Conveniently located to serve Mesa, Gilbert & Chandler, AZ
If you suffer from a misaligned jaw, you know that the symptoms of TMJ/TMD can be very painful, even interfering with your daily activities and work. The pain may affect more than just your jaw, extending to your:
- Teeth
- Neck
- Shoulders
- Upper and lower back
- Head
Many individuals avoid TMJ treatment, believing that it is too expensive or worrying that it may not reduce the pain. Even more people are unaware that they suffer from TMJ/TMD, believing that their headaches are the product of migraines or stress. However, if you suffer from tension headaches, clench your teeth, and experience clicking or popping in your jaw, the pain you suffer is probably TMJ-related.
At Drs. of Smiles in Mesa, Arizona, Dr. Glenn LeSueur, DDS, provides neuromuscular-focused care for patients from Gilbert, Chandler, and surrounding areas to help identify the cause of TMJ symptoms and guide you toward non-surgical solutions.
Alternatives to Surgery
For many years, it was believed that surgery was the only treatment for TMJ/TMD. However, neuromuscular dentistry has proven effective in alleviating TMJ symptoms and treating the underlying cause without surgery. If you suffer from severe TMJ-related pain, you should contact our neuromuscular dentist immediately.
New information shows that minor TMJ and TMD pain can be managed and temporarily treated with jaw exercises designed to loosen the muscles and tendons and alleviate the tension that causes TMJ-related pain.
Performing TMJ Exercises
There is no single exercise that works for everyone. TMJ symptoms vary from person to person, so it’s important to move slowly, stay relaxed, and stop if pain increases. Here are some simple exercises you can try at home:
Controlled Opening and Closing
Stand in front of a mirror and slowly open your mouth as wide as is comfortable. Focus on keeping your lower jaw aligned with your upper jaw, avoiding any shifting to one side. Slowly close your mouth while maintaining alignment.
Repeat this movement 10 times, for up to three sets.
Side-to-Side Stretch (Right)
Gently open your mouth and move your lower jaw downward and to the right. This motion helps stretch the muscles on the left side of your jaw.
Slowly return to the center and repeat for three sets of 10 repetitions. Stop if you feel increased or sharp pain.
Side-to-Side Stretch (Left)
Repeat the same movement, this time guiding your lower jaw downward and toward the left side to stretch the muscles on the opposite side.
Perform three sets of 10 repetitions, moving slowly and with control.
If any of these exercises cause increased or severe pain, stop immediately and contact a neuromuscular dentist. Exercises should never worsen your symptoms.
You may begin to notice improvement within 2–10 days. If discomfort persists or worsens after this period, it may indicate a more advanced condition that requires evaluation.
How Many Times a Day Should You Practice Your TMJ Exercises?
The number of times that you perform TMJ exercises daily is personal to you. This may depend on the severity of your symptoms, your schedule, and also on the advice that you receive from your dentist. Some people perform exercises as many as six times a day.
When you begin performing TMJ exercises, it is best to start slowly. As much as you want to achieve results that improve your comfort, it is possible to overdo jaw exercises to the point of worsening your situation.
What Other Home Remedies Can Help TMJ Pain?
In addition to performing TMJ exercises, you can get some relief from your painful symptoms through the following:
- Eating soft foods
- Cutting dense or harder foods into small pieces
- Avoiding chewy foods and chewing gum
- Applying cold or warm compresses to the side of the face for a few minutes
- Talking to your dentist about wearing a nightguard when you sleep
What Other TMJ Exercises Can I Practice to Lessen My Pain?
Additional TMJ exercise programs are available online, including the well-known “Rocabado 6 x 6” exercises developed by Mariano Rocabado, DPT.
Rocabado 6x6 exercises are a series of simple movements designed to improve jaw alignment, reduce tension, and support better muscle function. The program includes six exercises performed six times per day:
- Tongue Rest Position: Place the tip of your tongue on the roof of your mouth just behind your front teeth and keep it there while breathing through your nose. This helps your jaw stay in a relaxed position.
- Controlled Jaw Opening: With your tongue in position, slowly open and close your mouth slightly without letting your tongue lose contact.
- Rhythmic Stabilization: Keep your tongue on the roof of your mouth and place your fingers under your chin. Gently resist as you try to open your mouth to help strengthen and stabilize the jaw.
- Stabilized Head Flexion: Place your hands behind your neck to support it, then gently nod your head forward, creating a slight “double chin.”
- Axial Extension: Pull your chin straight back to lengthen your neck, as if making a double chin.
- Shoulder Retraction: Pull your shoulder blades back and down to improve posture and reduce tension in the upper body.
These exercises should be done gently and without pain. If symptoms continue or worsen, a professional evaluation is recommended.
Can TMJ Exercises Make Your Pain Worse?
It is essential to begin TMJ exercises with great caution. Some exercises may work wonderfully for you, while others do not.
The key is to always relax your jaw, neck, and shoulder muscles prior to doing your selected exercises. Start slowly every time you perform your exercises. This needs to happen whether it is your first round of exercises for the day or your last. Pain may occur if your muscles are overly tense while performing TMJ exercises.
While some degree of discomfort may be normal, actual pain is a sign that an exercise may not be right for you. If your TMJ exercises seem to increase your discomfort, schedule a visit to speak with our neuromuscular dentist in Mesa, AZ.
Why Choose Drs. of Smiles?
Finding relief from TMJ symptoms starts with identifying the underlying cause. At Drs. of Smiles, we take a comprehensive approach to jaw health, focusing on how your bite, muscles, and joints work together. Dr. Glenn LeSueur, DDS, has advanced training from the Las Vegas Institute for Advanced Dental Studies (LVI), which enables him to evaluate and treat TMJ disorders with greater precision.
Our Mesa office is designed with your comfort in mind, offering a relaxed environment and modern technology to support accurate diagnosis and treatment. Whether your symptoms are mild or more advanced, our goal is to guide you toward the right solution.
Frequently Asked Questions
Schedule Your TMJ Consultation in Mesa, AZ
If you are experiencing jaw pain, tension headaches, or symptoms that may be related to TMJ/TMD, it’s important to have your condition evaluated. TMJ exercises may help relieve minor discomfort, but ongoing or worsening symptoms often require professional care.
Call Drs. of Smiles at 480.834.6991 to schedule your consultation. Dr. Glenn LeSueur, DDS, provides neuromuscular dental care for patients in Mesa, Phoenix, Scottsdale, Tempe, Gilbert, Chandler, and surrounding East Valley communities.