Starting Treatment for TMD
Many people with TMD benefit from a physical therapy exercise program to restore normal movement to their jaw. Your physical therapist will assess your condition and teach you the proper things to do to safely get things moving again. He or she can provide anti-inflammation treatments, massage, and exercises. Your PT will also tell you what to avoid if you have TMD.
How Frequently Should I Do TMJ Exercises?
Your PT can show you how to do your exercises and tell you how often to do them.
Many people benefit from performing temporomandibular disorders (TMD) exercises two or three times a day. One exercise program for TMD called Racobado’s 6x6 exercises, suggest you perform six exercises for six repetitions, six times a day. (The first six movements of this TMD program are Rocabado’s 6x6 exercises.)
What if Things Get Worse?
If you are performing an exercise program for TMD and your symptoms are feeling worse, stop the exercise and check in with your healthcare provider or PT. The exercises may cause slight increases in pain, but overall your symptoms should be improving as you keep performing the TMD exercises.
Before starting any exercise program for your TMJ, see your practitioner to ensure that exercise is safe for you.
Once your mouth is opened, keep it in position for six seconds. Then slowly close your mouth while keeping your tongue on your hard palate. Repeat the exercise six times.
You should also use your hands to provide manual resistance while moving your jaw laterally. To do this, place two fingers on the side of your jaw. Maintain your jaw in a slightly opened position, and gently press sideways on your jaw. Hold for six seconds and perform six repetitions in one direction. Then, repeat on the other side of your jaw.
To perform the exercise, place both hands behind your neck and interlace your fingers. Keep your hands there, and then nod your head down to flex your upper cervical spine. Gently provide a mild traction force with your hands by pulling up. Hold the flexed position for six seconds, and then return to the neutral position. Repeat the exercise six times.
Cervical retraction is a great exercise for improving posture and helping with TMD symptoms. To perform the exercise, simply sit in a chair and draw your chin back. Be sure not to tip your head; imagine your head is on a shelf and you are simply pulling it straight back.
Once your neck is fully retraced, hold this position for six seconds, and repeat it six times.
Your physical therapist may perform jaw joint mobilizations as part of your PT program. He or she should wear gloves to prevent any infection, both to you and your PT. Your therapist may also teach you how to do it to yourself.
To perform a self TMJ mobilization:
Wash your hands. Place one thumb in your mouth and rest the pad of your thumb on your bottom teeth. If mobilizing the left TMJ, use your right hand. Rest your fingers outside your mouth on the bottom of your jaw. Gently pull your jaw down. Do not use too much force; a slow, simple pull will do. Hold the mobilization for one second, and then release. Repeat ten times. When completed with the mobilization, wash your hands.
This intra-oral mobilization should not cause pain and should only be done under the direction of your PT or healthcare provider and dentist.
Wash your hands. Sit with upright posture. Place the palms of your hands on either side of your jaw. Your fingers should be resting comfortably on your ears. One palm should be on your jaw, and the opposite hand should rest just above your jaw on your temporal bone. Press on your jaw with your palm while using your opposite hand to stabilize your head. The mobilization should be gentle; slow and steady force is all that is needed. Hold the mobilization for one second, and then slowly release. Repeat ten times.
Be sure to only perform this mobilization under the direction of your healthcare provider, dentist, or physical therapist.
Keep in mind that TMD exercises may cause slight discomfort, but they should not cause pain. If they do, you must stop the exercise and check in with your healthcare provider or PT. Your TMD exercise program may need to be adjusted or tailored for your specific condition.
A Word From Verywell
Temporomandibular joint disorders and TMJ pain can prevent you from enjoying normal activities like eating and talking. It can make opening your mouth difficult or impossible. Most people with TMD can learn to manage it properly with postural correction and specific jaw exercises.
If you have TMD, visit your healthcare provider and then get started on exercises to get your jaw and neck moving in the right direction. That way you can get back to your normal function and activity with little or no pain.
