How to Relax Your Jaw: Many people suffer from bruxism without even knowing it. With the high amount of stress that we are subjected daily, more and more people suffer from this problem, the consequences of which go beyond the teeth.
Since anxiety aggravates bruxism, we propose these useful relaxation exercises to relieve jaw strain.
How does relaxation help reduce bruxism?
The main cause is stress, so you have to look for relaxation techniques that help relieve pressure. Bruxism generates great tension in the jaw and one of the first treatments that can be applied is relaxation exercises. In case this problem gets worse, these methods are the perfect complement for the treatment that the doctor recommends.
Relaxation exercises for bruxism
When we want to oppose tension, the first step is to realize the moment in which we do it. Therefore, we must learn to become aware of our jaw and thus be able to relax it.
To achieve this, we must implement several techniques:
- Relax the jaw with some simple movements
- Open the mouth as much as you can and close it slowly (15 times).
- Carry the jaw from side to side (15 times).
- Move the lower jaw forward and turn it back (15 times).
- Make circles with the jaw in both directions (10 times to each side).
- Make the figure of infinity or eight, going up on each side and going down the center (10 times in each direction)
It is advised to do these exercises twice a day. Preferably, one before bedtime.
- Relax the tongue
The tongue is linked to the jaw, for this reason, relaxing the tongue will also help us relax the jaw, and to achieve this, we will do the following exercises:
- Stick out your tongue as much as you can. Take the help of a clean cloth to stretch it, with your hands a little more, always very carefully without harming yourselves, and gradually.
- When mouth closed, press the tongue the inside of the cheeks and the palate from front to back.
- Do these exercises for two or three minutes, at least once a day.
- Become aware of the jaw
The time to go to bed is essential to avoid night bruxism. For this reason, we recommend doing a series of jaw stretches just at that time.
It is important that, while you fall asleep, focus on relaxing the jaw since, almost unconsciously, it will try to tighten again. In the beginning, it won’t be very easy, but you will gradually notice the results.
- Manage stress
The treatment to relax the jaw and avoid bruxism, You will perform based on some movements and exercises, but also taking measures internally to control the level of stress.
A person suffering from stress is a source of nervousness, anxiety, irritability, frustration, etc. In addition, we recommend some foods and supplements that can help you lower your stress level. And, therefore, to be able to relax the jaw more easily:
- Brewer ‘s yeast.
- Whole grains, especially oats
- Ginkgo biloba
- Fruit and vegetable juices.
- Nuts and seeds
How do I know if I suffer bruxism?
Bruxism is a pathology that causes the person who suffers it to unconsciously clench the jaw and grind their teeth by rubbing the upper ones against the lower ones.
People who suffer from bruxism clench and grind their teeth unconsciously or while they are asleep, so they do not know they suffer from it. Hence, the importance of knowing the signs that tell us that we should start practicing relaxation exercises for the jaw.
Among the most common symptoms are tooth wear, enamel fracture, jaw dislocation, loose teeth, etc.
The main cause of bruxism is stress and anxiety caused by everyday problems, so these relaxation techniques are very indicated. However, bad placement of the teeth, and sleeping on your back or a bad diet can cause this grinding of teeth. Insomnia causes bruxism because it increases our level of nervousness.
Among the most worrisome consequences of bruxism are: pain in the jaw, ear or head, problems in the jaw joint, tension, greater sensitivity in the teeth to cold or heat, postural problems or insomnia.
Tips to prevent bruxism
Beyond the exercises to relax the tension of the jaw, keep these tips in mind to prevent bruxism.
- Before bed, eat an apple or carrot and try to chew it slowly. This habit will help calm the jaws that need to move a lot.
- So that your body is more balanced on a nervous level, you can go to the lemon balm, oatmeal, nuts, pollen, etc.
- Try to eat more foods rich in calcium and magnesium so that your teeth do not suffer.
- Avoid taking stimulating foods and drinks before bedtimes, such as coffee or tea.
Do you think you suffer bruxism? Do you usually do these relaxation exercises so that your jaw has less tension?