To rest your jaw effectively, follow these simple steps:
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Position Your Tongue: Place the tip of your tongue on the roof of your mouth, just behind your upper front teeth. This "N" position, as described in several sources like the USC Orofacial Pain and Center https://ofpomcenter.usc.edu/jaw-rest-position-and-stretch-the-power-of-n/ helps relax the jaw muscles.
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Relax Your Jaw: Allow your teeth to gently separate. Avoid forcing the jaw open; the goal is gentle relaxation, not a wide-open mouth. Multiple sources, including Relaxed Jaw (Relax) and TMJ Plus https://www.tmjplus.com/6-easy-jaw-exercises-for-short-term-tmj-relief/ emphasize this natural relaxation process.
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Maintain Soft Lips: Keep your lips softly closed. Avoid clenching your jaw or tightening your facial muscles. The key, as highlighted by Segelov Physical Therapy https://segelovpt.com/tmj-clenching/, is to remember: tongue up, teeth apart, lips soft, and relax jaw.
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Avoid Unhealthy Habits: Refrain from resting your jaw on your hand, and limit caffeine consumption. These habits, as noted by Twin Cities TMJ & Facial Pain https://www.twincitiestmj.com/self-care-program-for-tmj-and-jaw-pain, can exacerbate jaw tension.
This method promotes proper jaw rest and can provide relief from tension and pain. Remember that if you experience persistent jaw pain, it's crucial to consult a healthcare professional.
