{"id":3495,"date":"2025-08-07T14:49:13","date_gmt":"2025-08-07T14:49:13","guid":{"rendered":"https:\/\/rebalance-centre.com\/?p=3495"},"modified":"2025-10-02T14:08:54","modified_gmt":"2025-10-02T14:08:54","slug":"reduire-bruxisme-preserver-dent","status":"publish","type":"post","link":"https:\/\/rebalance-centre.com\/en\/reduire-bruxisme-preserver-dent\/","title":{"rendered":"2 effective exercises to reduce bruxism and protect your teeth"},"content":{"rendered":"<p>Le\u00a0<strong><a href=\"https:\/\/www.fo-rothschild.fr\/patient\/loffre-de-soins\/bruxisme\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/www.fo-rothschild.fr\/patient\/loffre-de-soins\/bruxisme\" rel=\"noreferrer noopener nofollow\">bruxism<\/a><\/strong>\u00a0is an often unrecognised but very common disorder, characterised by <strong>teeth grinding<\/strong> and\/or the <strong>dental clenching<\/strong>usually during sleep, but sometimes also during the day. In the long term, it can cause\u00a0<strong><a href=\"https:\/\/www.fdiworlddental.org\/fr\/usure-dentaire\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">wear and tear<\/a> enamel, jaw pain, chronic headaches<\/strong>and\u00a0<strong>disorders<a href=\"https:\/\/rebalance-centre.com\/en\/kinesitherapie-maxilo-faciale\/\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/rebalance-centre.com\/kinesitherapie-maxilo-faciale\/\" rel=\"noreferrer noopener\">temporomandibular joint (TMJ)<\/a><\/strong>.<\/p>\n\n\n\n<p>While the exact causes have not always been identified, research shows that there are a number of factors that contribute to its development:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Stress and anxiety<\/strong>&nbsp;The most common cause is probably involuntary muscle tension.<\/li>\n\n\n\n<li><strong>Postural imbalances<\/strong>&nbsp;Improper positioning of the head and neck can affect jaw mechanics.<\/li>\n\n\n\n<li><strong>TMJ disorders<\/strong>&nbsp;When misaligned, this joint can create a vicious circle of muscular tension.<\/li>\n\n\n\n<li><strong>Certain medicines or stimulants<\/strong>&nbsp;Caffeine, alcohol and certain antidepressants can accentuate symptoms.<\/li>\n\n\n\n<li><strong>Sleep disorders<\/strong>\u00a0Bruxism: sleep apnoea or frequent awakenings can exacerbate nocturnal bruxism.<\/li>\n<\/ul>\n\n\n<style>.kb-image3495_56b8db-34.kb-image-is-ratio-size, .kb-image3495_56b8db-34 .kb-image-is-ratio-size{max-width:389px;width:100%;}.wp-block-kadence-column > .kt-inside-inner-col > .kb-image3495_56b8db-34.kb-image-is-ratio-size, .wp-block-kadence-column > .kt-inside-inner-col > .kb-image3495_56b8db-34 .kb-image-is-ratio-size{align-self:unset;}.kb-image3495_56b8db-34 figure{max-width:389px;}.kb-image3495_56b8db-34 .image-is-svg, .kb-image3495_56b8db-34 .image-is-svg img{width:100%;}.kb-image3495_56b8db-34 .kb-image-has-overlay:after{opacity:0.3;}<\/style>\n<div class=\"wp-block-kadence-image kb-image3495_56b8db-34\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/rebalance-centre.com\/wp-content\/uploads\/2025\/08\/ozkan-guner-LfbjQ7lF_QA-unsplash-1024x683.jpg\" alt=\"bruxisme pr\u00e9server dent\" class=\"kb-img wp-image-3497\" srcset=\"https:\/\/rebalance-centre.com\/wp-content\/uploads\/2025\/08\/ozkan-guner-LfbjQ7lF_QA-unsplash-1024x683.jpg 1024w, https:\/\/rebalance-centre.com\/wp-content\/uploads\/2025\/08\/ozkan-guner-LfbjQ7lF_QA-unsplash-300x200.jpg 300w, https:\/\/rebalance-centre.com\/wp-content\/uploads\/2025\/08\/ozkan-guner-LfbjQ7lF_QA-unsplash-768x512.jpg 768w, https:\/\/rebalance-centre.com\/wp-content\/uploads\/2025\/08\/ozkan-guner-LfbjQ7lF_QA-unsplash-1536x1024.jpg 1536w, https:\/\/rebalance-centre.com\/wp-content\/uploads\/2025\/08\/ozkan-guner-LfbjQ7lF_QA-unsplash-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure><\/div>\n\n\n\n<p>The problem with bruxism is that it acts\u00a0<strong>in silence<\/strong>This can last for years before the damage is visible: worn or cracked teeth, headaches, otalgia (pain in the ear), and can lead to impaired quality of sleep.<\/p>\n\n\n\n<p>Good care often combines several approaches:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>consultation with a dentist to rule out and treat a dental problem; <\/li>\n\n\n\n<li>if tooth wear is significant: prescribe a night splint; <\/li>\n\n\n\n<li>stress management; <\/li>\n\n\n\n<li>improved posture and\u00a0<strong>functional re-education<\/strong>\u00a0with a physiotherapist specialised in\u00a0<strong>cervico-maxillo-facial<\/strong>.<\/li>\n<\/ul>\n\n\n\n<p>With this in mind, a number of simple exercises can help to&nbsp;<strong>reduce muscle tension<\/strong>&nbsp;and limit episodes of bruxism.<br>After analysis, two exercises in particular stand out for their effectiveness and safety.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Exercise 1 - Active jaw relaxation<\/strong><\/h3>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p>The aim of this exercise is to\u00a0<strong>re-educating the brain<\/strong>\u00a0maintain the jaw in a physiological resting position, reducing tension in the masticatory muscles and pressure on the TMJ<\/p>\n<\/blockquote>\n\n\n\n<p><strong>How to do it :<\/strong><\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Sit comfortably with your shoulders relaxed.<\/li>\n\n\n\n<li>Close your mouth gently, leaving a small gap between your upper and lower teeth.<\/li>\n\n\n\n<li>Place your tongue slightly against the roof of your mouth, just behind your upper teeth. The lips should be touching.<\/li>\n\n\n\n<li>Breathe deeply, consciously relaxing your jaw with each exhalation.<\/li>\n<\/ol>\n\n\n\n<p><strong>Frequency :<\/strong>&nbsp;3 to 5 times a day, especially when you notice you are clenching your teeth.<\/p>\n\n\n\n<p><strong>Profit :<\/strong>&nbsp;This exercise helps to break the permanent clenching reflex and establish a neutral position that protects the TMJ and the teeth.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Exercise 2 - Masseter muscle stretch<\/strong><\/h3>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p>The masseters are the powerful muscles on either side of the jaw. In people suffering from bruxism, they are often\u00a0<strong>contracted<\/strong>.<\/p>\n<\/blockquote>\n\n\n\n<p><strong>How to do it :<\/strong><\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Gently open your mouth until you feel a gentle, painless stretch.<\/li>\n\n\n\n<li>Keep this open for 5 to 10 seconds.<\/li>\n\n\n\n<li>Slowly close your mouth and release.<\/li>\n\n\n\n<li>Repeat the operation 5 times.<\/li>\n<\/ol>\n\n\n\n<p><strong>Tip:<\/strong>\u00a0You can accentuate the stretch by applying sustained pressure to the muscle with your thumbs.<\/p>\n\n\n\n<p><strong>Profit :<\/strong>&nbsp;This exercise reduces muscle tension and improves jaw mobility, reducing symptoms associated with bruxism.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Exercise 3 - Patient education and (bad) habits<\/h3>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p>Our everyday habits can be harmful to our jaw. We need to be aware of these so that we can correct them and improve our posture.<\/p>\n<\/blockquote>\n\n\n\n<p>Here are a few tips to help you avoid over-stimulating these masticatory muscles, which are already very tense:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Do not chew,<\/li>\n\n\n\n<li>Don't nibble,<\/li>\n\n\n\n<li>Don't bite your nails,<\/li>\n\n\n\n<li>Do not use your hand to support your chin,<\/li>\n\n\n\n<li>And, above all, remember to r<strong>drop your jaw<\/strong>.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">Why do these exercises work?<\/h3>\n\n\n\n<p>Unlike more aggressive movements or poorly performed deep self-massages, these two techniques can be used in the same way.&nbsp;<strong>safe, gentle and easy to integrate into everyday life<\/strong>. They aim to&nbsp;<strong>teach your jaw to relax again<\/strong>This is essential to break the tension-tightness-pain cycle.<\/p>\n\n\n<style>.kb-image3495_c85be8-5f.kb-image-is-ratio-size, .kb-image3495_c85be8-5f .kb-image-is-ratio-size{max-width:333px;width:100%;}.wp-block-kadence-column > .kt-inside-inner-col > .kb-image3495_c85be8-5f.kb-image-is-ratio-size, .wp-block-kadence-column > .kt-inside-inner-col > .kb-image3495_c85be8-5f .kb-image-is-ratio-size{align-self:unset;}.kb-image3495_c85be8-5f figure{max-width:333px;}.kb-image3495_c85be8-5f .image-is-svg, .kb-image3495_c85be8-5f .image-is-svg img{width:100%;}.kb-image3495_c85be8-5f .kb-image-has-overlay:after{opacity:0.3;}<\/style>\n<div class=\"wp-block-kadence-image kb-image3495_c85be8-5f\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"829\" src=\"https:\/\/rebalance-centre.com\/wp-content\/uploads\/2025\/08\/frank-flores-FxV8Fd_nGEE-unsplash-scaled-e1754578104462-1024x829.jpg\" alt=\"Bruxisme exercices\" class=\"kb-img wp-image-3500\" srcset=\"https:\/\/rebalance-centre.com\/wp-content\/uploads\/2025\/08\/frank-flores-FxV8Fd_nGEE-unsplash-scaled-e1754578104462-1024x829.jpg 1024w, https:\/\/rebalance-centre.com\/wp-content\/uploads\/2025\/08\/frank-flores-FxV8Fd_nGEE-unsplash-scaled-e1754578104462-300x243.jpg 300w, https:\/\/rebalance-centre.com\/wp-content\/uploads\/2025\/08\/frank-flores-FxV8Fd_nGEE-unsplash-scaled-e1754578104462-768x622.jpg 768w, https:\/\/rebalance-centre.com\/wp-content\/uploads\/2025\/08\/frank-flores-FxV8Fd_nGEE-unsplash-scaled-e1754578104462-1536x1244.jpg 1536w, https:\/\/rebalance-centre.com\/wp-content\/uploads\/2025\/08\/frank-flores-FxV8Fd_nGEE-unsplash-scaled-e1754578104462.jpg 1707w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">The key role of cervico-maxillo-facial physiotherapy<\/h3>\n\n\n\n<p>Although these exercises are beneficial, they are even more effective when they are integrated into an overall programme. <strong><a href=\"https:\/\/rebalance-centre.com\/en\/notre-equipe\/\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/rebalance-centre.com\/notre-equipe\/\" rel=\"noreferrer noopener\">personalised physiotherapy programme<\/a><\/strong>.<br>The specialist physiotherapist assesses :<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>overall posture (head, neck, shoulders),<\/li>\n\n\n\n<li>ATM mobility,<\/li>\n\n\n\n<li>muscle tone,<\/li>\n\n\n\n<li>and daytime and night-time clamping habits.<\/li>\n<\/ul>\n\n\n\n<p>Using targeted manual techniques, guided stretching and postural work, it helps to&nbsp;<strong>reduce pain, prevent tooth wear and improve sleep quality<\/strong>.<\/p>\n\n\n\n<p><strong>In a nutshell:<\/strong><br>Bruxism is not inevitable. By combining&nbsp;<strong>awareness<\/strong>,&nbsp;<strong>simple exercises<\/strong>&nbsp;and&nbsp;<strong>professional monitoring<\/strong>It is possible to considerably reduce its effects. Your jaw, your teeth... and your night's sleep will thank you.<\/p>","protected":false},"excerpt":{"rendered":"<p>Bruxism is an often unrecognised but very common disorder, characterised by teeth grinding and\/or clenching, usually during sleep...<\/p>","protected":false},"author":3,"featured_media":3497,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_kad_blocks_custom_css":"","_kad_blocks_head_custom_js":"","_kad_blocks_body_custom_js":"","_kad_blocks_footer_custom_js":"","_kadence_starter_templates_imported_post":false,"_kad_post_transparent":"","_kad_post_title":"","_kad_post_layout":"","_kad_post_sidebar_id":"","_kad_post_content_style":"","_kad_post_vertical_padding":"","_kad_post_feature":"","_kad_post_feature_position":"","_kad_post_header":false,"_kad_post_footer":false,"_kad_post_classname":"","footnotes":""},"categories":[10,8],"tags":[],"class_list":["post-3495","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-maxillo-faciale","category-kinesitherapie"],"taxonomy_info":{"category":[{"value":10,"label":"Maxillo-faciale"},{"value":8,"label":"Kin\u00e9sith\u00e9rapie"}]},"featured_image_src_large":["https:\/\/rebalance-centre.com\/wp-content\/uploads\/2025\/08\/ozkan-guner-LfbjQ7lF_QA-unsplash-1024x683.jpg",1024,683,true],"author_info":{"display_name":false,"author_link":"https:\/\/rebalance-centre.com\/en\/author\/hbotermans\/"},"comment_info":0,"category_info":[{"term_id":10,"name":"Maxillo-faciale","slug":"maxillo-faciale","term_group":0,"term_taxonomy_id":10,"taxonomy":"category","description":"","parent":8,"count":20,"filter":"raw","cat_ID":10,"category_count":20,"category_description":"","cat_name":"Maxillo-faciale","category_nicename":"maxillo-faciale","category_parent":8},{"term_id":8,"name":"Kin\u00e9sith\u00e9rapie","slug":"kinesitherapie","term_group":0,"term_taxonomy_id":8,"taxonomy":"category","description":"","parent":0,"count":15,"filter":"raw","cat_ID":8,"category_count":15,"category_description":"","cat_name":"Kin\u00e9sith\u00e9rapie","category_nicename":"kinesitherapie","category_parent":0}],"tag_info":false,"_links":{"self":[{"href":"https:\/\/rebalance-centre.com\/en\/wp-json\/wp\/v2\/posts\/3495","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/rebalance-centre.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/rebalance-centre.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/rebalance-centre.com\/en\/wp-json\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/rebalance-centre.com\/en\/wp-json\/wp\/v2\/comments?post=3495"}],"version-history":[{"count":10,"href":"https:\/\/rebalance-centre.com\/en\/wp-json\/wp\/v2\/posts\/3495\/revisions"}],"predecessor-version":[{"id":3514,"href":"https:\/\/rebalance-centre.com\/en\/wp-json\/wp\/v2\/posts\/3495\/revisions\/3514"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/rebalance-centre.com\/en\/wp-json\/wp\/v2\/media\/3497"}],"wp:attachment":[{"href":"https:\/\/rebalance-centre.com\/en\/wp-json\/wp\/v2\/media?parent=3495"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/rebalance-centre.com\/en\/wp-json\/wp\/v2\/categories?post=3495"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/rebalance-centre.com\/en\/wp-json\/wp\/v2\/tags?post=3495"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}