Relieving Jaw Tension: A Somatic Practice for the TMJ
Many people don't realize their lower jaw is tense until an osteopath or kinesiologist points it out. Symptoms can vary: limited mobility, clicking when opening the mouth, pain in the temples, headaches, eye pain, sensitive teeth (without dental issues), nighttime teeth grinding, earaches, or ringing in the ears. These are all signs of TMJ dysfunction (Temporomandibular Joint Dysfunction).
Want to understand how your TMJ works? Let's check.
Are your teeth currently touching, or is there space between them? In a natural jaw position, your lips should be closed, but your teeth should not touch.
Clench your teeth. Is one side pressing harder than the other?
Which side do you prefer to chew on?
The TMJ is a paired joint, meaning the left and right joints should work symmetrically and evenly.
Now, slowly begin to open and close your mouth. It’s important to do this slowly; otherwise, you won’t notice anything.
Does your jaw move in a straight line, or does it deviate to one side? If it deviates, does it return to the center, or not? Does it deviate to the right or left?
Suppose you notice a slight deviation to the right. This means your right TMJ is hypomobile (less mobile). The left joint, therefore, compensates, taking on additional strain and becoming hypermobile. As a result, the two TMJs have different ranges of motion, causing asymmetry when opening the mouth – a sign of TMJ dysfunction.
In this case, the right TMJ is stiff and immobile. The muscles and tissues surrounding it pull the entire lower jaw to the right.
Upon closer inspection, you might also notice that your head tilts slightly to the right and turns left (since the jaw is closely connected to the cervical spine). The right shoulder is slightly raised (check collarbone levels), the right arm is functionally stronger, and the right pelvic bone rises. Therefore, TMJ dysfunction affects the entire body and posture. Imagine squeezing a smooth bedsheet into a fist in one place – that’s what happens to your body when dysfunction occurs.
The TMJ is engaged when we speak, eat, walk, smile – almost all the time. Even during sleep, if you suffer from sensorimotor amnesia, your jaw muscles remain active. Many people grind their teeth at night. No wonder the masseter muscle is the strongest muscle in our body (considering its small size).
How to Care for Your TMJ
Here's a set of exercises based on the somatic methods of Moshe Feldenkrais and Thomas Hanna to retrain the nervous system responsible for TMJ function. This retraining reduces sensorimotor amnesia, relaxes chronically tight muscles, and creates new, more functional movement patterns.
Perform all movements slowly, paying attention to your sensations. Comfort is key – avoid any strain. Do less than you think you can. Enjoy the practice!
TMJ Somatic Exercise Sequence
Locate the TMJ:Place your middle and index fingers next to your ear canals where the TMJ is located. Open and close your mouth. Feel the movement of the joint under your fingers.Now, move your jaw left and right. Notice the difference between the left and right joints.Protrude your jaw forward, like a drawer, and feel the joint movement.
Baseline Check:Open and close your mouth a few times. Observe the effort: Do you feel tension, clicking, or a “stepped” motion? This will be your reference movement.
Pandiculation Exercises:
3.1 Thumb Resistance:
Place your thumbs under your chin.
Open your mouth while gently resisting the downward motion with your thumbs.
Close your mouth, gently pushing the chin up.
Repeat a few times and rest.
3.2 Finger Resistance:
Place your fingers on the front of your chin (in the dimple below your lower lip).
As you close your mouth, lightly resist the upward motion of your chin with your fingers.
While opening your mouth, apply gentle downward pressure on your chin.
Repeat and rest.
3.3 Tongue Exercise:
Stick your tongue out and place it on your lower lip.
Open your mouth by pressing your tongue downward on the lower jaw.
Repeat several times.
Recheck: Open and close your mouth. Notice any changes in movement ease and range.
Head Movements Relative to the Jaw:
4.1 Head Tilt:
Hold your lower jaw with your hands to keep it still.
Tilt your head back, looking toward the ceiling, while keeping the jaw stationary.
Repeat and rest.
4.2 Head Turns:
Keep your lower jaw still with your hands.
Slightly open your mouth and turn your head left and right. This is a small movement to keep the jaw stationary.
Feel the small muscles at the base of the skull relaxing. Rest.
4.3 Head Circles:
Hold your lower jaw still and make slow circular movements with your head.
Change direction after a few repetitions.
Final Check: Open and close your mouth again. Has anything changed?
Fully relax and rest.
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