TMJ Exercises: Relieve Jaw Pain and Tension

What Is TMJ Disorder?

The temporomandibular joint (TMJ) connects your jaw to your skull. TMJ disorders cause:

Common causes:

Gentle Stretching Exercises

Relaxed Jaw Position

Your jaw should rest with:

Practice this awareness throughout the day. We often clench without realizing it.

Goldfish Exercise (Partial Opening)

1. Tongue on roof of mouth

2. One finger on TMJ (in front of ear)

3. One finger on chin

4. Drop lower jaw halfway open

5. Close

6. 6 reps, 6 times daily

Goldfish Exercise (Full Opening)

1. Same finger positions

2. Drop jaw fully open

3. Close

4. 6 reps, 6 times daily

Chin Tucks

1. Pull chin straight back (make double chin)

2. Hold 3 seconds

3. 10 reps

Addresses forward head posture that contributes to TMJ.

Resisted Opening

1. Place thumb under chin

2. Open mouth slowly against thumb resistance

3. Hold 3-6 seconds

4. Close slowly

5. 6 reps

Resisted Closing

1. Place thumbs under chin, fingers on lower front teeth

2. Close mouth against finger resistance

3. 6 reps

Side-to-Side Movement

1. Place 1/4 inch object between front teeth (stack of tongue depressors)

2. Move jaw slowly side to side

3. As gets easier, increase object thickness

4. 6 reps each direction

Forward Movement

1. Object between front teeth

2. Move lower jaw forward so bottom teeth are in front of top teeth

3. Increase object thickness as improves

4. 6 reps

Massage Techniques

Masseter Massage

1. Place fingers on cheeks, over jaw muscle

2. Apply gentle pressure

3. Small circular motions

4. 30-60 seconds

5. This is the main chewing muscle

Temporalis Massage

1. Place fingers on temples

2. Gentle circular pressure

3. Move up and back from temples

4. 30-60 seconds

Pterygoid Massage (Inside Mouth)

1. Wash hands

2. Open mouth slightly

3. Place finger inside cheek, behind upper back molars

4. Gently press and massage

5. 30 seconds each side

Relaxation Techniques

Diaphragmatic Breathing

1. Hand on belly

2. Breathe in through nose, belly rises

3. Exhale slowly through mouth

4. 5-10 breaths

5. Promotes overall relaxation

Progressive Jaw Relaxation

1. Clench jaw tightly for 5 seconds

2. Release and let jaw go completely slack

3. Feel the difference

4. Repeat 3-5 times

Tongue Position Awareness

Throughout the day, notice:

Reset to relaxed position frequently.

Daily TMJ Routine

Morning (3 minutes)

1. Relaxed jaw awareness: 30 sec

2. Chin tucks: 10 reps

3. Goldfish (partial): 6 reps

4. Goldfish (full): 6 reps

5. Masseter massage: 30 sec

Throughout Day

1. Check jaw tension hourly

2. Reset to relaxed position

3. Avoid resting chin on hand

4. Don't chew gum

Evening (5 minutes)

1. All stretching exercises

2. Full jaw massage (all muscles)

3. Diaphragmatic breathing: 2 minutes

4. Progressive jaw relaxation

Lifestyle Modifications

Avoid

Posture

Stress Management

Stress increases jaw clenching:

Nighttime

Heat and Ice

Moist heat:

Ice:

Many people alternate heat and ice.

When to See a Professional

Get evaluated if:

Dentist, oral surgeon, or TMJ specialist can provide:

The Bottom Line

TMJ disorders often respond well to gentle exercises, massage, and lifestyle changes. The key is consistency—do the exercises daily, be aware of jaw tension, and address contributing factors like posture and stress. Most people see improvement within a few weeks of dedicated practice.