TMJ pain can be incredibly disruptive, but there’s a simple technique that might offer some relief.
If you’ve experienced TMJ-related issues, you know how uncomfortable they can be—jaw pain, neck pain, headaches, earaches, toothaches, or difficulty moving your jaw can all interfere with your daily life. However, there’s one surprising exercise that might help alleviate these symptoms.
The temporomandibular joint (TMJ) is located on both sides of your face, connecting your lower jawbone to your skull just in front of your ears. Issues with this joint and the surrounding muscles are commonly referred to as TMJ disorders (TMD), though some professionals may call it TMJ dysfunction or a TMJ disorder.
My own journey with TMD has involved various strategies to manage the discomfort. I wear a custom mouthguard at night to prevent clenching, which has aggravated my symptoms. I’ve also undergone physical therapy to learn exercises for the jaw, neck, and shoulders and have made efforts to reduce stress through daily activities and spending time outdoors. While these measures helped, the real breakthrough came when I discovered a particular exercise on YouTube.
In a video by Dr. Priya Mistry, a dentist specializing in TMJ disorders, she introduces a technique to release tension in a small but significant jaw muscle: the lateral pterygoid.
The lateral pterygoid muscle plays a crucial role in lowering the jaw, moving it side to side, and aiding in chewing, speaking, and clenching. Dr. Mistry explains that for many people, this muscle can be at the core of their TMJ issues. Dysfunction in this muscle can lead to various problems, including jaw pain, pain behind the eyes, and even issues with the ears and teeth.
Although the lateral pterygoid can be tricky to reach, Dr. Mistry provides a step-by-step guide in the video on how to access it yourself. Using a clean or gloved hand, you’ll use your pinky finger to reach the muscle inside your mouth, past your last upper molars. It might feel tight, knotted, or like bone, and it’s likely to be tender—these are signs you’re targeting the right area.
Once you’ve located the muscle, apply pressure for about 10 seconds, then adjust your finger’s angle and apply pressure again. Repeat this process a few times before switching sides. Dr. Mistry recommends performing this exercise once or twice a day to increase blood flow to the muscle and encourage lymphatic drainage.
According to Dr. Mistry, this exercise acts like releasing a trigger point or getting a deep tissue massage for the muscle. It helps the muscle move from a constantly contracted state to a more relaxed position, significantly reducing pain.
Dr. Mistry’s video has garnered significant attention, both online and from her patients, for its effectiveness. While the technique isn’t new, her video has made it more accessible to a broader audience.
Physical therapist David Denton also supports this exercise, noting that when the lateral pterygoid is fatigued or spasming, it can cause constant pain even during activities unrelated to jaw movement. He finds the technique highly effective for those looking for at-home exercises that provide substantial relief. Denton also suggests combining this exercise with other treatments, like trigger point dry needling performed by a professional, to maintain muscle relaxation and alleviate symptoms between sessions.
If you’re curious to try the lateral pterygoid release, Dr. Mistry’s video offers detailed instructions. Incorporating this exercise into your routine could be a step toward more pain-free days, just as it has been for me. However, if you experience lingering pain after trying the exercise, it might not be the right approach for you, so pay close attention to how your body responds.
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