TMJ exercises

1. With your right thumb or index, insert your finger inside the left cheek and push out for 60 seconds.
2. Move your finger up or down and find the sorest area.

This muscle is very sensitive to push on.

1. With your right index, place your finger between the lower and upper molars and push out for 60 seconds.

1. With your right 5th finger or index, place your finger between the outside upper left gum and the outside bone.
2. You will feel your finger wedged between two bones.
3. Rub the outside bone for 60 seconds.

1. Insert your left thumb between the outside upper gum and outside bone.
2. Push your thumb back and up and hold for 60 seconds.

1. With your left thumb, place your finger behind your chin bone.
2. Push up hard and rub or maintain pressure for 60 seconds.

This muscle is very tender to stretch.

1. With your right index, place your finger under the right side of your tongue and apply a downward pressure for 60 seconds.

1. Two hands over your chest bone and push down.
2. Bring your chin up and head turned to the left.
3. You can also pull your jaw bone forward to add more stretching.
4. Hold for 60 seconds.

1. Place your tongue on the roof of your mouth behind your front teeth.
2. Open and close your mouth 50 times.

*Do not perform this exercise if your jaw is locked*

1. Using your two hands, gently force the jaw opening and hold 5 seconds.
2. Repeat 5 times.
3. This exercise should only be done if your jaw joint or muscles are stiff. Don’t do this if your jaw is locked.

This exercise should be done for a stiff right jaw joint.

1. 
With your left hand, stabilize your head.
2. Use the palm of your right hand to gently force the jaw bone to deviate to the left.
3. Hold for 5 seconds and repeat 10 times.

This is a test to feel if your bite strength is even.

1. Gently bite down on your two fingers.
2. Pressure should be the same on both sides.

1. Using your right thumb, place your finger behind the left colar bone.
2. Push down 60 seconds.

You could feel numbness going down the left arm.

1. Use your second right finger under the left colar bone.
2. Push back and up for 60 seconds.
3. Look for a very tender area.

You could feel numbness down the left arm.

1. Lying on your back, position a tennis ball between the second and third last ribs.
2. You could feel a sharp pain when rolling your body over the ball.
3. Hold 1 to 2 minutes.

1. Place your fingers around the left front rib.
2. Pull up and hold 60 sec.

1. Using a tennis ball (you can put the ball in a sock for easier positioning), position the ball between your spine and shoulder blade finding a sore muscle area.
2. Hold 60 seconds.
3. Pull your left elbow toward the right side for more pressure at the back.

1. Position both arms on a door frame and gently bring your body forward.
2. Keep your elbows below the height of your shoulders.
3. Hold 60 seconds.

You may feel numbness in both hands doing this exercise.

1. Right leg back on your knee and left foot forward.
2. Gently bring your body forward holding your lower and upper back straight.
3. You should feel a pull on your right thigh.
4. Hold for 60 seconds.

1. Lying on your belly, push up on your hands as if you were doing a half push-up.
2. Breathe in and hold the position for 5 seconds. Repeat 5-10 times.
3. You can also modify this exercise by lying on your elbows and forearms.

1. On your hands and knees, cross one leg behind the other and bring back that same leg.
2. You should feel a good stretch in the back of the front leg.
3. Hold for 60 seconds.

1. Lying on your left side with both knees on the ground, twist your trunk to the right.
2. Hold for 1 to 2 minutes.

1. Standing facing a counter or table, bend over forward on your elbows keeping an arch in your lower back.
2. You should feel a strong pull behind the legs.
3. Hold for 60 seconds.

1. Lying on your stomach put a tennis ball just inside the right hip bone.
2. You should feel a mild tenderness in that area.
3. Hold for 60 seconds.

1. With one hand hold your chin in towards your body.
2. Tilt your head forward with your other hand on top of your head.
3. You should feel a pull on the back of your neck.
4. Hold for 60 seconds.

1. Holding the pillow case with your left hand.
2. Turn your head to the right side while adding pressure with your right hand.
3. Repeat 10 times holding for 5 seconds each time.