TMJ

These 6 exercises are completed 6 times per day. Please discuss with your Physiotherapist if they are appropriate for you.

1. Breathing Control: Sitting with good posture, position the tongue at the roof of the mouth with the mouth closed and breath through the nose. x 6 breaths.
2. Jaw Depression: Place the tongue at the roof of the mouth and open the jaw x 6.
3. Stabilisation Exercises: Maintain the position of the tongue on the roof of the mouth.
   • Place the hand under the chin and attempt to depress the jaw as above, provide resistance to restrict this movement. Hold for 2-3 seconds and repeat x 6.
   • Place the hand either side of the jaw to restrict jaw deviation left and right. Complete on one side x 6 with a hold for 2-3 seconds.
4. Upper Cervical Lengthening: Interlace the hands behind the back of the upper neck near the hairline. Using the edge of the hands, gently glide up and over as the chin draws towards the chest. This should elicit a stretching sensation. Repeat x 6.
5. Chin Tuck: Sitting with good posture, draw the chin down/back as if you are taking the base of the skull backwards. Your head should maintain an upright position without the chin drawing down the chest. Think a horizontal movement back. Hold for 2-3 seconds and repeat x 6.
6. Scapula Setting: Sitting with good posture, squeeze the shoulder blades together and hold for a few seconds. Repeat x 6.

• Clench your back teeth to feel for the muscle belly.
• Using your knuckle find the muscle, relax the jaw.
• Move the knuckle around on the muscle to locate an area of tension.
• Gently apply pressure to the muscle.
• Sustain for 10s whilst deep breathing into the belly.
• The muscle should soften off/release.
• You may need to sustain the pressure for > 30 seconds.

These 6 exercises are completed 6 times per day. Please discuss with your Physiotherapist if they are appropriate for you.

1. Breathing Control: Sitting with good posture, position the tongue at the roof of the mouth with the mouth closed and breath through the nose. x 6 breaths.
2. Jaw Depression: Place the tongue at the roof of the mouth and open the jaw x 6.
3. Stabilisation Exercises: Maintain the position of the tongue on the roof of the mouth.
   • Place the hand under the chin and attempt to depress the jaw as above, provide resistance to restrict this movement. Hold for 2-3 seconds and repeat x 6.
   • Place the hand either side of the jaw to restrict jaw deviation left and right. Complete on one side x 6 with a hold for 2-3 seconds.
4. Upper Cervical Lengthening: Interlace the hands behind the back of the upper neck near the hairline. Using the edge of the hands, gently glide up and over as the chin draws towards the chest. This should elicit a stretching sensation. Repeat x 6.
5. Chin Tuck: Sitting with good posture, draw the chin down/back as if you are taking the base of the skull backwards. Your head should maintain an upright position without the chin drawing down the chest. Think a horizontal movement back. Hold for 2-3 seconds and repeat x 6.
6. Scapula Setting: Sitting with good posture, squeeze the shoulder blades together and hold for a few seconds. Repeat x 6.