It’s unclear exactly how TMJ exercises may relieve pain. They’re thought to help:

  • strengthen jaw muscles
  • stretch the jaw
  • relax the jaw
  • increase jaw mobility
  • reduce jaw clicking
  • promote jaw healing

According to one 2010 study published in the Journal of Dental Research, performing TMJ exercises increases mouth opening range more than using a mouth guard in people with TMJ disc displacement.

These nine exercises from the American Academy of Family Physicians (AAFP) and the Royal Surrey County Hospital may help relieve TMJ pain and improve the movement of your jaw joints. For some exercises, there are frequency recommendations. For exercises where frequency recommendations aren’t available, ask your doctor or dentist for guidance.

1. Relaxed jaw exercise

Rest your tongue gently on the top of your mouth behind your upper front teeth. Allow your teeth to come apart while relaxing your jaw muscles.

2. Goldfish exercises (partial opening)

Place your tongue on the roof of your mouth and one finger in front of your ear where your TMJ is located. Put your middle or pointer finger on your chin. Drop your lower jaw halfway and then close. There should be mild resistance but not pain. A variation of this exercise is to place one finger on each TMJ as you drop your lower jaw halfway and closed again. Do this exercise six times in one set. You should do one set six times daily.

3. Goldfish exercises (full opening)

Keeping your tongue on the roof of your mouth, place one finger on your TMJ and another finger on your chin. Drop your lower jaw completely and back. For a variation of this exercise, place one finger on each TMJ as you completely drop your lower jaw and back. Do this exercise six times to complete one set. You should complete one set six times daily.

 

4. Chin tucks

With your shoulders back and chest up, pull your chin straight back, creating a “double chin.” Hold for three seconds and repeat 10 times.

5. Resisted opening of the mouth

Place your thumb under your chin. Open your mouth slowly, pushing gently against your chin for resistance. Hold for three to six seconds, and then close your mouth slowly.

6. Resisted closing of the mouth

Squeeze your chin with your index and thumb with one hand. Close your mouth as you place gently pressure on your chin. This will help strengthen your muscles that help you chew.

7. Tongue up

With your tongue touching the roof of your mouth, slowly open and close your mouth.

8. Side-to-side jaw movement

Put a ¼ inch object, such as stacked tongue depressors, between your front teeth, and slowly move your jaw from side to side. As the exercise becomes easier, increase the thickness of the object between your teeth by stacking them one on top of each other.

9. Forward jaw movement

Put a ¼ inch object between your front teeth. Move your bottom jaw forward so your bottom teeth are in front of your top teeth. As the exercise becomes easier, increase the thickness of the object between your teeth.