TMD/TMJ Stretch!

Do you suffer from TMD? Dr. Alan Foster, Dr. Rebecca Spencer and the team at Foster Dental Care researched exercises to help you stretch those muscles associated with TMD/TMJ. These exercises will take 15 minutes of your day and can be done at home or on the road.
To start, relax the muscles by placing a heating pad, hot washcloth or other heat source on the painful areas of your head or neck for five minutes.

Time your TMD/TMJ Stretching 5 exercises, 1 minute each!

Do the following exercises for one minute each:
Open – Close: place a closed fist under your chin to gently resist movement. Open and close your mouth 30 times (one second to open and one second to close)
Forward – Backward: place a closed fist on the front of your chin to gently resist movement. Move your lower jaw forward and backward 30 times (one second forward and one second backward)
Right: place a closed fist on the right side of your chin to gently resist movement. You may have to look into a mirror to do this. Move your jaw to the right, and then return your jaw to a relaxed position 30 times (one second right and one second to chewing position)
Left: place a closed fist on the left side of your chin to gently resist movement. You may have to look into a mirror to do this. Move your jaw to the left, and then return your jaw to a relaxed position 30 times (one second left and one second to chewing position)
Head Turn (stand or sit up very straight):
Right: Turn your head all the way to the right, and place the palm of your hand on the left side of your jaw. Every two seconds, push your head slightly farther to the right to stretch the muscles, and then return your head to the original side position (15 times)
Left:Turn your head all the way to the left, and place the palm of your hand on the right side of your jaw. Every two seconds, push your head slightly farther to the left to stretch the muscles, and then return your head to the original side position (15 times)

After you complete the five exercises, place your heating pad or hot washcloth on the painful areas for an additional five minutes to relax those stretched muscles.
Before self treating, consult your dentist to properly diagnose and create a treatment plan that works best for you. Be sure to follow your dentist’s recommendations when caring for your TMJ/TMD.