ORAL APPLIANCE THERAPY CARE
Morning Jaw & Bite Alignment Exercises
Simple, gentle stretches designed to relieve jaw soreness and assist with temporary bite changes after wearing your sleep apnea appliance.
Before You Begin
These simple exercises are intended to help with jaw soreness or bite changes you may experience with the use of your oral appliance. They can be performed at any time of day. When doing these exercises, move your jaw far enough to feel the muscle stretch, but avoid any movements that increase pain or soreness.
Pro-Tip for Best Results: Before starting the exercises, you may apply moist heat on the affected areas for up to 10 minutes and self-massage your cheeks and temples to improve blood flow to the jaw muscles.
01
Tongue-Resting Mouth Opening
- Set your head back into a relaxed position, resting on a comfortable surface like a headrest, sofa cushion, or soft carpet.
- Place the tip of your tongue behind your front upper teeth.
- While holding your tongue in that position, open and close your mouth.
- Repeat this slowly 10 times.
02
Palate Slide
- Place the tip of your tongue behind your front upper teeth.
- Slide your tongue along the roof of your mouth toward the back of your throat.
- Return your tongue to behind your front teeth again.
- Repeat this slowly 10 times.
03
Resisted Opening
- Place your fist under your chin.
- Open your mouth slowly against light pressure.
- Do not overextend your jaw beyond a comfortable opening.
- Close your mouth again and repeat slowly 10 times.
04
Resisted Forward Protrusion
- Place two fingers on the center of your chin.
- Push your chin outward against your fingers, slowly, against light resistance.
- Bring your chin back into a resting position.
- Repeat this movement 10 times.
05
Right Lateral Resistance
- Place two fingers on the right side of your chin.
- Move your jaw to the right against light pressure.
- Do not overextend past a comfortable point. Maintain control over the movement to prevent self-injury.
- Return your jaw to resting position and repeat slowly about 10 times.
06
Left Lateral Resistance
- Place two fingers on the left side of your chin.
- Move your jaw to the left against light pressure.
- Return your jaw to a resting position.
- Repeat this, slowly, about 10 times.
Important Note
Exercise carefully and avoid any movements that increase pain. Contact our office immediately if morning symptoms persist throughout the day or if soreness increases.