Hey everybody, it’s jo. i got an email from barry and he was having some tmj pain. TMJ stands for temporomandibular joint which is your jaw joint right there. And I’m gonna show you today just some simple stretches and strengthening exercises to get that TMJ feeling better. So we’re just gonna start off, you want to start off gently with these exercises, you don’t want to push very hard because this joint is small and it can get irritated very quickly. The first one you wanna do is you’re gonna use the palm of your.
Hand so you’re not pushing with your fingers, but you’re using just your palm. you’re gonna put your palm on one side, doesn’t matter because we’re gonna do both. And you gonna keep your mouth and teeth aligned. So the jaw stays in one spot, your teeth stay aligned so they’re not going back and forth like that. You’re gonna keep it nice and still and you’re gonna push your palm in that way. And just hold it in place. A nice little 5 second push. Good. See how my jaw’s not actually moving but I’m just putting gentle pressure on one.
Side. then after your do that maybe 35 times, 5 seconds a piece, then you’re gonna switch and do the same thing on the other side. So make sure you don’t just do one side and not the other side cause you wanna keep it even. The next one really simply, you’re gonna open your mouth just a little bit and put your fingers inside but make sure you don’t bite your fingers. You’re not biting, your keeping again your jaw still and pushing pressure down this time. So you’re gonna put your fingers in your mouth on your bottom teeth, and just.
Push down. see again my jaw’s not moving. i’m not stretching it open, i’m keeping it in one spot. Again just start off with about 5 seconds of gentle pushing and do that about 5 times. The last one is to stretch out the join back here. You’re going to put your palm on your chin and just push straight back. Again you wanna make sure that your teeth are in alignment. If your teeth are over here or over here and your moving it, you’re going to irritate that joint. So just palm on the chin. And relax your jaw. And push straight.
Back. so those are the exercises to strengthen and stretch out your tmj joint if you’re having some pain in your jaw. Just start off with about 5 seconds and then build your way up, but make sure your not pushing too hard. These are gentle stretches for that small joint in your jaw. If you have any questions, please leave them in the comments section. And if you’d like to check out some more tutorials go to AskJo . Be safe. Have fun. And I hope you feel better soon!.
Temporomandibular Joint TMJ Anatomy and Disc Displacement Animation
The temporomandibular joint the tmj is the joint between the lower jawbone the mandible and the temporal bone of the skull. The TMJ is responsible for jaw movement and is the most used joint in the body. The TMJ is essentially the articulation between the condyle of the mandible and the mandibular fossa a socket in the temporal bone. The unique feature of the TMJ is the articular disc a flexible and elastic cartilage that serves as a cushion between the two bone surfaces. The disc lacks nerve endings and blood vessels.
In its center and therefore is insensitive to pain. anteriorly it attaches to lateral pterygoid muscle a muscle of chewing. Posteriorly it continues as retrodiscal tissue fully supplied with blood vessels and nerves. The mandible is the only bone that moves when the mouth opens. The first 20 mm opening involves only a rotational movement of the condyle within the socket. For the mouth to open wider, the condyle and the disc have to move out of the socket, forward and down the articular eminence, a convex bone surface located anteriorly.
To the socket . this movement is called translation. The most common disorder of the TMJ is disc displacement, and in most of the cases, the disc is dislocated anteriorly. As the disc moves forward, the retrodiscal tissue is pulled in between the two bones. This can be very painful as this tissue is fully vascular and innervated, unlike the disc. The forward dislocated disc forms an obstacle.
For the condyle movement when the mouth is opening. in order to fully open the jaw, the condyle has to jump over the back end of the disc and onto its center. This produces a clicking or popping sound. Upon closing, the condyle slides back out of the disc hence another click or pop. This condition is called disc displacement with reduction . In later stage of disc dislocation, the condyle stays behind the disc all the time, unable to get back onto the disc, the clicking sound disappeared but mouth opening is limited.
This is usually the most symptomatic stage the jaw is said to be locked as it is unable to open wide. At this stage the condition is called disc displacement without reduction Fortunately, in majority of the cases, the condition resolves by itself after some time. This is thanks to a process called natural adaptation of the retrodiscal tissue, which after a while becomes scar tissue and can functionally replace the disc. In fact, it becomes so similar to the disc that it is called a pseudodisc.