If you’re experiencing jaw pain, clicking, or difficulty chewing, you might be dealing with Temporomandibular Joint (TMJ) dysfunction (TMD). This condition can cause persistent discomfort, tension headaches, and restricted jaw movement. The good news? Simple, physiotherapist-approved TMJ exercises for pain relief can help relax tight muscles, improve mobility, and restore normal function without medication or invasive treatments.

 

Unlike short-term solutions, targeted jaw exercises strengthen and stabilise the TMJ, reducing pain and preventing future flare-ups. Whether your TMJ issues stem from stress, teeth grinding, or misalignment, incorporating these exercises into your routine can provide lasting relief. In this guide, we’ll walk you through six expert-recommended TMJ exercises, explaining how they work and how to perform them safely. Start your recovery today and take control of your TMJ symptoms.

 

TMJ Exercises for Pain Relief – A Physiotherapist’s Guide

 

Understanding TMJ Pain and How Exercises Can Help

 

TMJ dysfunction (TMD) can be frustrating and painful, affecting simple actions like chewing, speaking, or even yawning. Many people experience jaw pain, stiffness, clicking sounds, or headaches, often without realising that their temporomandibular joint (TMJ) is the root cause.

 

While various treatment options are available, targeted TMJ exercises are one of the most effective non-invasive ways to relieve pain and restore jaw movement. When performed correctly, these exercises can:

 

– Reduce tension in the jaw muscles
– Improve jaw mobility
– Ease headaches linked to TMJ dysfunction
– Prevent further strain on the joint

 

If you’re experiencing persistent jaw pain or difficulty moving your jaw, incorporating these simple, physiotherapist-approved TMJ exercises into your routine could make a significant difference.

 

How Do TMJ Exercises Help?

 

TMJ exercises work by:

 

✅ Strengthening the muscles that support the jaw
✅ Improving coordination and reducing strain on the TMJ
✅ Relieving muscle tension and tightness
✅ Enhancing jaw stability to prevent further discomfort

 

Unlike medications or mouthguards that only manage symptoms, these exercises improve jaw function. They are particularly beneficial if your TMJ issues stem from jaw clenching, teeth grinding, or muscle imbalances.

 

If TMJ dysfunction is affecting your quality of life, exercise can be a first-line treatment to ease symptoms before considering more advanced therapies like acupuncture for TMJ.

 

Physiotherapist-Approved TMJ Exercises for Pain Relief

 

Below are six exercises designed to relieve tension, improve mobility, and strengthen the jaw muscles. These exercises should be performed twice daily for best results.

 

1. Resist Mouth-Closing

Purpose: Strengthens jaw muscles and improves control over movement.

 

How to do it:

– Place your thumbs under your chin and index fingers between your mouth’s ridge and the bottom of your chin.

– Apply gentle downward pressure with your fingers as you slowly close your mouth.

– Hold for three to six seconds, then release.

– Repeat five times.

 

2. Resist Mouth-Opening

 

Purpose: Helps prevent excessive jaw movement and stabilises the TMJ.

 

How to do it:

 

– Place two fingers under your chin.

– Slowly open your mouth while applying gentle upward pressure with your fingers.

– Hold this position for three to six seconds, then close your mouth slowly.

– Repeat five times.

 

3. Tongue Lifts

 

Purpose: Encourages proper jaw alignment and reduces strain.

 

How to do it:

 

– Keep your tongue touching the roof of your mouth.

– Slowly open and close your mouth, maintaining tongue contact.

– Repeat ten times.

 

4. Oxford University Hospitals Exercise

 

Purpose: Improves jaw control and reduces tension.

 

How to do it:

 

– Gently close your mouth without clenching your teeth.

– Place the tip of your tongue behind your upper front teeth.

– Slide your tongue backwards towards your soft palate until it can’t go further.

– Keep your teeth together and slowly open your mouth until your tongue pulls away.

– Hold for five seconds, then close your mouth and relax.

– Repeat for five minutes twice a day.

 

5. Jaw Slide Side-To-Side

 

Purpose: Enhances jaw flexibility and reduces stiffness.

 

How to do it:

 

– Bite down gently on a thin object (e.g., popsicle sticks, a pencil).

– Move your jaw slowly from side to side.

– As the exercise becomes easier, increase the thickness of the object.

– Repeat ten times.

 

6. Jaw Forward Movement

 

Purpose: Strengthens jaw muscles and improves forward movement.

 

How to do it:

 

– Hold a thin object gently between your front teeth.

– Move your lower jaw forward so that your bottom teeth sit in front of your top teeth.

– Hold for five seconds, then return to the starting position.

– Repeat ten times.

 

These exercises should never be painful. If you experience discomfort, reduce the intensity or seek guidance from a physiotherapist.

 

When Will You See the Results?

 

TMJ exercises require consistency. While some people experience relief within a few days, others may need a few weeks to notice significant improvement.

 

For best results:

 

✔️ Perform the exercises twice daily.
✔️ Avoid excessive chewing (gum, hard foods) that strain the jaw.
✔️ Combine exercises with stress management techniques to prevent clenching.
✔️ Seek professional advice if symptoms persist.

 

If exercises alone aren’t providing relief, alternative therapies like acupuncture may help accelerate recovery​

 

What Else Can Help TMJ Dysfunction?

 

1. Acupuncture for TMJ

 

Acupuncture is an effective treatment for TMJ dysfunction, helping to relax muscles, reduce inflammation, and improve jaw mobility. This technique targets key jaw, face, and ears acupuncture points to relieve tension and enhance natural movement.

 

Read more about how acupuncture can help TMJ in our acupuncture guide.

 

2. Manual Therapy & Physiotherapy

 

Hands-on massage therapy, osteopathy, and chiropractic care can help release muscle tension and improve jaw alignment.

 

3. Stress Management & Relaxation Techniques

 

Since stress and anxiety contribute to jaw clenching, relaxation techniques like breathing exercises, meditation, and mindfulness can reduce tension and prevent further aggravation of the TMJ.

 

4. Cold or Warm Compresses

 

Applying heat or cold packs can provide immediate relief by reducing inflammation and soothing tight muscles.

 

Take the Next Step Toward TMJ Pain Relief

 

If you’re struggling with persistent jaw pain, clicking, or tension headaches, TMJ exercises can be an effective first step toward recovery. These simple movements can restore jaw function, reduce discomfort, and prevent long-term complications.

 

Book a free online physiotherapy session today to receive expert advice on your symptoms and a personalised treatment plan for TMJ relief. Use promo code ONLINEPHYSIO50.

 

TMJ dysfunction can be painful and limiting, but consistent exercise and proper care can help you regain control over your jaw movement. By incorporating targeted TMJ exercises and exploring additional treatments like acupuncture, you can relieve pain naturally and prevent future discomfort.