Effective TMJ Exercises to Ease Jaw Tension and Discomfort

Understanding TMJ and TMD

TMJ stands for temporomandibular joint. It’s the joint that connects your jaw to your skull and allows you to open, close, and move your mouth. When this joint or the surrounding muscles aren’t working properly, it’s called temporomandibular disorder (TMD). Common causes of TMJ problems include: stress and jaw clenching, teeth grinding (especially at night), jaw or neck injuries, poor posture, muscle tension in the face, neck, and shoulders.

TMJ exercises and other exercises for TMJ are often recommended to help loosen tight muscles and reduce strain on the joint.

Importance of TMJ Exercises

Regular TMJ exercises can:

• Reduce jaw pain and stiffness
• improve jaw movement and flexibility
• Help relax tense muscles
• Lower the frequency of headaches and jaw locking

These exercises are often part of TMJ therapy exercises or physical therapy programs. When done correctly and consistently, they’re a simple way to manage symptoms and support long-term jaw health.

12 TMJ Exercises for Pain Relief

Below are popular TMJ dysfunction exercises that improve coordination and reduce stiffness.

We designed it to help you learn how to relieve jaw tension safely. All movements should be gentle; stop if you feel sharp pain.

Chin Tucks

Sit or stand upright. Gently pull your chin straight back, as if making a double chin. Hold for 3–5 seconds, then relax.

Reps: 10–15 reps, 2–3 sets daily

This exercise improves posture and reduces strain on your jaw and neck.

Scapular Squeezes

Sit up straight and squeeze your shoulder blades together. Hold for 5–10 seconds, then relax.

Reps: 10 repetitions

This helps relieve upper back tension that can affect jaw muscles.

Relaxed jaw exercise

Rest your tongue on the roof of your mouth behind your top teeth. Let your jaw drop slightly and breathe slowly.

Repeat several times a day to reduce tension and clenching.

Doorway Stretch

Stand in a doorway with your arms on the frame at shoulder height. Step forward slightly until you feel a stretch in your chest and shoulders.

Hold: 20–30 seconds

This helps correct posture and ease tension that contributes to TMJ discomfort.

Head Turns

Slowly turn your head to the right, hold for a few seconds, then turn to the left.

Reps: 5–10 each side

Keep movements slow and controlled.

Resisted closing of the mouth

Place your thumb under your chin. Gently try to close your mouth while applying light resistance with your hand.

Reps: 5–10

This strengthens jaw muscles safely.

Side-to-side jaw movement

Move your jaw slowly from left to right. Keep the movement small and controlled.

Reps: 5–10 each side

This improves jaw flexibility.

Seated Levator Stretch

Sit upright. Turn your head slightly to one side and gently tilt it downward. You should feel a stretch along the side of your neck.

Hold: 20–30 seconds each side

Seated Trap Stretch

Sit on one hand and gently tilt your head to the opposite side.

Hold: 20–30 seconds

This stretches the trapezius muscles, which can affect jaw tension.

Resisted opening of the mouth

Place your thumb under your chin and open your mouth slowly while applying gentle resistance.

Reps: 5–10

Stop if you feel pain or clicking.

Forward jaw movement

Gently move your lower jaw forward so your bottom teeth move in front of your top teeth. Hold briefly, then relax.

Reps: 5–10

Helps improve jaw mobility.

Goldfish exercises

​​Place your tongue on the roof of your mouth and one finger on your chin. For partial goldfish, open halfway, then close, and for full goldfish, open fully, then close.

Reps: 6–10

Advantages of Regular TMJ Exercises

Doing jaw exercises for TMJ regularly can:

• Reduce jaw pain and tension
• Improve how smoothly your jaw moves
• Help prevent jaw locking
• Reduce headaches, neck pain, and facial discomfort

Remember that consistency is key! Small daily efforts add up over time.

FAQs About TMJ Exercises For Pain Relief

How do I know if I need TMJ exercises?

If you have jaw pain, clicking, stiffness, headaches, or pain when biting down or releasing from biting pressure. TMJ exercises will help, but they might not fully go away.

How often should I do TMJ exercises?

Most exercises can be done once or twice daily, unless your dentist or provider recommends otherwise.

How long will it take to feel relief from TMJ exercises?

Some people notice improvement within a few days, while others may need several weeks of consistent practice.