When you go to the doctor for TMJ, one of the first things he will tell you to help with the pain, are simple TMJ exercises that can be done in the comfort of your home.
Here is one such exercise you can do. As you are trying this, and other exercises, always remember that you are not going to the TMJ Olympics. Work through the exercises gently and don’t push yourself to do more than your jaw can handle.
To start, close your mouth gently. You do not want to be clenching, rather you want to keep your teeth closed very gently. Rest the tip of your tongue just behind the front teeth, on the top of your mouth.
Next, you will be tracing the top of your mouth backwards. In other words, with your teeth still closed, run the tip of your tongue backwards along the top of your mouth. Stop moving your tongue once you reach the soft tissue.
This is the last step, and requires a lot of caution. Once your tongue has reached the soft tissue, slowly open your mouth while still trying to keep the tongue against that soft palate. Stop once you feel your tongue being pulled away. Hold this position for a few seconds then relax.
This TMJ exercise should only be repeated 2 or 3 times at first. Muscle fatigue and pain are to be expected.
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