I suffer from Bruxism and have found these TMJ exercises to be helpful.
1) Moist heat is very helpful for the sore muscles of TMD. The penetrating moist heat promotes blood flow into the muscle which aids in healing and relaxation of the muscle as well. This increased blood flow also helps analgesic/ anti inflammatory medications into the muscles. A wet washcloth with a hot water bottle will do, or you can purchase moist heating pads if you wish.
2) Assisted Opening – Place two fingers on lower front teeth, slowly open as wide as is comfortable while pushing down with your fingers. Repeat ten times.
3) Resisted Opening- Cup palm under chin, open jaw slowly, and gently resist opening with hand under chin. Repeat ten times.
4) Midline Exercise – Look in mirror, bite teeth together, and look at position of two center teeth on lower jaw (central incisors). Open slowly while watching these two teeth and attempt to keep lower jaw “centered” as you open. Repeat.
5) Simple Opening/Stretch – Open jaw slowly ten times as wide as is comfortable.
6) Lateral Movement Exercise – Open jaw about one inch from clenched bite. Move lower jaw as far to the right (straight to the right without opening more) as is comfortable. Repeat ten times and then do the same on the left side.
