Rocobado TMJ Exercises in Skokie, IL
When it comes to managing TMJ disorder, exercise and movement therapy can play a powerful role in reducing pain and restoring proper jaw function. At CityView Family Dentistry, Dr. Patrick C. Hann recommends the Rocobado 6×6 exercise program as part of a comprehensive TMJ treatment plan for many patients.
Developed by Mariano Rocobado, a renowned physical therapist and expert in craniocervical and craniomandibular disorders, the Rocobado exercises are specifically designed to address the biomechanics of the temporomandibular joint and the muscles that support it. With regular practice, these exercises can help reduce inflammation, restore normal jaw movement, and relieve the chronic pain and tension associated with TMJ disorder.
Request an AppointmentThe Rocobado 6×6 Exercise Program
The Rocobado program consists of six targeted exercises performed six times each, six times a day. Consistency is essential — like any therapeutic exercise routine, results improve significantly with daily practice. Each exercise should be performed slowly, deliberately, and without forcing any movement that causes significant pain.
Exercise 1: Resting Position of the Tongue
Place the tip of your tongue lightly against the roof of your mouth, just behind your upper front teeth (not pressed firmly). Keep your lips together and your teeth slightly apart. This is the ideal resting position for the tongue, which helps maintain proper jaw alignment throughout the day. The goal is to retrain the tongue to rest in this position habitually.
Exercise 2: Controlled Breathing
With your tongue in the resting position described above, breathe slowly and deeply through your nose. Allow your abdomen to expand rather than your chest. Diaphragmatic breathing reduces tension in the neck and jaw muscles, which are common contributors to TMJ pain.
Exercise 3: Six by Six Jaw Exercise
Place the tip of your tongue in the resting position. Without moving your tongue, slowly open your mouth as wide as you can without pain, then slowly close it. Repeat six times. This exercise trains the jaw to open and close in a controlled, symmetrical motion, reducing the asymmetrical muscle activation patterns that can worsen TMJ symptoms.
Exercise 4: Rhythmic Stabilization
Place one finger on your chin. Attempt to open your mouth while providing gentle resistance with your finger — but don’t actually allow your jaw to open. Hold for two to three seconds, then release. Repeat on the left side, then the right. This isometric exercise builds stability in the jaw muscles without stressing the joint itself.
Exercise 5: Axial Extension of the Cervical Spine
Sit up straight. Imagine a string attached to the top of your head gently pulling you upward. Without tilting your head, gently elongate your neck and pull your chin back slightly (a “chin tuck”). Hold for two to three seconds and release. This exercise addresses postural factors in the neck that often contribute to TMJ pain, as the cervical spine and jaw are closely related biomechanically.
Exercise 6: Shoulder Roll
Roll your shoulders slowly backward in a large circle, five times in each direction. This exercise releases tension in the upper back, shoulders, and neck — areas that often become chronically tight in patients with TMJ disorder — and promotes better overall posture.
Important Notes on the Rocobado Program
These exercises are most effective when performed consistently and in conjunction with other aspects of your TMJ treatment plan at CityView Family Dentistry, which may include a custom night guard, bite adjustment, or other therapies recommended by Dr. Hann. If any exercise causes significant pain, discontinue it and contact our office.
To schedule a TMJ evaluation or discuss your symptoms, call CityView Family Dentistry at (773) 631-5788 today.
Frequently Asked Questions About Rocobado TMJ Exercises
What are the Rocobado TMJ exercises?
The Rocobado 6×6 program is a series of six therapeutic exercises designed to reduce TMJ inflammation, restore proper jaw mechanics, and relieve the muscle tension associated with temporomandibular joint disorder.
How often should I do the Rocobado exercises?
The program is designed to be performed six times per day — each exercise completed six times per session. Consistency is essential for results.
Are the Rocobado exercises painful?
The exercises should be performed gently and should not cause significant pain. Some mild discomfort may occur initially as jaw muscles adapt. If any exercise causes sharp or worsening pain, stop and contact our office.
How long does it take for the Rocobado exercises to help?
Most patients notice improvement within a few weeks of consistent practice. The exercises work best as part of a comprehensive TMJ treatment plan that may also include a night guard or other therapies.
Can these exercises replace other TMJ treatments?
Typically, the Rocobado exercises work best in combination with other treatments such as custom night guards, bite adjustments, or stress management. Dr. Hann will develop a complete plan tailored to your needs.
Why is posture included in a TMJ exercise program?
The jaw and cervical spine are closely connected. Poor posture — particularly forward head posture — places additional strain on the jaw muscles and joints, contributing to TMJ symptoms. The postural exercises in the Rocobado program address this relationship.
How do I know if the Rocobado exercises are right for my TMJ symptoms?
Schedule a TMJ evaluation at CityView Family Dentistry with Dr. Hann. He will assess your symptoms, examine your jaw and bite, and determine whether this exercise program is an appropriate part of your treatment plan. Call (773) 631-5788 to get started.