The human chop can exert 1/37th of a crocodile’s bite force per square inch. Yet, using this impressive chewing force excessively could wear off the oral machinery, resulting in jaw pain.

Jaw pain, among all other underlying conditions, typically stems from a damaged temporomandibular joint (TMJ). 

Often used in complex motions, this joint is crucial to performing bodily functions, such as eating, swallowing, speaking, breathing, and even expressing facial gestures.

TMJ acts as a sliding hinge, connecting the lower jaw bone (mandible) to the skull in front of your ear. The weakening of this hinge may result from existing medical conditions, dental procedures, injuries, and uncontrolled teeth clenching.

Debilitated TMJ can be troubling as it can impede your jaw mobilities. Aside from jaw pain, TMJ dysfunction causes a range of uncomfortable symptoms, including:

  • Chronic headaches (commonly when waking up)
  • Popping jaw sounds
  • Difficulty chewing
  • Locked Jaw (in opened or closed positions)
  • A swollen face
  • Neck and shoulder pain
  • Ringing in the ears (tinnitus)

Prevalent globally, about 60-70% of the general population harbour one or more of the TMJ disorder conditions. Mild to severe TMJ disorder symptoms vary from person to person.

Regardless of the extent of TMJ pain, specific exercises are intended to ease the discomfort it causes. There’s no one-exercise-fits-all for this, but spacing the execution of each is crucial to gradually restore your jaw’s wide motion range.

10 TMJ Exercises You Can Do Now

You can try these exercises at home or anywhere to ease TMJ pain, none of which are painful. As a safety consideration, you can readjust accordingly or halt these movements if discomfort persists. 

1. Goldfish Exercise (Partial & Full Opening) 

Like a goldfish’s underwater mouth movements, follow the steps to help your jawline align while chewing.

  • Step 1: Place the tongue on your mouth’s roof while placing the index finger on the right TMJ (front of the ear).
  • Step 2: Press your other index finger on the chin, then open your mouth partially or fully while maintaining your tongue’s placement.
  • Step 3: Perform this six times, then repeat the process on your left TMJ.

2. Relaxed Jaw Exercise

As the name suggests, this maneuver reduces tension and tightness in the TMJ areas. 

  • Step 1: Let your tongue gently touch the mouth’s roof (behind the top front teeth).
  • Step 2: Open your mouth to the widest comfortable position without moving your tongue for five seconds. Close your jaw and repeat this motion six times.
  • Step 3: Repeat this exercise ten times daily.

3. Cervical Retraction Chin Tuck

Cervical retraction is essential to strengthen cervical muscles while maintaining proper head-neck position.

  • Step 1: Sit or stand straight with your shoulders relaxed.
  • Step 2: Pull your chin back (create a double chin), keeping a straight head.
  • Step 3: Hold this position for about five seconds, and repeat 5-10 times. 

4. Upper Cervical Distraction

This maneuver decreases jaw tension by tilting your head while exerting ample pressure on the back of the head. To execute this, follow these steps:

  • Step 1: Position both hands at the back of your head.
  • Step 2: Gently lift your head with both hands while lowering your chin to chest level.
  • Step 3: Maintain this position for six seconds, relax, and repeat the process five times.  

5. Side-to-Side Jaw Exercise

Best done sitting with an upright posture, this simple task stretches the TMJ-supporting muscles to improve joint mobility. To perform this exercise:

  • Step 1: Place a one-fourth-inch object, like a stacked tongue depressor or craft stick, and bite it softly.
  • Step 2: Slowly move your jaw from side to side, keeping your teeth clenched.
  • Step 3. Repeat these movements ten times daily.

6. Forward Jaw Movement

Stretching out the muscles supporting the jaw is also crucial for reducing tension and discomfort around the TMJ. Do this by standing or sitting comfortably.

  • Step 1: Relax your jaw with the head facing forward
  • Step 2: Slightly open your mouth and shift your lower teeth forward.
  • Step 3: Maintain this for about 10 seconds, then slowly return to a relaxed position. Repeat the process 5-10 times.

7. Mandibular Stabilisation Exercise

This exercise can perfectly align your jawbone, improving your joints’ range of motion over time. 

  • Step 1: Maintain your jaw in a relaxed, neutral position.
  • Step 2: Use your thumb to press the chin while opening the mouth gently.
  • Step 3: Repeat this motion five times on both your jaw’s left and right sides.

8. Neutral Posture Position

This exercise lets you naturally adapt a neutral-positioned jaw whilst easing any tension around the shoulder, neck, and jaw. 

  • Step 1: Maintain a relaxed jaw with your teeth apart and mouth slightly open.
  • Step 2: Inhale and exhale softly through your nose.
  • Step 3: Continue performing this until your jaw relaxes.

9. Jaw Opening Self Mobilisation

Some people find actively mobilising their jaws beneficial. Such motion allows the jaw’s small discs and temporal bone to glide smoothly, minimising joint pain and clicking sensation. 

Perform TMJ self-mobilisation by executing these:

  • Step 1: Gently rest your left fingers on your right jaw.
  • Step 2: Pull your jaw downward for about six seconds with enough pressure.
  • Step 3: Repeat the same process on the left cheek.

10. Self-stretch Opening 

Manually pressing the jaw proves to be beneficial to increase the joints’ range of motion.

  • Step 1: With the tongue on the hard palate, latch your index fingers behind your lower teeth.
  • Step 2: Widely pull the jaw comfortably, holding it for about six seconds.
  • Step 3: Return to a relaxed position and repeat five more times.

Aside from these painless, trouble-free exercises, many simple approaches can ease TMJ pain, including neck-muscle stretching, postural straightening, and straight-up sitting.

Our TMJ Treatments

Persisting TMJ pain can be challenging to manage, significantly impacting your daily life. Aside from pursuing inexpensive, pain-free TMJ exercises, there are diverse treatment methods tailored to the varying extent of TMJ ailment.

Non-invasive Treatment

  • Lifestyle Changes: Simple adjustments to relieve TMJ pain, such as entirely consuming soft food, maintaining good posture, and reducing stress levels.
  • Pain Medication: Manage TMJ pain and inflammation with over-the-counter pain relievers. In severe cases, your doctor may prescribe stronger medications like muscle relaxants.
  • Physical Therapy: Physical therapists provide extensive individualised stretching and strengthening exercise programs that reduce TMJ capsular stiffness. 
  • Orthodontic Treatment: Orthodontists provide treatment options for misaligned teeth by crafting personalised splints, mouth guards, and braces that reduce TMJ strain.
  • Alternative Therapies: Acupuncture, massage therapy, and electronic devices can reduce jaw muscle tension.
  • Counselling: Seeing a therapist or counsellor provides thorough stress management, which is beneficial if TMJ pain stems from stress or anxiety.

Invasive Treatment

  • Injections: Corticosteroids reduce inflammation, while botox injections temporarily relax jaw muscles, which can relieve TMJ pain and improve joint mobility.
  • Arthrocentesis: Clinical procedures include flushing the TMJ to remove fluid or debris, which may cause joint trauma, infection, or effusion.
  • Surgery: Typically, a last resort should other treatment options fail; surgical procedures vary depending on the extent of TMJ dysfunction.

Still feeling jaw pain? We can help.

TMJ pain arises from complex conditions within biological systems, requiring robust treatment plans and patient care from medical and other health-allied professionals. 

As debilitating as it is, effectively reducing TMJ pain may require ongoing treatment from an experienced chiropractor. At MVMT Sports Chiropractic, we provide a personalised, hands-on approach to ease joint pain and restore TMJ function. Visit our clinic today to receive a comprehensive exercise program tailored to your TMJ needs.

TMJ FAQs

What causes TMJ dysfunction?

Various genetic, hormonal, and environmental causes of TMJ dysfunction exist, including infections and injuries in the jaw area, dental procedures, joint diseases, and the side effects of other medications.

Is TMJ pain serious?

Most TMJ cases are temporary and manageable with self-care and non-surgical treatments. Surgical procedures may benefit individuals experiencing persistent jaw pain.

When should I see my doctor?

Although TMJ dysfunction isn’t life-threatening, seeking professional help is crucial to prevent severe symptoms. It’s necessary to see your doctor if TMJ symptoms continue for more than six weeks.

How is TMJ dysfunction diagnosed?

TMJ dysfunction can be diagnosed through an X-ray, CT, or MRI scan after a comprehensive medical assessment, under your physician’s advice.

Who can treat TMJ pain?

Until decades ago, TMJ treatment was limited to dentition. Today, it is a complex condition that requires medical and other allied health professionals. 

At MVMT Sports Chiropractic, we comprehensively assess TMJ pain to strategise personalised exercise programs beyond traditional chiropractic techniques.

Can TMJ dysfunction be prevented?

There are no preventive measures for TMJ dysfunction due to it being a complex condition. However, precautionary steps are in place to prevent intense jaw pressure, such as avoiding tough food and excessive gum chewing.

How should you sleep if you have TMJ problems?

Properly aligning your head and neck prevents the worsening of TMJ conditions. Before going to bed, a routine of relaxation exercises also helps to relax the jaw and neck.

How do I stop clenching my jaw?

Reducing jaw stress and tension through exercise, massage, and avoiding hard food may help stop jaw clenching. 

Does TMJ pain go away?

Except for severe TMJ pain requiring professional evaluation, TMJ conditions improve with lifestyle adjustments, physical exercises, and other nonsurgical treatments.

Do mouthguards really help TMJ?

Prescribed custom-made mouthguards help manage TMJ symptoms, particularly at night. These tools prevent excessive teeth grinding and reduce muscle jaw tension.