It’s estimated that at least 10 million people in America suffer from temporomandibular joint and muscle disorders or TMJ. So, if you suffer from TMJ pain, you’re not alone. Physical therapists Bob Schrupp and Brad Heineck describe a TMJ treatment that you can do at home.
Place soothing massage oil or vegetable oil on your fingers.
Put the fingers where your lower jaw meets the rest of the skull on either side of your face. Push the skin of your cheeks in and slowly upwards.
The next exercise is to place your fingers on either temple. Push the skin slightly in and push upwards. This exercise is also good for headaches. Many TMJ patients suffer from headaches.
Another exercise is to push the tips of your first three fingers into the place where your jaw meets your skull. Push inwards and slowly drag your fingers straight down.
A fourth exercise is to make fists with your hands and rub the skin of the TMJ joint in slow half circles. This should rub across your TMJ joint, but it’s okay if it rubs your cheekbones, too. Do this motion again, but this time with your mouth open. Repeat this half-circle motion along your temples.
Each exercise can be performed for 30 to 60 seconds two times a day.