Patient resources
Jaw pain? TMJ exercises we prescribe
Temporomandibular joint (TMJ) disorders cover a range of conditions causing jaw joint dysfunction and discomfort in the muscles that control jaw movement. In most cases, jaw pain and discomfort associated with TMJ disorders are temporary and can be eased with non-invasive approaches, including the specific exercises below.
Some of these exercises come with recommended frequencies, but the right routine depends on your situation — reach out to us for personalised guidance, and stop any exercise that causes sharp pain.
Jaw opening
Place your thumb under your chin and gently push downwards while opening your mouth slowly. Hold the open position for a few seconds, then close your mouth slowly. Repeat 5–10 times.
Resisted jaw closing
Place your thumb against your front teeth and try to close your mouth while applying gentle resistance with your thumb. Hold the closed position for a few seconds. Repeat 5–10 times.
Jaw protrusion
Move your lower jaw forward so that your bottom teeth are in front of your top teeth. Hold for a few seconds, then bring your jaw back to the original position. Repeat 5–10 times.
Jaw retraction
Move your lower jaw backward so that your bottom teeth are behind your top teeth. Hold for a few seconds, then return to the original position. Repeat 5–10 times.
Side to side movement
Move your lower jaw from side to side, making sure not to open your mouth too wide. Repeat 5–10 times on each side.
Chin tucks
While sitting or standing with your back straight, tuck your chin inwards towards your chest. Hold the position for a few seconds, then relax. Repeat 5–10 times. Ideal to help alleviate jaw pain.
Tongue press
Place your tongue on the roof of your mouth. Press your tongue against the roof of your mouth and slowly open your mouth. Hold the open position for a few seconds, then close your mouth. Repeat 5–10 times.
Cheek puff
Take a deep breath and puff out your cheeks. Hold the air in your cheeks for a few seconds, then slowly release the air. Repeat 5–10 times.
Resisted mouth opening
Place your thumb or fingers on your front lower teeth. Try to open your mouth while applying gentle resistance with your fingers. Hold the open position for a few seconds, then close your mouth. Repeat 5–10 times.
Relaxation techniques: controlled breathing, meditation, or progressive muscle relaxation can also help reduce overall stress and tension in the jaw area.
More reading from reputable sources: Healthline's TMJ exercise guide and WebMD's TMJ exercises. If jaw pain persists or gets worse, book an appointment or call us on 07 4635 1444 so we can properly assess what's going on.
Anything else?
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