Photo by madison lavern on Unsplash

TMJ Disorder Wellness techniques are simple, easy, and can be done in minutes. In order words, there’s a lot you can do about the daily clicking, muscle tightness, pain, and buzzing of TMJ Disorder (TMD).

With daily practice, TMJ Disorder Wellness techniques can change the constant stress of those experiences.

TMJ Disorder Wellness Technique #1

RESISTED MOVEMENTS: Use morning + evening, and when you feel pain or tightness

These movements harness that biological laws of how muscles work together, as a way of shifted pattens of tension that build up over time and get reinforced at night when you grind your teeth or when you clench your jaw, which asleep or during the day. 

For the following three exercises, you will gently resist movements of your jaw, using only a little of your strength, and making no sudden movements.

Opening Your Mouth

  • 1. Place your closed fist under your chin
  • 2. Gently push your jaw down against your fist, forcing mouth open against the resistance.
  • 3. Hold resistance for 5-8 seconds, breathing gently and fully
  • 4. Slowly release
  • 5. Repeat 2 more times (3 reps total)

Moving Jaw Side to Side

1. Use R fingers to push into R side of jaw as you push the jaw against them, moving jaw to R side2. Hold resistance for 5-8 seconds, breathing gently and fully3. Slowly release1. Use L fingers to push into L side of jaw as you push the jaw against them, moving jaw to L side2. Hold resistance for 5-8 seconds, breathing gently and fully3. Slowly release4. Repeat Both Sides 2 more times (3 reps total)

Closing Your Mouth

Open mouth a little2. Hook two fingers over bottom teeth3. Pull down on jaw as you gently close your mouth against the resistance4. Hold resistance for 5-8 seconds, breathing gently and fully5. Slowly release6. Repeat 2 more times (3 reps total)

TMJ Disorder Wellness Technique #2

TONGUE AND TEETH: Use throughout the Day

Changing the position of your teeth and tongue throughout the day allows your jaw to stay relaxed, and your muscles to work less hard.  Get in the habit of checking in with your teeth and your tongue. 

Here’s a phrase to repeat to yourself: 

Lips Together, Teeth Apart, Tongue away from the Roof of the Mouth.

And as you repeat the phrase, let your body adjust accordingly.

Your lips are together.  Your teeth are very slightly apart, not clenched together.  And your tongue is relaxed, resting at the bottom of your mouth. 

Your jaw may feel weirdly slack when you’re in this position, but you will get used to it.  And it’ll be so worth it, promise!

TMJ Disorder Wellness Technique #3

CONSCIOUS BREATHING TOOLS: Use as needed

Like in the elevator, when stopped at traffic lights, on the subway, sitting on the toilet, in bed, lying under your desk, anytime :-)

4-7-8 Breathing tool for TMJ Disorder Wellness

Here’s how you set yourself up for success when using conscious breathing as a tool:

  • Choose a comfortable position
  • Ideally close your eyes, although it’s not necessary for benefit
  • Breathe in through your nose
  • Breath out through your mouth
  • Keep the breathing easy, but full
  • Keep the count in your head steady
  • Choose a count speed that works for the exercise
  • You will learn what count speed is best for you after you try it a couple times
  • Don’t let yourself stress or get anxious about doing exercise perfectly <3

Instructions for the 4-7-8 Breathing Tool

  1. FOUR Breathe in through your nose for a count of 4:  1-2-3-4
    A slight flare in your nostrils, and expanding your belly as you breathe in helps
  2. SEVEN Hold your breath for a count of 7: 1-2-3-4-5-6-7
    Pay attention to staying relaxed during this section
  3. EIGHT Breathe out through your mouth for count of 8: 1-2-3-4-5-6-7-8
    Focus on making this a slow, steady, easy out breath

“Box” or Four Count Breathing tool for TMJ Disorder Wellness: Use any time

  • Choose a comfortable position
  • Ideally close your eyes, although it’s not necessary for benefit
  • Breathe in through your nose
  • Breath out through your mouth
  • Keep the breathing easy, but full
  • Keep the count in your head steady
  • Choose a count speed that works for the exercise
  • You will learn what count speed is best for you after you try it a couple times
  • Don’t let yourself stress or get anxious about doing exercise perfectly <3

The instructions for Box Breathing set up are the same:

  1. Breathe in through your nose for a count of 4:  1-2-3-4
    A slight flare in your nostrils, and expanding your belly as you breathe in helps
  2. Hold your breath for a count of 4: 1-2-3-4
    Pay attention to staying relaxed during this section
  3. Breathe out through your mouth for a count of 4: 1-2-3-4
    Focus on making this a slow, steady, easy out breath
  4. Hold your breath for a count of 4: 1-2-3-4
    Pay attention to staying relaxed during this section

A final tip for all TMJ Disorder Wellness Techniques

Take a moment before performing one of these techniques to settle into your body, notice sensations, and notice your breathing. then after you have done the technique, check in with your body again to see if there is any difference.

Have you tried any of these? Do you do any other wellness exercises for yourself? Drop a comment below and share our experience or ask a question!

Three Easy Wellness Techniques for TMJ Disorder Symptoms
Tagged on:         

Leave a Reply

Your email address will not be published. Required fields are marked *