Tongue Depressor Exercise Step By Step Instructions
Hi, This is the Center for TMJ and Sleep Apnea. We wanted to spend some time going over jaw exercises with you. We also wanted to mention that these exercises should be instructed by a doctor. If at any time these exercises elicit more discomfort or pain, please stop them right away and contact your doctor.
The first exercise we are going to perform is the tongue depressor exercise. This exercise has many goals, but the main ones are to reduce judgment noises and discomfort. But even more importantly, to help increase your range of motion.
The first thing you’re going to do is place the provided tongue depressor between your upper and lower front teeth. Holding each end with your fingers, you will then slide your lower jaw forward as much as possible. Then keeping it forward, you will slide your jaw to the right as far as you can. Then you’re going to, in that position, pull down on the stick, opening your mouth slowly. And then make the same forward motion, close and go left as much as you can, and then down on the stick while putting a little bit of pressure. Excellent, please rest.
You will now add a second stick. Place both provided tongue depressors between your upper and lower front teeth. Again, holding each end with your fingers, you will then slide your lower jaw forward as far as possible, then slowly slide your lower jaw to your right while pulling downward on the sticks. Excellent. Go back to your center position and make the same motion. Forward and to your left all the way, keeping it sliding on the stick. And now, downward and rest. Remove the sticks, please.
You will continue this and work your way up to five tongue depressor sticks.