There is a good chance that you have not considered the pain associated with the temporomandibular joint, or TMJ, until temporomandibular joint dysfunction, also called TMD, begins causing jaw pain and facial pain. However, once it begins to cause any discomfort, you won’t be able to think about anything else. TMJ can originate through many different causes, such as arthritis, bruxism, and chronic stress.
TMJ disorders affect millions of people worldwide.
One of the ways to combat TMJ pain is through some simple exercises for pain relief. We have compiled 5 jaw exercises to help relieve TMJ pain, improve jaw function, and support jaw mobility at home, and stress reduction methods can help as well. We do, however, encourage you to reach out and talk to a doctor so that they can determine the best steps for you to take and recommend the best course moving forward, which may include consultation at our Mesquite, NV oral surgery office.
5 Jaw Exercises for TMJ Pain
Begin standing comfortably with your head straight and shoulders relaxed, and avoid wide mouth movements if symptoms flare.
- Relaxed jaw – This is done by placing your tongue right behind your top front teeth. Keep your jaw relaxed with your teeth slightly apart. Slowly, with your tongue still touching the back of your teeth, let your jaw go slack so the bottom jaw hangs comfortably. This helps reduce tension in the jaw muscles and surrounding muscles, and slow breathing is one of the relaxation techniques that can reduce pressure in the jaw muscles.
- Tuck the chin – In the starting position, keep your head straight and shoulders relaxed. You are going to drop your head in order to create a double chin effect. Hold this position for three to five seconds. This posture-focused move can provide relief from TMJ pain related to neck tension, helps coordinate the neck and jaw, and keeps the shoulder blades from tightening unnecessarily. Repeat ten times daily. Chin tucks can reduce TMJ pain by easing muscle tension.
- Tongue Exercise – Place your tongue on the roof of your mouth, and then slowly open your mouth in a controlled mouth opening, then close your mouth, while keeping your tongue in place. Do not rush through these motions. This exercise aims to improve jaw mobility and the jaw’s range of motion with smooth movement. This one can be done a couple of times a day – ideally, morning and evening.
- Moving your jaw side to side – Using a firm object, such as a popsicle stick, place the object between your teeth, and then move your jaw side to side. This is one of the gentler TMJ stretches to improve jaw movement and range of motion. Goldfish exercises often use partial opening to gently improve the jaw joints and reduce pain. You are going to want to do this movement for a few minutes, similar in care and gentleness to the specialized procedures used to treat facial trauma. It will be a little painful at first, but it will become easier. As you move forward, you can increase the width of the object, such as two popsicle sticks, and continue practicing this motion.
- Moving your jaw forward and backward – Such as the movement above, you are going to use a firm object between your teeth, and then move the lower jaw forward in relation to the upper teeth for a few minutes each day. As the exercise becomes easier to do, increase the width of the object between your teeth. You can also try resisted opening by placing a thumb or pointer finger under the chin, then apply gentle pressure while opening slightly, keeping the force at gentle pressure only to strengthen jaw muscles around the temporomandibular joint tmj.
Consistent practice improves results, and some physical therapy plans use Rocabado’s 6×6 routine, with six exercises performed six times daily to support neck, shoulder, and jaw coordination.
These TMJ exercises should be done gently and stopped if they make TMJ pain relief harder, make TMJ pain worse, cause severe pain, or if you have had recent jaw injuries and need to consult a clinician.
Heat or ice on tender areas may make the exercises more comfortable, and masseter massage can help when teeth grinding increases tension.
Moving Forward with TMJ Disorder Pain
With the 5 exercises for overcoming TMJ pain above, you have a good start on decreasing the pain and supporting pain relief, especially when combined with guidance from a board-certified oral and maxillofacial surgeon. However, if symptoms persist, a doctor or physical therapist may recommend physical therapy or other treatment to address issues like teeth grinding or muscle tightness; during flare-ups, eating softer foods can reduce jaw strain and irritation, and supportive options may include a mouth guard and, when appropriate, muscle relaxants as part of a broader care plan.
Early care can make a significant difference and support long-term relief, especially when it includes comprehensive oral and facial surgery procedures tailored to your needs.
At the Oral and Facial Surgery Institute in St. George, Utah, we hate to see you suffer! We want to help you continue presenting your best face each day, reflecting our patient-centered practice philosophy. Our St. George oral surgery office is ready and willing to answer any questions that you have! Contact us now and make an appointment with our fabulous Dr. Shawn B. Davis.