Top 10 Exercises for TMJ Relief; Colorado Physical Therapists Tips

Temporomandibular Joint (TMJ) disorder can be a painful and disruptive condition, often causing jaw discomfort, headaches, ear pain, and difficulty chewing. Whether the root cause is stress, teeth grinding, jaw misalignment, or an injury, TMJ pain can significantly impact daily life. While medications and medical interventions are available, targeted exercises can serve as a natural, non-invasive way to alleviate symptoms and restore jaw function.

The following exercises, recommended by physical therapists, can help strengthen and relax the muscles surrounding the jaw, potentially reducing pain and improving overall function over time.

Understanding TMJ Disorder and Why Exercises Can Help

The temporomandibular joint connects the jawbone to the skull and is responsible for movements like talking, chewing, and yawning. When this joint becomes inflamed, misaligned, or overused, it can lead to TMJ disorder—a condition characterized by pain, limited jaw movement, and sometimes a clicking or popping sensation.

Regularly performing jaw exercises can:

• Strengthen the muscles that support the jaw
• Improve mobility and flexibility
• Reduce tension and stiffness
• Promote proper alignment and function

If symptoms persist despite these exercises, it may be time to consult a professional for further evaluation and treatment.

Top 10 Exercises for TMJ Pain Relief1. Jaw Relaxation Exercise

Purpose: To reduce tension and encourage a natural jaw position.

Instructions:

1. Sit or stand in a comfortable position.
2. Rest your tongue gently on the roof of your mouth, just behind your upper front teeth.
3. Allow your jaw muscles to relax as you breathe deeply.
4. Hold this relaxed position for 5 to 10 seconds.
5. Repeat several times throughout the day, especially when feeling jaw tension.

2. Goldfish Exercise (Partial Opening)

Purpose: To strengthen jaw muscles and improve control.

Instructions:

1. Place one finger on the TMJ in front of your ear.
2. Place the index finger of your other hand on your chin.
3. Slowly open your jaw halfway, then close it again.
4. Perform six repetitions, three times a day.

This exercise helps the jaw move more smoothly while relieving tension in the joint.

3. Goldfish Exercise (Full Opening)

Purpose: To improve jaw mobility and flexibility.

Instructions:

1. Follow the same steps as the partial opening exercise.
2. Open your jaw fully instead of halfway, while maintaining control.
3. Perform six repetitions, three times a day.

Maintaining tongue-to-roof contact helps control the movement and avoid jaw strain.

4. Chin Tucks

Purpose: To strengthen the muscles that support jaw alignment and improve posture.

Instructions:

1. Sit or stand with your shoulders relaxed and your spine straight.
2. Pull your chin straight back, as though you are creating a “double chin.”
3. Hold this position for five seconds.
4. Relax and repeat 10 times.

This exercise helps reduce forward head posture, which can contribute to TMJ issues.

5. Resisted Mouth Opening

Purpose: To build strength in the jaw muscles that control mouth opening.

Instructions:

1. Place your thumb under your chin.
2. Gently open your mouth while providing slight resistance with your thumb.
3. Hold for five seconds, then close your mouth slowly.
4. Repeat this exercise five to 10 times.

Avoid applying excessive force to prevent muscle strain.

6. Resisted Mouth Closing

Purpose: To improve the strength and stability of the jaw-closing muscles.

Instructions:

1. Place your thumb and index finger on the front of your chin.
2. Open your mouth slightly.
3. Apply gentle resistance as you slowly close your mouth.
4. Hold for five seconds, then release.
5. Repeat five to 10 times.

This exercise enhances the strength needed for chewing and speaking.

7. Side-to-Side Jaw Movements

Purpose: To improve lateral jaw mobility and flexibility.

Instructions:

1. Hold a small object, such as a tongue depressor or pencil, between your front teeth.
2. Slowly move your jaw from side to side.
3. Perform 10 repetitions.

If this becomes easy, increase the size of the object slightly for an added challenge.

8. Forward Jaw Movement

Purpose: To enhance the forward mobility of the jaw.

Instructions:

1. Hold a small object between your teeth.
2. Move your lower jaw forward until your bottom teeth sit in front of your top teeth.
3. Hold for a few seconds, then return to the starting position.
4. Repeat 10 times.

This exercise helps improve jaw alignment and mobility.

9. Tongue-Up Exercise

Purpose: To promote proper jaw movement and stability.

Instructions:

1. Place the tip of your tongue on the roof of your mouth.
2. Slowly open your mouth as wide as possible without causing pain.
3. Hold for a few seconds, then close your mouth.
4. Repeat 10 times.

This exercise reinforces the proper mechanics of jaw motion.

10. Jaw and Neck Stretching Exercises

Purpose: To relieve tension in the jaw and the muscles of the neck.

Instructions:

1. Open your mouth wide until you feel a gentle stretch but no pain.
2. Hold this position for 5 to 10 seconds.
3. Next, tilt your head to each side, stretching the muscles along your jaw and neck.
4. Repeat these stretches several times a day, especially when experiencing tightness.

Additional Tips for Managing TMJ Pain

While exercises can provide significant relief, physical therapists often recommend the following practices to support recovery and prevent TMJ flare-ups:

• Apply Heat or Ice: Use a warm compress to relax the muscles or an ice pack to reduce inflammation.
• Adjust Eating Habits: Avoid hard, chewy, or sticky foods that can overwork the jaw muscles.
• Practice Good Posture: Slouching can contribute to TMJ pain, so maintain an upright position, especially when working at a desk.
• Manage Stress: High-stress levels often lead to clenching and grinding, so incorporate relaxation techniques like meditation, breathing exercises, or yoga.

When to Seek Professional Help

If you consistently experience jaw pain, popping, or limited mobility despite practicing these exercises, it may indicate a more serious underlying issue. A qualified physical therapist can assess your jaw function, identify contributing factors, and create a personalized treatment plan to alleviate your symptoms.

Experts at FYZICAL provide specialized care for TMJ disorder, using evidence-based techniques to help patients regain comfort and function. Schedule a consultation today to get on the path to lasting relief.

Contact FYZICAL Westminster or FYZICAL Orchard Town Center today to learn more about effective TMJ treatment options and discover how personalized physical therapy can help you find long-term relief.

FYZICAL Westminster
11265 Decatur Street, Suite 300, Westminster, CO, 80234
303.561.0447
westminster@fyzical.com

FYZICAL Orchard Town Center
14697 Delaware Street, Suite 240B, Westminster, CO, 80023
303.561.0447
orchard@fyzical.com