top of page

TMJ exercises

Temporomandibular joint (TMJ) exercises can be helpful for people who experience jaw pain, stiffness, or discomfort due to TMJ dysfunction. It's essential to consult with a healthcare professional, such as a dentist or physical therapist, before starting any exercise routine for TMJ issues. They can provide a proper diagnosis and personalized advice based on your specific condition. However, here are some general TMJ exercises that may be beneficial:

1. Jaw Relaxation: Gently massage the muscles around your jaw with your fingertips. Apply slight pressure in a circular motion. This helps to relieve tension in the jaw area.

2. Jaw Stretch:

• Open your mouth wide, but not to the point of pain.

• Hold for 5-10 seconds, then slowly close your mouth.

• Repeat this exercise 5-10 times.

3. Resisted Mouth Opening:

• Place your thumb on your chin and your index finger on the bottom of your front teeth.

• Apply gentle resistance as you try to open your mouth against your thumb and finger.

• Hold for 3-5 seconds and then release.

• Repeat this exercise 5-10 times.

4. Tongue-to-Roof Exercise:

• Touch the tip of your tongue to the roof of your mouth.

• Slide your tongue backward as far as you can without pain.

• Hold for a few seconds, then relax.

• Repeat this exercise 5-10 times.

5. Side-to-Side Jaw Movement:

• Move your jaw from side to side slowly.

• Only move within a comfortable range to avoid pain.

• Repeat this exercise 10-15 times.

6. Chin Tucks:

• Stand or sit with your back straight.

• Gently tuck your chin in towards your chest, creating a double chin.

• Hold for a few seconds, then release.

• Repeat this exercise 5-10 times.

7. Isometric Jaw Exercise:

• Place your thumb under your chin.

• Try to open your mouth while simultaneously pushing your chin downward with your thumb.

• Hold this position for a few seconds, then release.

• Repeat this exercise 5-10 times.

Important Tips:

• Perform these exercises slowly and gently.

• Stop any exercise that causes pain or discomfort and consult a healthcare professional.

• Avoid excessive jaw movements, such as chewing gum or biting hard objects.

• Practice good posture and avoid clenching your jaw throughout the day.

Remember, these exercises are not a substitute for professional medical advice or treatment. If you have persistent or severe TMJ symptoms, it's crucial to seek guidance from a qualified healthcare provider who can assess your condition and recommend appropriate treatment options.

13 views0 comments

Recent Posts

See All


Rated 0 out of 5 stars.
No ratings yet

Add a rating
bottom of page