t tracking correctly. Click on each arrow to reveal pictures and instructions.

DISCLAIMER:

1. These stretches are not designed to be medical advice. First consult a medical professional to ensure you don’t have an issue that requires medical attention (ie. break, infection, tumor, tear or organ involvement.) 

2. If any of the stretches cause pain, stop doing it and move on to the next one.

1. Do the stretches at least once daily until the pain is gone for a full 24 hours. For faster results, repeat the sequence as much as 10x/day in the order given. If any stretch causes discomfort, skip that stretch for now and reintroduce it later. 

2. Once the tension, aches and pains are gone, use the daily warm-up exercises to stay young and active.

Total Time - 8 mins

How: Sit on edge of chair. Arch low back forward. Place pillow between knees. Pull shoulders back. Knees and feet line up with hips. Relax stomach muscles. Place pillow between knees, using inner thighs. Squeeze pillow for 2-second hold then release gently.  You may need to fold pillow for thickness. Keep feet parallel to each other and don’t let stomach or upper back participate. 

How: Sit on edge of chair. Arch low back forward. Place pillow between knees. Lift both heels off the floor.  Toes stay on floor without helping heel raise. Instead, use hip muscles to raise heels.

How: Stand up straight, hands at sides. Squeeze buttocks together; be sure to use buttocks muscles, not thighs or abs.  Do one set with feet straight, hip-width apart, and one set with feet duck-toed outward. 

How: Kneel on all fours with shoulders directly over hands. Let back and head relax toward the floor so the shoulder blades come together.  As you relax, let belly button push toward floor so there is a pronounced arch in your back. Keep elbows straight, and shift your hips forward 6-8 inches in front of knees.  Hold position.

How: Stand with back against wall, feet shoulder-width apart and square. Place one 3-inch diameter towel behind the neck and another in the small of the back.  Hold position.

How: Sit on the edge of your chair with your belly-button pushed forward creating a big arch in your back, and your head and shoulders back.  Slowly and evenly squeeze the shoulder blades together, then release.

How: Lean back against the wall. Press hips and lower back into wall. Walk feet forward while sliding down into a sitting position. Do not sit below 90 degree knee bend. Knees should be over the ankles, not the toes.  If pain in kneecaps, raise body up the wall to relieve pressure. Hold position. If too much of a workout, try only a few seconds at a time and build to 1 minute. Walk around for a minute after this exercise.