The Best Exercises To Relieve TMJ pain

The Best Exercises To Relieve TMJ pain

The Best Exercises To Relieve TMJ pain

A 2010 study established that performing TMJ exercises enhances mouth opening range compared to using a mouth guard in individuals with TMJ disorder. While it is unclear how exactly TMJ exercises will help relieve pain, they are thought to help stretch the jaw, strengthen jaw muscles, increase jaw mobility, relax the jaw, reduce jaw clicking, and enhance jaw healing. If you are suffering from TMJ disorder, try these exercises to help release the pain you are experiencing.

  • Relaxed jaw exercises

Place your tongue under your upper front teeth and softly rest it there as you perform this exercise. Relax your jaw muscles and let your teeth separate.

  • Goldfish exercise – full opening

Put one finger on your TMJ and the other on your chin while keeping your tongue on the surface of your mouth’s roof. Back off your lower jaw entirely. Put one finger on every TMJ as you totally lower your lower jaw and back for a variation of this exercise. To finish one set, repeat this exercise six times. You should exercise one set each day, six times.

  • Goldfish exercise – partial opening

Put one finger in front of the ear, where your TMJ is located, and place your tongue on the top of your mouth. Put your chin on the tip of your pointer or middle finger. Half-open your lower jaw, then seal it. There shouldn’t be any pain, just a little resistance. This practice can be changed by putting one finger on each TMJ while opening and closing your lower jaw. In one set, perform this exercise six times. One set should be performed six times each day.

  • Chin tucks

Pull the chin straight back to form a “double chin” while keeping your shoulders back and your chest high. Hold the position for three seconds, then ten times.

  • Resisted mouth opening

Underneath your chin, place your thumb. Slowly open your mouth while softly squeezing your chin to provide resistance. After three to six seconds of holding, softly close your mouth.

  • Jaw movement from side to side

Place an object measuring 14 inches, for example, a stacked tongue depressor, between your front teeth and gradually move the jaw from one side to the other. Use a thicker object as the exercise gets easier by stacking them on top of one another.

  • Resisted mouth closing

Put one hand’s index finger and thumb together and squeeze your chin. As you lightly touch your chin, close your mouth. This will support the development of the chewing muscles.

  • Tongue up

Slowly open and close your mouth while keeping your tongue in contact with the roof of your mouth.

  • Moving the jaw forward

A 1/4-inch object should fit between the front teeth. Put your bottom teeth in front of the top teeth by moving your bottom jaw forward. Increase the object’s thickness between your teeth as the practice gets easier.


TMJ problems may get better on their own. In the event that your symptoms don’t go away, TMJ exercises might help. If your discomfort persists after performing TMJ exercises, schedule a visit with your doctor.

Call Time To Smile at (310) 401-1614 right immediately to schedule an appointment with Dr. Sid Solomon to discuss your symptoms and decide the best course of action if you need to visit a doctor for your TMJ issue. All of our TMJ surgeries and treatments have received approval from the American Dental Association. Neuromuscular dentistry and gnathological neuromuscular dentistry utilize surface electromyography (SEMG), computer mandibular scanning (CMS), and sonography through a K7 device to identify the patient’s optimal bite.