From a patient: for temporomandibular joint disorder, looking for what exercise methods can relieve on the Internet, found a set of exercises, according to do three days, feel a lot of relief, temporomandibular swelling also disappeared a little, every morning up or will have discomfort, I will do once, feel the symptoms will be reduced, popping and pain are much better.
I hope this will be helpful to you all.
Before doing the exercise, please keep your body very relaxed and do not feel any pressure or tension in the temporomandibular joint.
Maintain good posture of head, neck and back.
Please do first.
1. Relax: Stop all movements and relax the pressure.
2. Open your mouth and say “ema”. Let your chin drop slightly and open your mouth lightly, keeping the posture.
3. Place your tongue on your upper jaw (the part behind the two upper incisors).
4. Body posture: Imagine two ropes. One hanging from the upper back of the head to the roof, and the other pulling upward from the sternum.
5.Breathing: abdominal breathing.
The first set of exercises: temporomandibular joint rotation and translation control. The purpose is to adjust the rotational trajectory of the temporomandibular switch, reduce or remove the popping or clicking sound, and limit the rotation of the temporomandibular system (make it rotate normally) with assistance.
Phase 1.
1. Hold the tongue against the upper jaw.
2. Place the index finger (finger 1) against the temporomandibular joint on the affected side (a little in front of the ear, the side where the pain is more severe).
3. Hold the other index finger (finger 2) against the tip of the jaw.
4. Under the guidance of finger 2, open the mouth, lower the chin and lean towards the throat.
5. Observe this mouth opening in the mirror and make sure the mouth is straight and open (keeping the tongue against the palate) for 3-5 seconds, then slowly close the mouth.
6. Do five sets of five times a day.
After a few days of doing the first stage, there are no more problems, and the mouth does not feel any difficulty after opening.
You can enter the second stage.
1, the tongue against the upper jaw
2, the two index fingers against the left and right temporomandibular joints (in front of the ear area)
3. Open your mouth, lower your chin and tuck it towards your throat.
4. Observe this action in the mirror and make sure the mouth is straight and open. Then continue for 3-5 seconds, and then slowly close the mouth
5, a set of five times to do five sets a day.
After a few days of doing the second stage, there are no more problems, and do not feel any difficulty in opening the mouth after.
You can enter the third stage.
1, tongue against the upper jaw.
2. Place the index finger (index finger 1) against the temporomandibular joint on the affected side (in front of the ear)
3. Place the other index finger (index finger 2) against the chin
4. Under the guidance of index finger 2, open your mouth, lower your chin, and tuck your chin toward your throat.
5.Lower the tip of the tongue against the upper jaw, open the mouth and receive it to the maximum extent in the throat (still under the guidance of index finger 2)
6. Observe this movement in the mirror, making sure that the mouth is kept straight. Then continue for 3-5 seconds, and then slowly close the mouth
7, five times per set, five sets per day.
After a few days of doing the third stage, there are no more problems, and the mouth does not feel any difficulty after.
You can enter the fourth stage.
1.Tongue against the upper jaw
2, two index fingers against the bilateral temporomandibular joint
3. Open the mouth. Lower the jaw and close it towards the throat.
4.Lower the tongue against the upper jaw, open the mouth to the maximum extent and receive the maximum extent towards the throat
5. Observe this movement in the mirror and make sure that the mouth remains straight when it is opened. Continue for 3-5 seconds, then slowly close the mouth
6, five times per group, five groups per day.
When opening the mouth above, close the mouth when the action should be slow, not too fast.