TMJ Exercises: The Complete Guide to Relieving Jaw Pain and Preventing Flare-Ups

01 Aug TMJ Exercises: The Complete Guide to Relieving Jaw Pain and Preventing Flare-Ups

What Is TMJ / TMD?

“TMJ” stands for temporomandibular joint, the hinge that connects your lower jaw (mandible) to your skull. “TMD” refers to temporomandibular disorders, which cause jaw pain, facial tension, and problems with jaw movement. TMJ disorder results from various factors, such as teeth clenching or grinding, injury, arthritis, anxiety, and stress.

Common Symptoms of TMJ Pain

• Pain or tenderness (especially when chewing).
• Limited range of motion in jaw joints—difficulty fully opening or closing the mouth.
• Sounds such as grinding, popping, or clicking from the jaw joints and restricted mobility of side jaw movement.
• Headaches or pain spreading to your neck and ears.
• Jaw tension from habits like gum chewing.

Why Does TMD Happen?

Common causes of TMD include bruxism (teeth grinding or clenching—sometimes in your sleep), chronic stress (leading to muscle tightness), poor posture (especially neck or forward head posture), bite or alignment issues, arthritis, and previous temporomandibular joint (TMJ) injuries.

 

Why TMJ Exercises Relieve Pain in the Jaw Joints

Frequently engaging in TMJ stretches and jaw exercises can help relieve TMJ pain, reduce clicking and popping, and prevent future flare-ups. The right TMJ exercises do three essential things for your jaw muscles.

First, gentle stretching exercises increase your jaw mobility, helping with pain relief.

Second, isometric and resisted moves build support. Apply gentle pressure under your chin with your thumb or pointer finger to strengthen the muscles that support your temporomandibular joint.

Third and lastly, stress reduction methods break the cycle. Stress causes muscle stiffness and mandibular clenching, which makes pain worse. Breathing techniques and relaxed jaw movements help ease pain by relaxing tight jaw muscles.

 

Before You Begin: Safety & Timing

Remember to take it slow! Safety matters more than anything when you start any exercise or stretching routine. The following tips are essential to know before you get started.

• Never exercise through sharp or severe pain. If your jaw locks, swells, or hurts badly, stop immediately.
• Gently ease into the routine. Start with a few reps, especially if you’re experiencing TMJ pain. Gentle pressure is the recommended approach.
• Stay consistent with jaw exercise once you start getting the hang of it. Most people get pain relief with 2–3 sessions daily, each comprising six reps of each exercise.

When to Skip or Slow Down on Jaw Exercise

If you have lockjaw, severe swelling, or new upper or lower jaw weakness, take a break and call a professional.

Have you recently had jaw injuries, dental procedures, or other sudden changes? If so, check with your dentist, physical therapist, or an orofacial pain specialist before doing TMJ exercises.

 

Physical Therapy for TMJ Pain Relief

 

Relaxed Jaw Exercise

Goal: Relax tight jaw muscles and improve mouth opening.

1. Rest your tongue on the roof of your mouth, directly behind your upper front teeth.
2. Keep your lips closed with your top teeth slightly apart from the bottom.
3. Gently open and close your mouth a few times. Focus on a smooth, pain-free motion.
4. Repeat 6 times, 2–3× daily.

Tip: Imagine your bottom jaw hanging loose—no muscle tension. Breathe in through your nose.

 

Goldfish Exercises (Mini & Full)

Goal: Restore your jaw’s range of motion and relieve TMJ pain.

Partial Opening (Mini Goldfish)

1. Place one index finger in front of your ear (on your TMJ).
2. Put your other index finger or thumb under your chin.
3. With your tongue held to the roof of your mouth, slowly open your mouth halfway.
4. Hold for 2 seconds, then close your mouth.
5. Repeat 6 times.

Complete Opening (Full Goldfish)

• Same setup, but slowly open your mouth fully (as far as comfortable), then close.
• Repeat 6 times.

 

Chin Tucks

Goal: Improve neck and jaw alignment; reduce TMJ pain.

1. Sit or stand tall, shoulders relaxed.
2. Pull your chin straight back (like making a “double chin”), keeping your head level.
3. Hold for 3–5 seconds.
4. Repeat 10 times.

 

Resisted Opening & Closing

Goal: Strengthen jaw muscles and support the temporomandibular joint.

Resisted Opening

1. Place your thumb under your chin.
2. Slowly open your mouth, pressing gently upward with your thumb to resist.
3. Hold for a second, then relax.
4. Repeat 6 times.

Resisted Closing

1. Open your mouth.
2. Place your two fingers (index and middle) on your bottom front teeth.
3. Try to close your mouth while resisting gently with your fingers.
4. Hold for a second, then relax.
5. Repeat 6 times.

 

Side-to-Side & Forward Moves

Goal: Increase mobility in all directions with side-to-side and forward jaw movement

1. Place a tongue depressor or a popsicle stick between your front teeth.
2. Slowly move your jaw to the right, hold for 2 seconds, then return to the center.
3. Then move your jaw to the left, hold, and return to center.
4. For forward movement, place the tongue depressor, then push your bottom jaw forward so your bottom teeth go in front of your upper teeth.
5. Hold each for 2 seconds.
6. Repeat 6 times.

 

Rocabado’s 6×6 Routine

Goal: Full TMJ rehab—improve function, decrease jaw pain, and reduce tension.

Do each exercise 6 times, 6 times a day:

1. Tongue resting against the roof of your mouth (rest position)
2. Gentle and controlled mouth opening (keep tongue up)
3. Closing your mouth
4. Neck extension: Gently stretch your neck backward
5. Nasal breathing: Inhale through your nose
6. Shoulder blade squeeze: Pinch shoulder blades together

 

Sample Daily Routine (Easy Template)

Morning Routine:

• 6 reps of relaxed temporomandibular joint (TMJ) strengthening exercises
• 6 partial goldfish exercises
• 10 chin tucks

Evening Routine:

• 6 resisted mouth openings
• 6 side jaw movements (right, left, forward)
• Rocabado’s 6×6 Routine before bed

Tips for habit stacking:

• Try doing jaw stretches while brushing your teeth or commuting to school or work.
• Pair TMJ exercises with neck stretches or a few minutes of deep breathing.

 

TMJ Flare-Up Survival Guide

What’s a flare-up?
The sudden increase in jaw pain, muscle tension, or limited movement is often triggered by stress, teeth grinding, or too much chewing.

How to ease a TMJ disorder flare-up:

• Apply a cold pack to your jaw for 10–15 minutes.
• Eat soft foods (avoid anything chewy, crunchy, or tough).
• Try a few gentle TMJ stretches, but avoid anything that triggers pain.
• Use relaxation techniques, like taking deep breaths for progressive muscle relaxation.

 

TMJ Flare-Up Do’s and Don’ts

Do’s	Don’ts
Use cold packs or moist heat	Chew gum or tough foods
Eat soft-textured foods	Resisted mouth closing
Practice gentle TMJ exercises	Ignore severe pain or jaw locking
Try relaxation techniques	Sleep on your stomach

 

Habit Changes to Prevent Flare-Ups

Reduce stress: Try mindfulness, yoga, or therapy for muscle relaxation and less jaw tension.

Eat smart: Stick to easy-to-chew foods during painful episodes. Avoid chewing gum and tough meats.

Ergonomics: Keep screens at eye level. Don’t slouch.

Night guards: A mouth guard helps protect your jaw if you grind your teeth.

Regular physical activity: Keep your body (and jaw) moving.

Skip bad habits: No biting nails, pencils, or ice. They make TMJ pain worse.

 

When to Call a Pro

If you have…

• Jaw locking, new weakness, or severe pain that won’t quit.
• Facial pain, swelling, or trouble opening your mouth all the way.
• No relief after trying these TMJ exercises and lifestyle changes.

… It’s time to see a specialist.
Physical therapists, dentists, and TMJ specialists can perform a comprehensive exam and recommend treatments such as custom mouth guards, muscle relaxants, or advanced physical therapy. These options can safely relieve pain and prevent permanent damage.

If you’re experiencing severe TMJ symptoms, call us today at (205) 874-9699 or contact us online to schedule an appointment with Dr. Amy Hartsfield, DMD, one of the Southeast’s leading specialists in dental sleep medicine and orofacial pain, at TMJ & Sleep Specialists of Alabama today. We tailor our treatments according to your exact needs.