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CHIN TUCKS FOR TMJ
Sitting tall and straight, with your head aligned over your shoulders,
move your head forward, and then back without moving your chin up
or down. This exercise works the muscles that affect your jaw pain.
You can assist the end of the stretch by pushing against the chin.
Self-Care for the TMJ
Maybe you clench your jaw while sleeping. Or maybe your jaw
and facial muscles are where you store your stress from a busy
day at the office. Either way, these exercises will help soften a tight
temporomandibular joint (TMJ) and get your jaw in its proper
resting position.
Adjust
When stretching, doing yoga, or
working out, if you find tension
in your jaw, that's a sign that
something is off. Become aware of
your body. Envision your lower jaw
being heavy and your upper jaw
being light. You can even put your
tongue to the roof of your mouth
to reset.
TMJ STRENGTHENER
Sitting tall and straight, start with your jaw in this resting
position—tongue pressed to the back of your upper front teeth
with your mouth closed. With the tongue still pushing against the
back of your teeth, open your jaw wide, then close. Repeat 6 times.
This helps strengthen the joint and put the jaw in proper position.
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