5 Simple Bruxism Exercises to Relax Your Jaw Muscles

If you’re suffering from bruxism (teeth grinding), chances are your jaw muscles are tense and overworked. The good news is, regular jaw exercises can help relieve this tension and reduce the discomfort associated with bruxism. In this article, we'll walk through five simple exercises you can do to relax your jaw and help prevent teeth grinding.

1. Jaw Stretching Exercise

Stretching your jaw is one of the most effective ways to release tension. Here’s how to do it:

• Open your mouth as wide as you can without straining.

• Hold the stretch for 10 seconds.

• Slowly close your mouth and relax your jaw for 5 seconds.

• Repeat this process 5 times.

This exercise helps loosen tight muscles and increases mobility in the jaw.

2. Tongue Press Exercise

The tongue press exercise helps correct the positioning of your tongue, reducing tension on your jaw muscles.

• Place the tip of your tongue on the roof of your mouth, just behind your front teeth.

• Slowly open your mouth while keeping your tongue in position.

• Hold for 5 seconds and then close your mouth.

• Repeat this exercise 10 times.

Doing this regularly can help prevent clenching and improve your tongue and jaw alignment.

3. Cheek Massage

A gentle cheek massage can also provide relief from jaw pain and tension caused by bruxism.

• Place your fingers on both sides of your cheeks.

• Apply light pressure and make small circular motions on the muscles near your jawline.

• Continue massaging for 30 seconds to 1 minute.

This massage increases blood flow to the area and helps release built-up tension in your jaw muscles.

4. Deep Breathing and Relaxation

Stress is a common cause of bruxism, and deep breathing exercises can help reduce it. Here’s a simple breathing exercise:

• Sit in a comfortable position.

• Inhale slowly through your nose for 4 seconds, expanding your belly.

• Hold your breath for 4 seconds.

• Exhale slowly through your mouth for 4 seconds.

• Repeat this process for 5 minutes.

By practicing this daily, you can reduce stress levels and help keep your jaw relaxed.

5. Jaw Resistance Exercise

This exercise strengthens the muscles in your jaw, reducing the likelihood of clenching or grinding.

• Place your thumb under your chin.

• Gently press upward while opening your mouth slowly.

• Hold for 5 seconds, then close your mouth.

• Repeat this exercise 5 times.

This movement provides resistance and can help improve jaw strength and control.

Conclusion

Incorporating these simple jaw exercises into your daily routine can help alleviate the discomfort caused by bruxism. Regular practice can reduce muscle tension, improve jaw mobility, and lower the risk of teeth grinding. If you’re experiencing persistent pain, it’s a good idea to consult a dentist for further advice and treatment options.