TMJ Pain? Try Rocabado’s 6×6 Exercise Routine

Do you experience a popping, clicking, or locking sensation in your jaw? Is jaw pain making it hard to eat, chew, or talk? Do you sometimes experience headaches along with these issues? These symptoms could indicate a problem with your Temporomandibular Joint (TMJ).

It’s common for people with TMJ symptoms to also have issues with their posture muscles, which can increase strain on the jaw. So, now that we understand how these symptoms are connected, what can you do to find relief?

Rocabado’s 6×6 Exercise Routine is designed to address the causes and symptoms of TMJ dysfunction, helping you relieve discomfort and get back to activities without pain. Here’s how to get started:

1. Rest position of the tongue. Place the tip of the tongue on the mouth’s upper palate, putting gentle pressure on the palate.
2. Control of TMJ rotation. Open and close the jaw while gently pressing the tip of the tongue on the palate.
3. Rhythmic stabilization technique. Place two fingers on the chin. Open and close your jaw while pressing the tongue on the palate.
4. Neck extension. Lift and lower the chin as if nodding the head.
5. Shoulder posture (scap set). Squeeze the shoulder blades together while lifting and lowering the chest.
6. Stabilized head flection (chin tucks). Bring your chin toward your neck (creating a “double chin”), then push it out again.

If you experience pain with these exercises or experience persistent TMJ symptoms that interfere with your daily activities, reach out to a TMJ/TMD specialist near you. Our experts will address your condition and create a personalized treatment plan to help you live pain-free!

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* All exercises create some risk of injury or other adverse events. A physical therapist can personalize your exercise regimen and help mitigate some of these risks. Prior to starting a new exercise regimen consult a physical therapist or other qualified healthcare professional if you have ever experienced heart, circulatory problems, blood pressure, breathing, joint, or movement problems, decreased balance, feelings of dizziness, back pain, prolonged headaches or migraines, diabetes, or asthma, or if you are on prescription medications, recently completed a course of medications, recently had surgery, are pregnant or recently gave birth, or if your healthcare provider has advised against these types of exercise.