TMJ Relief

THE START OF A COMPLETELY PAIN-FREE JAW

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… then this may be able to help you! 

Some people we have met in the past were skeptical at first. So, to give you some results in advance, follow the exercises below to alleviate some of your symptoms.  Then when you’re ready, if you want to speed up your results, book an appointment with one of our doctors today and we’ll tell you in a matter of just a few minutes if we can help you.

Find One Of Our Clinics Near You

If you’re in Amarillo, Texas, we have two locations now.  One on Soncy Rd, and one on Paramount Blvd. Click the link to get directions to the one most convenient for you!

DISCLAIMER: First consult your doctor to ensure no break, infection, tumor or tear. 

15 mins.  Do these exercises in the order given. At least once in the morning.  Do exercises daily until pain stops 48 hours.  Once pain is gone, move to the overall conditioning program.

Sitting Knee-Pillow Squeezes

Time Frame: Do 3 sets of 20 repetitions.

Why: This turns off compensating hip muscles for walking.  

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. Do 3 sets of 20 reps. 

Sitting Heel Raises

Time Frame: Do 3 sets of 15 repetitions.

Why: This turns off compensating hip muscles.

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. Do 3 sets of 15 reps. 

Standing Glut Contractions

Time Frame: Do 3 sets of 15 repetitions.

Why: This strengthens glute muscles, turns off compensating hamstring muscles.

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. Both hip-width apart; do 3 sets of 15 reps.

Static Extension

Time Frame: Hold this position for 1 minute.

Why: Turns off compensating hip muscles, restores the normal low back arch.

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 1 minute. 

Wall Towels

Time Frame: Hold position for 3 minutes.

Why: The towels give vertical support otherwise lacking because of poor head 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 3 minutes.

Sitting Knee-Pillow Squeeze (2nd Round)

Time Frame: Do 2 sets of 10 repetitions.

WhyThis turns off compensating hip muscles for walking.

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. Do 2 sets of 10 reps. 

Sitting Shoulder Contractions

Time Frame: Do 2 sets of 10 repetitions.

Why: This reawakens shoulder blade muscles.

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. Do 2 sets of 10 repetitions.

Air Bench

Time Frame: Hold this position up to 2 minutes.

Why: This relinks the ankles, knees and hips.  

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 up to 2 minutes. 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. 

Click Here To Download Exercises