Hello there! I am Dr. Bruce Vafa. Over the years in my practice, I have met countless patients walking through my doors clutching their jaws, suffering from headaches, and struggling with that annoying clicking sound every time they chew. If you are reading this, you are likely dealing with Temporomandibular Joint (TMJ) disorder. I want you to know that you are not alone, and there is a very positive path forward. While professional treatment is sometimes necessary, there is a lot of power in your own hands.
Today, I want to share a comprehensive guide on TMJ exercises that you can do right from the comfort of your home. These movements are designed to strengthen your jaw muscles, stretch the joint, and relax the tension that causes pain. Think of this as physical therapy for your jaw. When done correctly and consistently, these exercises can significantly improve your quality of life.
Understanding Your Jaw: Why Does It Hurt?
Before we jump into the movements, it helps to understand what is happening inside your face. Your temporomandibular joint is like a sliding hinge connecting your jawbone to your skull. You have one on each side of your jaw. It is an incredibly complex piece of engineering that allows you to talk, chew, and yawn.
When this joint gets stressed—whether from grinding your teeth (bruxism), arthritis, or jaw injury—the muscles around it tighten up. This tension creates a cycle of pain. The tighter the muscles, the more the joint hurts. The more the joint hurts, the tighter the muscles get to “protect” it.
My goal with these TMJ exercises is to break that cycle. We want to restore mobility, increase blood flow, and teach your jaw muscles to relax.
The Science Behind TMJ Exercises
You might be wondering, “Dr. Vafa, if it hurts to move my jaw, why should I exercise it?” That is a great question. The key here is controlled, gentle movement. We aren’t trying to run a marathon with your jaw; we are trying to do gentle yoga for it.
Data Point: Research supports this approach. According to a study published in the Journal of Physical Therapy Science, patients who performed specific therapeutic jaw exercises showed a significant reduction in pain intensity and an increase in mouth opening range compared to those who did not. In fact, conservative treatments like physical therapy and exercises are effective for approximately 70% to 85% of TMJ cases, preventing the need for surgery.
This data tells us that sticking to a routine really pays off. It is about patience and consistency.
Preparation: Warming Up the Muscles
Just like you wouldn’t sprint without stretching your hamstrings, you shouldn’t start TMJ exercises with a “cold” jaw. I always recommend my patients start with a little heat therapy.
Step 1: Apply Moist Heat
Place a warm, moist washcloth or a heat pack wrapped in a towel on the side of your face that hurts. Leave it there for about 5 to 10 minutes. The heat helps to dilate blood vessels, bringing fresh oxygen to the muscles and making them more pliable and ready to stretch.
Step 2: Massage the Masseter
The masseter is the big muscle on the side of your jaw that helps you chew. Use your index and middle fingers to gently massage this area in a circular motion. If you find a tender spot (a trigger point), hold gentle pressure there for a few seconds until it releases.
Top TMJ Exercises for Pain Relief
Now, let’s get into the specific movements. I recommend doing these in front of a mirror so you can ensure your jaw is moving in a straight line and not deviating to one side.
1. The Relaxed Jaw Exercise (The N-Position)
This is the foundation of jaw relaxation. Many of us walk around with our teeth clenched without realizing it. This exercise teaches your jaw its natural resting position.
- Rest your tongue gently on the roof of your mouth, just behind your upper front teeth. Say the letter “N” to find the spot.
- Allow your teeth to come apart slightly while keeping your lips closed.
- Relax your jaw muscles completely.
- Hold this position as often as you can throughout the day. It prevents clenching.
2. Goldfish Exercises (Partial Opening)
This exercise helps you learn how to open your mouth without the joint clicking or popping. It focuses on control.
- Place your tongue on the roof of your mouth (the N-position).
- Place one finger in front of your ear where your TMJ is located.
- Place a finger from your other hand on your chin.
- Drop your lower jaw halfway down and then close it. There should be mild resistance but no pain.
- Repeat this 6 times to complete one set. Do one set six times a day.
3. Goldfish Exercises (Full Opening)
Once you have mastered the partial opening, you can move to the full variation.
- Keep your tongue on the roof of your mouth.
- Place one finger on your TMJ and another on your chin.
- Drop your jaw all the way down and back up.
- The key here is that your tongue must stay touching the roof of your mouth. This limits how wide you open, which keeps the jaw joint stabilized.
- Repeat 6 times per set.
4. Resisted Mouth Opening
Now we move from stretching to strengthening. Strengthening the muscles helps support the joint better.
- Place your thumb under the center of your chin.
- Open your mouth slowly while pushing gently upward with your thumb to create resistance.
- Hold the open position for 3 to 6 seconds.
- Close your mouth slowly.
- Repeat this 5 to 10 times.
5. Resisted Mouth Closing
This is the reverse of the previous exercise.
- Squeeze your chin with your index finger and thumb with one hand.
- Close your mouth while pulling down gently on your chin.
- This strengthens the muscles that help you chew.
- Repeat 5 to 10 times.
6. Side-to-Side Jaw Movement
Lateral movement is often where patients feel the most stiffness. This exercise helps the lateral pterygoid muscles.
- Put a ¼ inch object, like a stacked tongue depressor or a clean craft stick, between your front teeth.
- Slowly move your jaw from side to side.
- As the exercise becomes easier, increase the thickness of the object between your teeth by stacking them higher.
7. Chin Tucks
You might be surprised to see a neck exercise here. However, in my experience, poor posture is a massive contributor to TMJ pain. Forward head posture puts tension on the jaw.
- Stand with your shoulders back and chest up.
- Pull your chin straight back, creating a “double chin.” Do not look down; keep your head level.
- Hold for 3 seconds.
- Repeat 10 times.
Safety Guidelines: Listen to Your Body
While I am a huge advocate for these TMJ exercises, I must emphasize safety. “No pain, no gain” does not apply to the jaw joint. If you feel sharp pain while doing these, stop immediately.
It is normal to feel a gentle stretch or mild fatigue in the muscles, but sharp shooting pains mean you are pushing too hard or the joint is inflamed. If that happens, rest the jaw, apply ice for 10 minutes, and try again the next day with less intensity.
The Role of Lifestyle in TMJ Relief
Exercises are powerful, but they work best when combined with lifestyle changes. You cannot out-exercise a bad habit. Here are a few things I tell my patients to avoid to speed up their recovery.
Dietary Adjustments
Give your jaw a vacation. For a few weeks, try to stick to a soft diet. Avoid hard foods like raw carrots, whole apples, or tough steak. Also, and this is crucial, stop chewing gum. Chewing gum is essentially a repetitive stress injury waiting to happen for a person with TMJ issues.
Stress Management
Stress is a primary driver of jaw pain because it causes us to clench our teeth, often while we sleep. Incorporating meditation, yoga, or deep breathing exercises can lower your overall stress levels, which translates to a relaxed jaw.
Data Point: The connection between stress and TMJ is undeniable. The National Institute of Dental and Craniofacial Research (NIDCR) estimates that over 10 million Americans are affected by TMJ disorders, and studies indicate that stress is a major contributing factor in the onset and persistence of symptoms for a large percentage of these individuals.
For more in-depth information on the causes and medical treatments for this condition, I recommend reading this excellent resource from the Mayo Clinic on TMJ disorders. It is a high-quality source that backs up what we are discussing here.
Posture and Ergonomics
In our digital age, “tech neck” is real. When you slouch at your computer, your head moves forward. This drags your lower jaw backward, straining the TMJ. By simply setting up your workstation correctly—keeping your monitor at eye level and sitting with your back supported—you can take a massive load off your jaw muscles.
When Should You See Me?
I love empowering my patients to treat themselves at home. However, there are times when home remedies aren’t enough. You should book an appointment to see a professional like myself if:
- The pain is severe and does not improve after a few weeks of exercises.
- You have trouble opening your mouth wide enough to eat.
- Your jaw locks in an open or closed position.
- You have swelling in the face or neck.
In my office, we can look at other options, such as custom night guards to prevent grinding, medication, or more advanced therapies. But remember, for the vast majority of people, the conservative route is the best route.
Final Thoughts on Your Healing Journey
Dealing with chronic pain is exhausting. I see the fatigue in my patients’ eyes when they first come to see me. But I also see the relief and the smile return when they realize they have control over their condition.
The TMJ exercises I have outlined above are tools. Like any tool, they only work if you use them. I suggest setting a reminder on your phone. take five minutes in the morning and five minutes in the evening. Be gentle with yourself. Healing is not a straight line, but with persistence, you can reduce that tension and get back to enjoying your life—and your food—pain-free.
I hope this guide helps you find the relief you deserve. Your jaw does a lot of work for you every day; taking a few minutes to care for it is one of the best investments you can make in your health.