Posted on June 24, 2022.

Are you losing sleep to teeth grinding? Bruxism can indicate overworked jaw muscles and even a dysfunctional jaw joint. Don't ignore that late-night discomfort—it could hold the key to unlocking some much-needed restful nights!

If you've been noticing soreness in your jaw and have had headaches from clenching during the day, it could be a sign of bruxism. As one of the most common chronic issues, many people suffering from tooth grinding don't even know it yet! If this sounds like something that applies to you—especially if working nights is part of your life—now's the time for some lifestyle changes. Professionals can teach you ways to relax to help your teeth right away. You can also try to improve other parts of your health, like your diet or how much you exercise, so that you can stay healthy overall.

There is help available if you grind your teeth or clench your jaw. With the help of specialized exercises called bruxism therapy, it's possible to reduce these unpleasant habits while also providing comfort for your mouth.

What Are Bruxism Exercises, Exactly?

Stress and tension in the jaw can cause bruxism, leading to headaches, earaches, and other unpleasant side effects. To address the cause of teeth grinding, a range of exercises is ideal for reducing air pressure, improving sleep hygiene, and minimizing physical pain. Relaxation techniques like yoga or meditation are simple yet effective methods to ease anxiety while protecting your bones from wear and tear.

Exercises to Improve Awarness

Through mindful awarenesseness, you can safeguard yourself from the damaging effects of clenching. By figuring out what makes you grind your teeth, like stress or irritation, and placing your tongue on the backs of your upper teeth in a certain way, you can stop this habit over time. As you understand how certain emotions affect behavior, ensure this method is part of your self-care toolkit.

Stretching Exercises

Bodywork and physical therapy are great ways to help support your skull muscles, jaw joints, and other neck-area musculature. With an individualized treatment plan crafted by your therapist just for you, the scalp or skull area can quickly get back on track.

Massages

Relaxation can be found right at your fingertips. Massages that focus on the jaw, neck, and shoulders are well-known for their ability to ease stress knots that are hard to get rid of. When looking for long-term tension relief, your massage therapist or physical therapist is a great person to talk to.

Meditation

Taking a few moments to breathe in and out can dramatically affect your wellbeing. Focusing solely on the moment allows for mental clarity, which helps foster an inner sense of peace, relieving any tension that could be causing bruxism.

Relaxation With a Purpose

Find out how to feel more relaxed and comfortable by noticing when your face or jaw is tense. If it goes undetected, take the opportunity to consciously tighten and then relax those muscles, allowing them to find their natural resting position. Your dentist can offer guidance on which procedure will best meet your unique needs.

Exercises to Help With Bruxism

If you've ever woken up in the morning with a sore jaw or a tense feeling around your mouth, you may have bruxism. This is an unfortunate habit of grinding teeth, which can lead to many harmful consequences, such as tooth degeneration, shattering, and headaches—not to mention chronic pain due to tightness in the area! Thankfully, there are several exercises out there that could help relieve symptoms associated with this condition. Here are five simple steps, so you don't have to suffer through any unnecessary discomfort:

1. Use your tongue to your advantage

Don't clench your teeth while you sleep by putting your tongue in a position that won't let you. With the tip of your tongue at the front teeth on the roof of your mouth as if saying "nnn," hold it there for maximum benefit—even when awake.

2. Yawning often and repeatedly

Yawning isn't just a sign of boredom; it's also your body's natural way to relax tense facial muscles! Up to 10 yawns in a row can help stretch and loosen tight jaw muscles, giving the same feeling of relief as stretching after a hard workout.

3. Rub your chin

Take yourself off for a spa-like experience in your bathroom. The trick is easy: submerge your face in the soothing hot water of the bathtub, then, with gentle circular movements, massage away any tension from those tightened jaw muscles. Enjoy maximum relaxation and a noticeable reduction in tightness.

4. Back up your shoulders

Get ready to unwind with this relaxing shoulder-rolling workout. Whether standing or sitting, roll your shoulders back and forth in a circular motion until they feel loose. Doing so will reduce tension, an essential step towards avoiding teeth grinding.

5. Start wagging your chin

Taking 10 seconds to find some neck relief can be a transformative experience! Start counting from one to ten while gradually lowering your chin toward your chest. Let the tension melt away as you reach number 10, then take another count of up to ten and lift yourself back up. Feel those muscles release with every second until they finally get their usual place at "10." Rest in this relieved state for an additional ten before repeating if needed.

Take a deep breath and relax. Try out these three stress-busting activities to stop grinding your teeth!

Every day brings its own unique set of trials and tribulations. From short-term anxieties to long-standing worries, we all know how difficult that can be! But if left unchecked, this stress can lead our bodies into non-optimal states; one such area is teeth grinding (also known as bruxism), which accumulates due to muscular tension when we are upset or angry. To help reduce your daily stress and protect those pearly whites, here are three ways you can take control:

1. Jaw-strengthening exercises

Exercise for the jaw can help eliminate stress and tension in the jaw. To do it, open your mouth wide—but not too broadly!—so you still feel relaxed. Then lightly brush your tongue against the front of your teeth for a short period every day; this helps loosen up any tight or sore muscles in the area, which could lead to grinding or clenching at night if left unchecked. Incorporating these regular activities into daily life can help keep everything calm around those choppers.

2. Self-massage

To ease tension, you can give your jaw a luxurious self-massage. With just 2-3 minutes of pampering using either your fingertips or a warm cloth on the area, you'll be able to relax and soothe those strained muscles. Relax from the day's stresses with this simple but effective balanced massage treatment.

3. Inhale deeply

Did you know that the simplest and quickest way to reduce stress is right at your fingertips? That's right—all it takes is a few conscious breaths. Creating mindful breathing habits such as 4-7-8 breathing exercises help lower tension levels in both body and mind, making a sense of calmness. This method focuses on inhaling for four slow counts through your nose, holding for seven, then slowly exhaling over eight counts while gently relaxing your jaw muscles with each breath.

In Sum

We're here to help you effectively end your bruxism journey. Our complete guide goes over all the techniques and exercises you can use to get back to feeling less stressed. Let's take small steps toward a life free of grinding teeth symptoms!