How to Reduce Jaw Clenching?
Jaw exercises can help reduce Bruxism by strengthening the muscles that control the movement of the jaw. Some effective exercises include:
- Resistance training - Place your fist under your chin and try to open your jaw while pushing against your fist. Be careful don't apply pressure to the jaw with your fist. Just keep your fist in the space.
- Stretching - For a few seconds open your mouth as wide as possible and hold before closing.
- Side-to-side jaw movements - Move your jaw from side to side while keeping your teeth together.
- Tongue exercises - Place your tongue on the roof of your mouth, then proceed to slide the tongue backward, then forward.
By performing these exercises, you can improve the flexibility and strength of your jaw muscles, which can help reduce the frequency and severity of Bruxism but if your Bruxism persists it may be a sign of an underlying condition that requires treatment. In the next section we will combine these 4 movements with 3 different exercises. These exercises have been specifically made for those struggling with Bruxism so make sure to give them a go!
Top 3 Jaw Exercises for Bruxism!
Exercise 1
- Put your hands on your TMJ joints (where the lower jaw connects)
- Slowly open your mouth
- Hold your mouth open for 5-10 seconds
- Slowly close your mouth
- Perform 3 times per day, exercising for 10 minutes each time
Exercise 2:
- Grip chin with thumb and index finger
- Open mouth and stretch wide
- Tense mouth briefly as if you wanted to close i then release
- Now open mouth wider
- Start to push your mouth open with your fingers and your jaw as you start the next step
- Count to 5 with every count actively trying to open your mouth a little bit more
- Hold the count at 5
- Start the count again and go up till 12
- Once you reach 12 Slowly release all the tension in your mouth and jaw
Exercise 3:
- Open mouth as wide as possible then close it
- Move lips as far left as possible then release whilst keeping face straight
- Now move lips as far right as possible
- Move lips as down left as possible
- Move lips as down right as possible
- Push chin forward as far as possible keep face still and facing forward
- Hold for 3 seconds then proceed to push your chin all the way back as if you want to push your chin into your throat.
- Hold for 3 seconds then release
Tips for Incorporating Jaw Exercises Into Your Daily Routine
- Set a Reminder - These are so useful! Set a reminder on your phone or calendar to do your jaw exercises at the same time each day. This can help you establish a routine and make it easier to remember to do the exercises.
- Start Slow - If you're new to jaw exercises, it's best to start and increase the duration and intensity of your workouts. You don't have to crank up the notch all the way straight off the bat! This can help prevent discomfort or strain in your jaw muscles.
- Multitask - You can do some Bruxism jaw exercises while doing other tasks, such as watching TV, reading, or working at your desk. This can help you make the most of your time and do your exercises on autopilot.
- Do 2 minutes a day - Some Bruxism jaw exercises are very simple and can be done in a few minutes. Try to find exercises that are easy to do and that you enjoy, so you're more likely to stick with them and build the habit. That's the key thing - habit.
- Consistency is key! - when it comes to jaw exercises try to do your exercises every day, even if it's for a few minutes. Over time, you should start to notice improvements in your jaw muscle strength and a reduction in Bruxism symptoms. Improvements don't come overnight!
This article was read and reviewed by the face of DR Aesthetica himself - DR Baldeep Farmah.
Do Jaw Exercises Work for Bruxism?
Jaw exercises help to reduce the symptoms of Bruxism by strengthening your jaw. Jaw exercises can be an effective way to manage Bruxism by strengthening the muscles that control the movement of the jaw. We do love them jaw gains! A regular exercise routine can reduce the frequency and intensity of Bruxism, but jaw exercises alone may not be enough to end all symptoms of Bruxism. If you're looking for a more lasting and effective fix then a Botox treatment may be for you.
A Botox treatment is perfect for you if you:
- Value your time and want a fix in under 30 minutes
- Are looking for a long-lasting solution
- Want to see effects the very next day
- Are looking to break your teeth-grinding habit
- And have had enough of Bruxism symptoms such as headaches, aching/tired jaw and tooth decay.
Don’t suffer in silence with your Bruxism. Contact us today to see what potential options you could try out to help you. With a Botox treatment you can significantly reduce your jaw pain in under 30 minutes with results lasting between 9 and 12 months.
