TMD Self Help
This is your Basic TMJ Exercise Program. It should be performed without much pain. If you experience pain that does not settle quickly with rest and use of a wheatbag on your face for 10 Mins, then it’s possible you require professional assessment and treatment.
- Exercise 1 : Extension
- Exercise 2 : Flexion
- Exercise 3 : Flexion
- Exercise 4 : Flexion
- Exercise 5 : Glide
- Exercise 6 : Glide
- Exercise 7 : Isometric
- Exercise 8 : Isometric
- Exercise 9 : Opening
- Exercise 10 : Protrusion
With your tongue resting on the roof of your mouth, let your jaw drop partially, then lower your tongue and let your jaw drop completely down and back.
- Sets : 2
- Repetition : 15
- Frequency : 2 daily
Look directly ahead of you.
Clench your teeth.
Relax.
- Sets : 2
- Repetition : 15
- Frequency : 2 daily
Place two fingers on the left side of your lower jaw.
Apply gentle horizontal presssure onto the lower jaw towards the right, but resist any actual movement of the jaw by contracting your muscles.
Relax your lower jaw.
- Sets : 2
- Repetition : 15
- Frequency : 2 daily
Place two fingers on the right side of your lower jaw.
Apply gentle diagonal pressure onto your chin towards the left and backwards but resist any actual movement of the jaw by contracting your muscles.
Relax your chin.
- Sets : 2
- Repetition : 15
- Frequency : 2 daily
Move your jaw to one side, then straight down, then to the other side.
Relax your jaw.
- Sets : 2
- Repetition : 15
- Frequency : 2 daily
Place two fingers on the right side of your jaw.
Apply gentle horizontal pressure onto the jaw towards the left, but resist any actual movement of the jaw by contracting your muscles.
Relax your lower jaw.
- Sets : 2
- Repetition : 15
- Frequency : 2 daily
Place your thumbs under your chin.
Apply gentle pressure onto your chin in an upward direction but resist any actual movement of the jaw by contracting your muscles.
Relax your chin.
- Sets : 2
- Repetition : 15
- Frequency : 2 daily
Place two fingers on the left side of your lower jaw.
Apply gentle diagonal pressure onto your chin towards the right and backwards but resist any actual movement of the jaw by contracting your muscles.
Relax your chin.
- Sets : 2
- Repetition : 15
- Frequency : 2 daily
Place one finger between your upper and lower teeth.
Remove your finger but try to maintain your mouth open one finger-width.
Close your mouth.
PROGRESSION : Repeat by placing two fingers between your upper and lower teeeth.
- Sets : 2
- Repetition : 15
- Frequency : 2 daily
Place two fingers on your chin.
Apply gentle pressure onto your chin in a backward direction but resist any actual movement of the jaw by contracting your muscles.
Relax your chin.
- Sets : 2
- Repetition : 15
- Frequency : 2 daily
(03) 9824 8868