Soak a clean washcloth in hot water. Wring out the excess, then hold the moist cloth over the tensed or pained portion of your jaw for 10 minutes.  Perform this procedure as soon as you notice tension or pain in your jaw. You can also repeat the procedure immediately before known times of high stress to help prevent tension before it builds. The warmth should relax the muscles in your jaw and help them loosen up. A relaxed jaw is less likely to tense up and begin clenching again. Use your fingers to gently massage the affected muscles. Apply firm yet gentle pressure to the tensed portion of your jaw, then work around the entire jaw and mouth area with small, circular motions.  It's best to perform this exercise before you have the opportunity to clench your jaw, but you can also repeat it after you notice jaw tension or pain. Massaging the affected area can release tension in the muscles of your jaw. Once the muscles have relaxed and loosened up, you'll naturally be less inclined to clench them. If jaw clenching has become a chronic problem, you've likely trained yourself to hold your jaw improperly at a subconscious level. Practicing proper jaw placement every few hours throughout the day can re-train your brain and muscles.  When you close your lips, a slight gap between your upper and lower teeth should still remain. Place the tip of your tongue in between your front teeth. Hold it there for at least five minutes. During this time, your jaw muscles should relax and reset to a more natural position. If this simple correction doesn't feel comfortable or helpful, you may need to ask your dentist to show you the best position for your jaw. Memorize the way it feels and take pictures of the way it looks. Consult those pictures later while practicing the same placement in front of a mirror. In particular, you should increase your intake of calcium, magnesium, and vitamin C. Having adequate amounts of these nutrients can help regulate muscle activity, including muscle activity in the jaw.  You can increase your intake of these nutrients through diet or by taking daily nutritional supplements. If you choose to take nutritional supplements, know that you should take one part magnesium for every two parts calcium. For instance, you might take 600 mg of calcium and 300 mg of magnesium. The amount of vitamin C should be determined independently; an adequate daily dose is 90 mg daily. Repeat your nutrient ritual daily for at least two months before determining if it has or hasn't been helpful.
ضع كمادة دافئة. دلك الفك. تدرب على وضع الفك الملائم. تناول المكملات الغذائية المناسبة.