Top 6 Most Effective Exercises for TMJ pain relief in Delhi – Advanced Dental Clinic

6 World-Class and Effective Exercises for TMJ pain relief in Delhi

Exercise therapy for TMJ pain relief in Delhi

Exercises can play an important role in reducing TMJ pain and we at The Advanced Dental Clinic East Delhi, help in TMJ pain relief in Delhi and restore the normal movement of the jaws. People often benefit from performing TMJ pain relief exercises two to three times a day.

In the information provided below, we have listed a few easy to perform and effective exercises for reducing TMJ pain.

Tongue on the palate – TMJ pain relief in Delhi

Place your tongue on the hard palate just behind the teeth
Hold this position and relax
Make sure your lips are closed and teeth are apart
Breathe through your nose and try holding the position for 6-8 sec

Controlled TMJ rotation

This exercise ensures that your jaw is moving only through rotation and not protrusion.
Place your tongue just behind your teeth on the hard palate
Slightly open your jaw while keeping the tongue in the same position
Hold the position for 6 seconds and now close your jaw
The tongue should never leave your palate at any point of time

Opening jaw with resistance

Adding some resistance to your jaw movements will help in improving the muscle strength
Place your palm just beneath your chin
Slight resistance should be applied with your palms on the chin
Open and close your jaws under slight resistance for 4-6 times

Cervical distraction

This exercise helps in relieving the tension and relaxing the muscles of the jaw
Place your hands behind the neck and interlace your fingers
Nod your head down while flexing your upper spine
Apply pulling force by your hands and hold this position for six seconds

Cervical retraction

Another great exercise for improving posture
Sit in the chair comfortably and draw your chin back
Do not tip your head back while pulling it
Once you retract your head completely hold the position for six seconds

Shoulder retraction

Shoulder scapular retraction is another effective exercise for TMJ pain relief
Sit comfortably on a chair
Draw your shoulder blades together imagining you are squeezing any object between them
Once your shoulders are retracted properly hold that position for 6 sec before relaxing
You can also use a resistance band for performing rowing with it

How often should these exercises be done?

Your dentist will exactly tell you the duration and frequency of these exercises for TMJ pain relief. Generally, you will start seeing relief by performing them two to three times a day. One common method of exercise program is Racobado’s exercise program which suggests performing these exercises for six repetitions each six times a day.

Word of caution – TMJ pain relief in Delhi

Exercises may slightly increase the pain initially but will only help in relieving the symptoms overall. If you feel your condition is worsening get in touch with your health care provider immediately. Before starting with any exercises for TMJ it is best to consult your doctor to make sure that the exercises are safe for your condition.