When TMJ pain strikes, it can disrupt your entire day, making simple actions like chewing, yawning, or even talking uncomfortable or downright painful. At Thomas Blake, DDS, we understand how frustrating this can be. While it’s essential to identify and address the root cause of temporomandibular joint (TMJ) disorder for long-term relief, we know that sometimes you need short-term solutions to get you through the day.
That’s why we’re sharing six easy jaw exercises you can perform at home to help ease the discomfort of TMJ. These exercises are designed to relax, stretch, and strengthen your jaw muscles, providing temporary relief while you work toward long-term healing.
Chin Tucks for a Gentle Stretch
Chin tucks are a simple yet effective way to stretch the muscles around your jaw and neck, helping to relieve TMJ discomfort. To perform this exercise, sit or stand with your shoulders back and your chest lifted. Slowly tuck your chin toward your neck, creating a “double chin” effect. Hold this position for three seconds, then relax and return to the starting position.
Repeat this movement 10 times. Chin tucks help improve posture and relieve tension that may contribute to jaw pain. Remember to perform the exercise gently—there should be no pain, only a mild stretch sensation.
Relaxed Jaw for Releasing Tension
When our jaw muscles are tense, they can contribute to TMJ pain and make daily activities uncomfortable. The relaxed jaw exercise encourages the muscles to loosen and reset. Start by placing your tongue gently on the roof of your mouth, just behind your upper front teeth. Allow your lower jaw to drop open naturally, keeping your teeth slightly apart.
Focus on letting your jaw muscles relax rather than forcing the movement. You can practice this exercise several times throughout the day, especially when you feel tension building up. Over time, it helps break the habit of clenching or grinding, which are common contributors to TMJ discomfort.
Goldfish Exercises to Build Strength
Goldfish exercises come in two variations—partial and full openings—and help strengthen the jaw muscles while maintaining proper function.
- Partial Goldfish Exercise: Place your tongue on the roof of your mouth. Place one finger in front of your ear where your TMJ is located, and the other hand’s finger on your chin. Slowly lower your jaw halfway, then close. Repeat this six times per round, completing six rounds a day.
- Full Goldfish Exercise: Use the same positioning, but fully open and close your mouth. Repeat the same set of six repetitions per round, aiming for six rounds a day.
These exercises offer controlled movement to build muscle strength, ensuring your jaw functions properly without increasing discomfort.
Resisted Mouth Movements to Enhance Strength
Resistance training isn’t just for your arms and legs—your jaw muscles can benefit too! Try these two resisted mouth movements:
- Resisted Opening: Place your thumb under your chin and gently open your mouth while applying resistance with your thumb.
- Resisted Closing: Use your thumb and index finger to apply gentle pressure to your chin while you slowly close your mouth.
Performing these movements helps strengthen your jaw muscles and can reduce the likelihood of clenching or grinding, which often contribute to TMJ discomfort. Remember, the goal is gentle resistance, not pain.
Mindful Breathing for Stress Relief
Stress can worsen TMJ symptoms by causing us to clench or grind our teeth unconsciously. Incorporating mindful breathing exercises into your day can help reduce stress and promote relaxation.
Sit or lie down comfortably. Inhale slowly through your nose, allowing your belly to rise. Exhale through your mouth, focusing on a steady, controlled release of air. Aim to make your exhale last as long as your inhale. Repeat this breathing cycle five to 10 times.
Not only does this practice relax your jaw, but it also helps calm your entire body, reducing tension that contributes to TMJ discomfort.
Tongue-to-Roof Stretch for Flexibility
For a simple stretching exercise, place the tip of your tongue on the roof of your mouth, just behind your front teeth. Slowly open your mouth as wide as is comfortable without causing pain. Hold this position for five to 10 seconds before slowly closing your mouth.
Repeat this movement several times, focusing on a gentle stretch that promotes flexibility and relieves jaw tension. Over time, this stretch can improve your jaw’s range of motion and make daily activities more comfortable.
Taking Control of Your TMJ Relief
These six jaw exercises provide effective, short-term relief for TMJ discomfort, helping you manage symptoms and improve jaw function. However, while these techniques can offer temporary relief, it’s essential to address the underlying causes of your TMJ issues. At Thomas Blake, DDS, we focus on long-term solutions, including diagnosing the root causes of your symptoms and offering treatments like cracked teeth management, bite adjustments, and custom oral appliances.
If you’re ready to take control of your TMJ symptoms and work toward lasting relief, we encourage you to reach out. Together, we’ll develop a personalized plan to restore your comfort and function.
Frequently Asked Questions About TMJ
How long should I do these exercises each day?
It’s best to perform these jaw exercises consistently, repeating each one several times a day as needed for symptom relief. However, avoid overdoing it, especially if you’re experiencing discomfort. If pain persists or worsens, consult with our dental team for personalized guidance.
Can these exercises replace professional TMJ treatment?
While these exercises are helpful for short-term relief, they’re not a substitute for professional care. TMJ disorders often require a comprehensive approach, including identifying underlying causes and developing a personalized treatment plan. Our team at Thomas Blake, DDS, is here to help you achieve long-term TMJ relief.
At Thomas Blake, DDS, we’re dedicated to helping our patients find lasting relief from TMJ discomfort. Our team combines expertise and compassion to diagnose and treat TMJ disorders, restoring comfort and improving quality of life. Contact us today to learn more about how we can support your journey toward a pain-free smile.