Bruxism is the sleep disorder marked by grinding, gnashing or clenching of teeth while sleeping. The main causes of bruxism include factors like anxiety, increased stress, bad eating habits etc. Below we have discussed some exercises, performing which might offer you significant relief from this sleep disorder.
Alignment exercise: When you stay awake, practice proper alignment of the mouth and jaw and try to control clenching. This will help you in relaxing your jaw muscles while retraining their positioning. The alignment exercise for managing bruxism involves closing the lips and separating the teeth while relaxing the muscles of your jaw. Your tongue must be positioned on your mouth’s roof. If you find that your jaw is tightening up as you are performing this alignment exercise, part the lips slightly placing the index fingers between the teeth; now, remove the finger and keep your mouth in that position for ten seconds.
Protrusion: Performing this exercise regularly will increase the mobility of your jaw and also make the jaw muscles stronger. To perform this exercises, apply pressure on the chin by placing your second and index finger on it. Now, lift the chin to look forward keeping it parallel with the ground. While lifting the chin, you will also have to push it forward applying pressure using the fingers. If you perform this exercise as directed above, your jaw will move, but the chin will remain still. Hold the position for ten seconds and then relax. For maximum benefits, you should repeat the procedure 10 times.
Neck stretch: A patient suffering from bruxism often experience tension and pain in the muscles surrounding his neck and shoulders. Performing neck stretches will rid them from this tension and pain of the neck and shoulder muscles. The first step of the neck stretch will require you to bend the head in the forward direction. Next, tilt the head toward the left side while lowering the left ear in the direction of the left shoulder. Your shoulder must remain in a relaxed state while performing this neck stretch. Now, place the left hand of yours on your head’s right side and pull the head towards the left shoulder; your must be extremely slow in your approach. As soon as you start feeling the stretch in your neck and shoulder muscles, stop and hold the position for thirty seconds. Repeat the same steps on the other side of your body.