5 exercises that can relieve jaw pain. These exercises can reduce pain from the jaw and reduce symptoms, as well as provide better function in the area. It is easy to forget that you can exercise and stretch away jaw pain in the same way as in other parts of the body. If you have questions regarding exercises or training, please contact us via Facebook or YouTube.
Did you know that poor function of the neck and shoulders can also cause jaw pain? Scroll down to see more great training videos with exercises that can help your jaw tension ..
VIDEO: 5 Clothes Exercises Against Stiff Neck and Jaw Pain
Do you have both neck pain and jaw pain? Then the majority of your jaw tension may come from your neck. Many people do not realize that pain-sensitive neck muscles can reference pain to the back of the head, torso and jaw, as well as contribute to what is called neck headache.
Here are five movement and stretching exercises that can help you loosen up sore neck muscles, give you better neck mobility and reduce jaw pain.
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VIDEO: Strength Exercises for the Shoulders with Elastic
The neck, jaw and shoulders are gem friends - or, at least they should be. If one of the anatomical structures does not work properly, then this can lead to pain and malfunction in the other two.
Elastic training can help you regain normal function and strength in your shoulders and shoulder blades - which in turn can relieve both your neck and jaw from overload. Click below to watch the training video.
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Why does one get hurt in the jaw?
Many people experience jaw tensions and chewing problems due to a hectic everyday life - this is often due to tight muscles (i.a. large gum, masseter) and reduced joint motion in the jaw joint. When some muscles pull too much in one direction, there may be muscular imbalance.
Often this is referred to as TMJ syndrome, where TMJ stands for temporomandibular joint. Otherwise, you are encouraged to supplement these exercises with walking, cycling or swimming - as your body allows. Feel free to search the search box for more good exercise guides we have posted before. We recommend these, among other things the stretching exercises against the stiff neck, since the neck and jaw are directly related.
1. "Tongue against mouth"
This exercise activates and trains an often underactive part of the jaw muscles, namely digestive muscle - which helps to open the jaw (if it is too weak, this can lead to us biting down too hard in everyday life and that tensions arise).
Close your mouth without biting hard - then let the tip of the tongue press against the roof of the oral cavity and hold the pressure for 5-10 seconds. Then relax for 5-10 seconds, before repeating the exercise over 5 sets. The exercise can be performed daily.
2. Mouth opening - with resistance (partial isometric exercise)
Place your thumb or two fingers under your chin. Then open your mouth slowly while gently pressing upwards with your thumb - you should feel that it gives you a slight resistance. Hold the pressure for 5 seconds and then close your mouth again. Repeat the exercise over 5 repetitions and 3 sets. The exercise can be done daily.
3. Mouth closing - with resistance (partial isometric exercise)
Place your thumb under your chin and two fingers between the area under your mouth and your chin. Gently push down while closing your mouth. Repeat the exercise over 5 repetitions and 3 sets. The exercise can be done daily.
4. Side by side
This exercise should be performed carefully, as lateral movement is not a very common part of the jaw's movement repertoire. Place something about 1 cm thick between the teeth and gently bite down - then move the jaw very calmly from side to side. Here you should only have small movements when you do the exercise. Can be repeated over 10 repetitions - with 3 sets. Can be done daily.
5. Forward movement of the lower jaw - with resistance
Place something about 1 cm thick between the teeth and gently bite down with light pressure. Then place three fingers against the chin and then move the chin slowly forward until the lower teeth are in line with the upper teeth. Do over 5 repetitions - with 3 sets. Can be done daily.
The exercises we have used are taken from the guidelines of Oxford University Hospitals and the American Association of Family Physicians - ie strong sources. If you are not sure whether you can do these exercises, please consult your doctor or clinician before starting with them.
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What can I do even for muscle and joint pain?
1. General exercise, specific exercise, stretching and activity are recommended, but stay within the pain limit. Two walks a day of 20-40 minutes make good for the body and aching muscles.
2. Trigger point / massage balls we strongly recommend - they come in different sizes so you can hit well even on all parts of the body. There is no better self help than this! We recommend the following (click the image below) - which is a complete set of 5 trigger point / massage balls in different sizes:
3. Training: Specific training with training tricks of various opponents (such as this complete set of 6 knits of different resistance) can help you train strength and function. Knit training often involves more specific training, which in turn can lead to more effective injury prevention and pain reduction.
4. Pain Relief - Cooling: Biofreeze is a natural product that can relieve pain by cooling the area gently. Cooling is especially recommended when the pain is very severe. When they have calmed down then heat treatment is recommended - it is therefore advisable to have both cooling and heating available.
5. Pain Relief - Heating: Warming up tight muscles can increase blood circulation and reduce pain. We recommend the following reusable hot / cold gasket (click here to read more about it) - which can be used both for cooling (can be frozen) and for heating (can be heated in the microwave).
Recommended products for pain relief for muscle and joint pain
Biofreeze (Cold / cryotherapy)
Also read: - 4 Clothes Exercises against Stiff Back
Did you know: - Cold treatment can give pain relief to sore joints and muscles? Blue. Biofreeze (you can order it here), which consists mainly of natural products, is a popular product. Contact us today via our Facebook page if you have questions or need recommendations.
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