• Blogs

1 Aug, 2019

What Temporomandibular Joint (TMJ) Exercises Relieve Pain?

Many people are not aware of the temporomandibular joint (TMJ), but it is one of the most unique joints in the body, allowing for the forward, backward and side-to-side movement of your jaw.


The symptoms of TMJ Jaw Pain involves jaw clicking, earache, stiff or sore jaw muscles, headaches, migraines. There are few exercises that can help ease the irritation.

Relaxed Jaw Exercises

Clasp the jaw as tight as you can, then make your jaw fall open. Keep the hand under your chin and press gently as you open your jaw, then let the jaw relax. Then, move your jaw to the right and left and relax.

Goldfish exercise (partial opening)

Try and touch the tongue to the roof of the mouth. Open and close your jaw for few times.

Goldfish exercise (complete opening)

Touch the tongue to the roof the mouth. Open your jaw wide open as much as you can.

Chin Tucks

Move your tongue back to touch your soft palate and slowly open your mouth until you feel your tongue being pulled away. Stay in this position for five seconds. Relax and repeat.

Resisting opening of the mouth

Put your finger or thumb under your tongue. Open your mouth gradually, pushing gently against the chin for resistance. Wait for three seconds and then close your mouth slowly.

The resisting closing of your mouth

Hold your chin and try to close and open the mouth with resistance. Repeat it for 3 to 6 seconds.

Tongue UP

Touch your tongue to the roof of your mouth while you gradually open and close.

Forward Jaw Movement

Place something between your front teeth. Move your bottom in front until your bottom teeth move in front of your front teeth. Hold for 20 seconds.

Side to Side Jaw Movement

Put about ¼ inch size object, between your front teeth and slowly move your jaw from side to side.

Other Ways to Manage Your TMJ Pain

  • Wrap ice with a towel and put on the jaw for sometime
  • Use Mouth guards.
  • Pain relievers like ibuprofen.
  • Pressure point and acupuncture treatment

TMJ disorder is a common condition which leads to pain in the movements of the jaw, which can be controlled through exercise. Sometimes, it can be serious, in such condition one must make an appointment with the doctor.