TMJ Exercises & Stretches to Relieve Jaw Pain – Ask Doctor Jo

TMJ Exercises & Stretches to Relieve Jaw Pain – Ask Doctor Jo


Hey everybody, it’s Doctor Jo. I got an email
from Barry and he was having some TMJ pain. TMJ stands for temporomandibular joint which
is your jaw joint right there. And I’m gonna show you today just some simple stretches
and strengthening exercises to get that TMJ feeling better. So we’re just gonna start
off, you want to start off gently with these exercises, you don’t want to push very hard
because this joint is small and it can get irritated very quickly. The first one you
wanna do is you’re gonna use the palm of your hand so you’re not pushing with your fingers,
but you’re using just your palm. You’re gonna put your palm on one side, doesn’t matter because
we’re gonna do both. And you gonna keep your mouth and teeth aligned. So the jaw stays
in one spot, your teeth stay aligned so they’re not going back and forth like that. You’re
gonna keep it nice and still and you’re gonna push your palm in that way. And just hold
it in place. A nice little 5 second push. Good. See how my jaw’s not actually moving
but I’m just putting gentle pressure on one side. Then after your do that maybe 3-5 times,
5 seconds a piece, then you’re gonna switch and do the same thing on the other side. So
make sure you don’t just do one side and not the other side cause you wanna keep it even.
The next one really simply, you’re gonna open your mouth just a little bit and put your
fingers inside but make sure you don’t bite your fingers. You’re not biting, your keeping
again your jaw still and pushing pressure down this time. So you’re gonna put your fingers
in your mouth on your bottom teeth, and just push down. See again my jaw’s not moving.
I’m not stretching it open, I’m keeping it in one spot. Again just start off with about
5 seconds of gentle pushing and do that about 5 times. The last one is to stretch out the
join back here. You’re going to put your palm on your chin and just push straight back.
Again you wanna make sure that your teeth are in alignment. If your teeth are over here
or over here and your moving it, you’re going to irritate that joint. So just palm on the
chin. And relax your jaw. And push straight back. So those are the exercises to strengthen
and stretch out your TMJ joint if you’re having some pain in your jaw. Just start off with
about 5 seconds and then build your way up, but make sure your not pushing too hard. These
are gentle stretches for that small joint in your jaw. If you have any questions, please
leave them in the comments section. And if you’d like to check out some more videos go
to AskDoctorJo.com. Be safe. Have fun. And I hope you feel better soon!