6 Jaw Exercises for TMJ Pain Relief

Have you ever had jaw pain while chewing or yawning? If so, you're not alone. Up to 15% of adults experience jaw pain, stiffness, or popping. And the temporomandibular joint (TMJ) is to blame. 

You have a temporomandibular joint on each side that connects your lower jaw bone to your skull. You can feel your TMJ by touching the area in front of your tragus (the small bit of cartilage covering the ear canal) while opening and closing your mouth. 

TMJ disorders or injuries may cause jaw pain or locking that makes that movement difficult. But there are treatments, including jaw exercises for TMJ and lifestyle changes, that can improve symptoms. 

What are the best jaw exercises for TMJ? 

Occasional jaw popping or clicking that’s not accompanied by pain is not usually a cause for concern. But the following symptoms may indicate something more serious, like a temporomandibular disorder (TMD):

• Pain in the jaw muscles or jaw joints while chewing

• Jaw pain that spreads to the neck or face

• Pain and popping, clicking, or grating with jaw movement

• Jaw locking or stiffness with opening and closing the mouth

• Ringing in the ears or dizziness

• Change in the alignment of the bite

• Headache

If you experience any of the above symptoms, TMJ exercises might be part of your treatment plan. Studies show that jaw and postural exercises can reduce pain and improve range of motion. Though, there's a need for more well-designed research to pinpoint the ideal exercise frequency and timing for best results.

Here's how exercises for TMJ may ease your symptoms and aid recovery: 

• Stretches: Stretching your jaw relaxes tense muscles for easier movement. 

• Strengthening exercises: Targeted jaw exercises can rebuild muscle strength, improve coordination and jaw alignment, and correct muscle imbalances. They can also increase your range of motion, allowing you to open and close your mouth without restriction.

• Postural exercises: These moves work muscles in your shoulders, chest, and back to improve your posture. They can also keep your jaw aligned. 

Experts say that many people with TMJ pain overuse their jaw muscles. So you may want to start with the relaxation and stretching exercises, especially if you have jaw pain. Then, slowly move to strengthening exercises. But talk to your healthcare provider before trying these jaw exercises for TMJ pain. 

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1. Relaxed jaw exercise 

This relaxed jaw exercise involves a subtle movement that can really pay off. The exercise has been shown to help keep the jaw aligned, reduce jaw pain, and improve mobility. 

• Step 1: Place your tongue on the roof of your mouth, right behind your top front teeth. Don't push your tongue up forcefully. Let it gently touch the roof of your mouth.

• Step 2: Relax your jaw as you open your mouth, keeping your tongue in place.

• Step 3: Open your mouth as far as you can without moving your tongue from the roof of your mouth.

• Step 4: Hold this stretched position for 5 seconds.

• Step 5: Repeat 6 times. Perform the exercise up to 6 times a day. 

2. Chin tucks

Chin tucks stretch jaw and neck muscles that are important for proper alignment. 

• Step 1: Stand or sit up straight, with your shoulders back.

• Step 2: Keep your head straight as you pull your chin back, creating a double chin. You may feel a stretch at the back of your neck.

• Step 3: Hold for 5 seconds.

• Step 4: Repeat 10-15 times. Perform the exercise 2 times a day.

3. Goldfish exercise

You might look like a fish when you do this move. But the aptly titled goldfish exercise is a great way to improve jaw muscle coordination when you talk or chew. 

• Step 1: Place your tongue on the roof of your mouth.

• Step 2: Put your right index finger on your right TMJ (in front of your tragus) and your other index finger on your chin. 

• Step 3: Gently press in with both fingers as you drop your chin, opening your mouth at the same time. Keep your tongue on the roof of your mouth the entire time.

• Step 4: Perform this move 6 times. Then, repeat the exercise with your left index finger on your left TMJ.

4. Resisted mouth opening and closing

Resisted mouth opening and closing is a gentle strengthening exercise that engages the muscles around your jaw. But this move should be pain-free, so don’t do it if it causes discomfort.

• Step 1: Stand or sit up straight, with your shoulders back.

• Step 2: Place your thumb under your chin. 

• Step 3: Slowly open your mouth as you use your thumb to provide gentle resistance.

• Step 4: Continue opening and closing your mouth, using your thumb to provide resistance when opening your mouth.

• Step 5: Repeat 6-10 times.

• Step 6: Next, squeeze your chin between your index finger and thumb to provide gentle resistance when closing your jaw.

• Step 7: Repeat 6-10 times.

5. Self-administered cervical traction

Cervical traction is a relaxing stretch that helps loosen tight muscles around the neck and jaw. 

• Step 1: Place both hands behind your neck and lace your fingers together.

• Step 2: Tilt your head down, looking down at your chest.

• Step 3: Gently apply forward-moving pressure to the back of your neck with your interlaced palms, creating traction.

• Step 4: Hold this position for 6 seconds. Repeat 6 times.

6. TMJ self-administered joint mobilization

Manual therapy, such as this TMJ self-administered joint mobilization, has been shown to alleviate TMJ disorder symptoms. Try this move if you have jaw stiffness or limited movement. But do not try it if you have full movement, along with symptoms like pain or popping. This may mean you have a hypermobile TMJ.

• Step 1: Wash your hands or put on a glove.

• Step 2: Place your thumb inside your mouth, resting on top of your bottom teeth, with the tip of your thumb resting on your back molar.

• Step 3: Gently grasp the bottom of your jaw with the fingers that are outside your mouth.

• Step 4: Press down lightly with your thumb, distracting your TMJ joint. Keep your jaw relaxed.

• Step 5: Hold for 3 seconds and release. You should not feel any pain. If you do, be more gentle when you press down or stop doing the move altogether.

• Step 6: Repeat 3-5 times on both sides.

What is the primary cause of TMJ disorders? 

The primary cause of a TMD or TMJ pain is not always known. But some possible causes include: 

• Bruxism, or clenching and grinding the teeth

• Arthritis

• Injuries to the jaw, head, or neck (such as whiplash)

• Displacement or erosion of the TMJ

• Fibromyalgia

• Genetic structural jaw issues

TMJ disorders are four times more common in females than males, possibly due to hormonal factors. Other risk factors for these disorders include: 

• Hypermobile joints

• Stress

• A hereditary or genetic component

• Poor posture

Will TMJ go away on its own? 

According to experts, most people affected by TMJ disorders see their symptoms improve, whether or not they have treatment. Up to 50% of people see improvement in 1 year, and 85% have no symptoms in 3 years. And surgery is rarely needed. 

In addition to TMJ exercises, the following strategies can also support recovery:

• Using a mouth guard to prevent teeth grinding and clenching 

• Taking a short round of nonsteroidal anti-inflammatory drugs (NSAIDs) such as ibuprofen or acetaminophen to reduce pain 

• Taking a prescription muscle relaxant

• Avoiding chewing gum and biting your nails

• Sticking with soft foods while your jaw heals

• Applying cold or warm compresses to ease jaw soreness and tension 

• Using relaxation techniques to help prevent clenching 

• Doing posture exercises and workstation evaluation to help you maintain good posture 

• Trying a transcutaneous electrical nerve stimulator (TENS) therapy to relax tight jaw muscles 

• Doing physical therapy or trigger point dry needling

Why trust our experts?

Written by:

Kim Grundy, PT

Kim Grundy, PT, is a licensed physical therapist and an experienced writer and editor. She worked at an outpatient orthopedic facility, where she treated patients with chronic conditions and post-surgical athletes working towards recovery.

Edited by:

Lauren Savage, MA

Lauren Savage, MA, is a health editor at GoodRx, where she focuses on movement, exercise, and healthy aging. She aims to provide readers with the information they need to live healthier, more active lifestyles.

Reviewed by:

Sanjai Sinha, MD

Sanjai Sinha, MD, is a board-certified physician with over 20 years of experience. He specializes in internal medicine.

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