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10 Exercises To Do for Jaw Pain from TMD and TMJ

November 10th, 2024
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By Brett Sears, PT | Updated on May 7, 2024

Temporomandibular joint disorder (TMJ) can cause jaw and facial pain that can get in the way of everyday activities such as eating and yawning. TMJ exercises are part of the treatment plan, used to decrease pain, reduce inflammation, stop jaw clicking, and prevent the locking of the jaw.

This article explains how to do TMJ exercises to increase jaw mobility and decrease pain and other TMJ symptoms. You can do these at home or with a physical therapist (PT).

Benefits of TMJ Exercises

Many people with TMJ benefit from a physical therapy program that involves gentle stretching and passive or active range of motion exercises.

  • Performing these exercises can reduce TMJ symptoms by:
  • Reducing pressure on the jaw muscle
  • Correcting imbalances of the left and right sides of the jaw 
  • Increasing jaw mobility (the amount you can open the jaw)
  • Preventing the locking of the jaw by relaxing the jaw muscles
  • Keeping your head properly positioned so that the jaw can open and close without impediment

These exercises can be used to support other TMJ treatments like pain medications, steroid injections, oral appliances, and massage.

Before You Start

TMJ exercises may cause slight discomfort, but they should not cause outright pain. If they do, stop and check in with your PT to ensure that you are doing them correctly.

1. Tongue on Hard Palate

This passive exercise gently mobilizes the jaw without actively opening or stretching it.

To do this exercise:

  • Relax your jaw with your teeth slightly opened and your lips closed.
  • Press your tongue onto the hard palate located on the roof of your mouth just behind your teeth.
  • Hold the position for six seconds, breathing slowly through your nose.
  • Relax and repeat five more times.

Some PTs suggest making a clucking sound as you relax the tongue.

 

 

2. Controlled Opening Rotation

Controlled opening exercises involve moving the jaw without jutting the jaw out.

To perform this exercise:

  • Relax your jaw with your teeth slightly opened.
  • Place your tongue on your hard palate.
  • Keeping your tongue in place, slowly open your mouth to the widest comfortable position.
  • Hold for six seconds.
  • Slowly close your mouth while keeping your tongue on your hard palate.
  • Repeat five more times.

 

3. Jaw Opening With Resistance

Adding light resistance to the opening and closing of your jaw can improve muscle function.

To perform this exercise:

  • Place two fingers on your chin.
  • Slowly open your jaw, pressing gently on your chin with your fingers.
  • Hold for six seconds.
  • Slowly close the jaw, maintaining the pressure.
  • Relax, and repeat this five more times.

A lateral variation can be performed by applying gentle pressure to the side of the chin as you open and close your mouth—six to one side and six to the other.

 

4. Upper Cervical Distraction

This exercise can help decrease tension in the jaw by tilting the neck while exerting pressure on the back of your head.

To perform the exercise:

  • Place both hands behind your neck and interlace your fingers.
  • Lower your chin to your chest as you gently lift the back of your head with your hands.
  • Hold the position for six seconds.
  • Relax, and return your head to a neutral position.
  • Repeat five more times.

 

5. Cervical Retraction

Cervical retraction helps you maintain proper head and neck position. Keeping your head directly over your shoulders ensures that your jaw can open and close without obstruction.

To perform the exercise:

  • Sit in a chair with your shoulders relaxed and head in a neutral position.
  • Gently draw your chin straight back without altering your head position.
  • Hold for six seconds.
  • Relax and repeat five more times.

 

6. Shoulder Retraction

Another great exercise for TMJ is the scapular retraction involving your shoulder blades.

To perform this exercise:

  • Sit upright in a chair with your shoulders square.
  • Draw your shoulder blades together as if you are trying to squeeze a pencil between them.
  • Hold the position for six seconds.
  • Relax and repeat five more times.

 

7. Neutral Posture Relaxation

If you have TMJ, relaxation exercises can ease tension in your neck and jaw muscles. This can help your jaw maintain a neutral position.

To do this exercise;

  • Relax your jaw with your teeth apart and your mouth slightly open.
  • Inhale softly through your nose for a count of six.
  • Exhales softly through your nose for a count of six.
  • Continue as long as needed to relax the jaw.

 

8. Jaw Opening Self Mobilization

Some people with TMJ benefit from actively mobilizing the jaw. This helps the small disc between your jaw bone and temporal bone glide smoothly, reducing pain and clicking sensations.

To perform TMJ self-mobilization:

  • Stick your left thumb in the right side of your mouth, resting the pad of your thumb on your bottom teeth.
  • Wrap the rest of the fingers on the right jaw.
  • With gentle pressure, pull your jaw downward.
  • Hold for six seconds.
  • Release and repeat six times.
  • Repeat steps 1-6, switching hands and cheeks.

 

9. Lateral Jaw Mobilization

This variation of self-mobilization applies lateral pressure, pressing the jaw gently left and right.

To perform this exercise:

  • Sit with an upright posture.
  • Place the palm of your right hand on your right jaw.
  • Place the left palm on the left temporal bone just behind your cheek.
  • Gently press on your jaw with the right hand while using the left hand to stabilize your head.
  • Hold for six seconds.
  • Release, and repeat six times.
  • Switch hands and repeat steps 1-6.

 

10. Self-Stretch Opening

Sometimes it helps to use manual pressure to increase the range of motion of your jaw.

To do this exercise;

  • Sit in a relaxed position,
  • Open your mouth with your tongue resting on your hard palate.
  • Place the index fingers of both your hands in your mouth, latching them behind your lower teeth.
  • With gentle pressure, pull the jaw down as far as you comfortably can.
  • Hold for six seconds.
  • Relax, and repeat five more times.

 

How Often Should I Do TMJ Exercises?

Many people benefit from performing TMJ exercises two or three times a day. One exercise program, called “Rocabado’s 6×6 Exercises,” involves the first six exercises of this article performed six times daily.

When first starting out, take it easy until you become comfortable with exercises and are feeling no ill effects. If your TMJ symptoms get worse after exercise, stop and check in with your healthcare provider or PT. You may have another condition that the exercises are aggravating.

Before starting any exercise program for TMJ, see your healthcare provider to ensure that it is safe for you.

Summary

TMJ exercises are a valuable part of a TMJ treatment plan. They can improve jaw mobility and relieve pain by gently stretching and mobilizing the jaw muscles. These exercises can be done several times a day, both at home and in your physical therapist’s office.

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