10 Common Exercises to Relieve Temporomandibular Joint (TMJ) Pain

Temporomandibular joint (TMJ) disorder can cause significant pain and discomfort in the jaw area, making everyday activities like talking and chewing difficult. Fortunately, there are several exercises that can help relieve TMJ pain and improve overall jaw function. In this article, we’ll explore 10 common exercises that you can incorporate into your daily routine to alleviate TMJ symptoms.

Want to learn more about temporomandibular joint disorder (TMJ), read our Blog Post.

1. Controlled Jaw Opening

This exercise focuses on improving the range of motion in your jaw:

• Sit or stand with good posture and keep your mouth closed.
• Slowly open your mouth as wide as possible without causing any pain.
• Hold this position for 5-10 seconds.
• Close your mouth gently and repeat 5-10 times.

2. Resisted Mouth Opening

This exercise helps strengthen the muscles responsible for opening the jaw:

• Place your thumb or a few fingers under your chin.
• Apply gentle resistance as you slowly open your mouth.
• Hold this position for 3-5 seconds, then close your mouth.
• Repeat 5-10 times.

3. Resisted Mouth Closing

This exercise works on strengthening the muscles involved in closing the jaw:

• Place your thumbs under your chin and your index fingers on the ridge between your lower lip and chin.
• Apply gentle resistance as you slowly close your mouth.
• Hold this position for 3-5 seconds, then relax.
• Repeat 5-10 times.

4. Tongue Up

The tongue up exercise helps stretch and relax the jaw muscles:

• Close your mouth and touch the tip of your tongue to the roof of your mouth, just behind your upper front teeth.
• Maintain this position while slowly opening your mouth as wide as possible without discomfort.
• Hold for 5-10 seconds, then close your mouth and relax.
• Repeat 5-10 times.

5. Side-to-Side Jaw Movement

This exercise improves jaw mobility and flexibility:

• Place a small object, such as a pen cap or cotton swab, between your front teeth.
• Gently move your jaw from side to side, keeping the object in place.
• Perform this movement for 1 minute, then relax.
• Repeat 3-5 times.

6. Forward Jaw Movement

This exercise focuses on enhancing jaw mobility:

• Place a small object between your lower front teeth and your upper front teeth.
• Slowly move your lower jaw forward until the object is held by your lower back teeth.
• Hold this position for a few seconds, then return to the starting position.
• Repeat 5-10 times.

7. Chin Tucks

Chin tucks help improve posture and reduce stress on the jaw:

• Sit or stand with good posture.
• Slowly tuck your chin towards your chest, creating a double chin.
• Hold for 5-10 seconds, then relax.
• Repeat 5-10 times.

8. Neck Stretch

This exercise helps alleviate tension in the neck and jaw:

• Sit or stand with good posture.
• Gently tilt your head to one side, bringing your ear towards your shoulder.
• Hold for 15-30 seconds, then return to the starting position.
• Repeat on the other side and perform 3-5 times on each side.

9. Jaw Relaxation

This exercise promotes relaxation of the jaw muscles:

• Sit or stand with good posture.
• Place your tongue on the roof of your mouth and allow your jaw to relax.
• Take slow, deep breaths for 1-2 minutes.

10. Guided Relaxation Techniques

Incorporating relaxation techniques, such as deep breathing exercises or progressive muscle relaxation, can help reduce overall stress and tension in the jaw muscles:

• Find a quiet space and sit or lie down comfortably.
• Focus on taking slow, deep breaths while consciously relaxing your jaw muscles.
• You can also practice progressive muscle relaxation by tensing and relaxing various muscle groups throughout your body.

Last Words from the More Clinics

Implementing these exercises into your daily routine can help alleviate TMJ pain and improve overall jaw function. If your symptoms persist or worsen, consult with a healthcare professional for further evaluation and personalized treatment recommendations.

Medically Reviewed by Onur Ademhan who specialized on Oral and Maxillofacial Surgery and Implantology

See Editorial Process