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TMJ Mobility
Rocabado 6x6:
These are the standard TMJ stretches and exercises prescribed by physical therapists. The recommendation is to perform each exercise 6x per day to create and reinforce new patterns of postural and jaw mobility.
Tongue Circles:
This tongue circle exercise is ostensibly for pallet expansion, however, is one of the most effective exercises I have encountered for the reduction of clicking and popping in the jaw.
Healthline Article:
I used the exercises in this article to reverse my TMJ pain in 2021. Add some variety to your routine by giving them a try. I recommend using a pencil between your teeth for the side to side and forward jaw movements.
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