Temporomandibular Joint (TMJ) disorder can cause jaw stiffness, pain, headaches, and limited movement, making everyday activities like eating and speaking uncomfortable. Physical therapists recommend specific jaw exercises to relieve tension, improve mobility, and reduce TMJ pain naturally.
In this guide, I’ll share the best physical therapist-approved TMJ exercises—and how to do them correctly for long-term relief.
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1. 🏋️ Why TMJ Exercises Help
Many TMJ issues stem from muscle tension, misalignment, or joint dysfunction. The right exercises can:
✅ Increase jaw mobility – Improve movement and flexibility.
✅ Reduce muscle tension – Relieve stiffness in the jaw and neck.
✅ Strengthen jaw muscles – Support healthy joint function.
✅ Improve posture – Prevent unnecessary strain on the TMJ joint.
📌 Tip: Always perform exercises slowly and gently to prevent further irritation.
2. 🔥 Best TMJ Exercises Recommended by Physical Therapists
✅ 1. Jaw Relaxation Exercise
This helps release tension in the jaw muscles and promotes a neutral resting position.
📝 How to do it:
- Place the tip of your tongue against the roof of your mouth.
- Keep your teeth slightly apart without clenching.
- Take deep breaths and relax your jaw muscles.
- Hold this position for 30-60 seconds.
📌 Why it works: Trains your jaw to stay relaxed and prevents clenching.
✅ 2. Controlled Mouth Opening
Improves jaw mobility and strengthens TMJ muscles.
📝 How to do it:
- Place one finger on your chin and the other on your TMJ joint.
- Slowly open your mouth as wide as comfortable.
- Hold for 5 seconds, then close slowly.
- Repeat 5-10 times.
📌 Why it works: Helps stretch tight jaw muscles and improves range of motion.
✅ 3. Chin Tucks for TMJ & Posture Correction
Poor posture can put extra strain on the TMJ—chin tucks help realign your head and jaw.
📝 How to do it:
- Sit upright and pull your chin backward (like making a double chin).
- Hold for 5 seconds, then relax.
- Repeat 10 times.
📌 Why it works: Reduces jaw tension and relieves neck strain.
✅ 4. Side-to-Side Jaw Movement
This exercise improves jaw flexibility and muscle coordination.
📝 How to do it:
- Place an object (like a pencil) between your teeth.
- Gently move your jaw side to side.
- Repeat 10 times on each side.
📌 Why it works: Strengthens jaw muscles and improves mobility.
✅ 5. Resisted Jaw Opening & Closing
Strengthens jaw muscles and improves control.
📝 How to do it:
- Place your thumb under your chin.
- Slowly open your mouth while resisting with your thumb.
- Hold for 5 seconds, then close your mouth slowly.
- Repeat 5-10 times.
📌 Why it works: Builds muscle strength and stability in the TMJ.
3. 🚫 Common Mistakes When Doing TMJ Exercises
To get the best results, avoid these common mistakes:
❌ Overdoing exercises – More isn’t always better! Start slow.
❌ Skipping relaxation techniques – Always relax your jaw after exercises.
❌ Ignoring posture – Maintain a neutral head position while exercising.
❌ Forcing through pain – Stop if you feel sharp discomfort.
📌 Tip: Perform TMJ exercises 2-3 times daily for best results.
4. 💡 Success Story: How Emma Healed Her TMJ Naturally
Emma, a 38-year-old teacher, suffered from chronic TMJ pain and headaches. After trying mouthguards and medication with little success, she started doing daily TMJ exercises and posture correction.
Within two months, her jaw pain reduced by 80%, and she could eat and talk without discomfort. Now, she maintains a simple TMJ exercise routine to keep her jaw pain-free.
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Final Thoughts: Use These TMJ Exercises for Lasting Relief
Physical therapist-approved TMJ exercises can help relieve jaw pain, improve mobility, and prevent future discomfort.
By practicing gentle, consistent exercises, you can strengthen your jaw, relax tight muscles, and regain pain-free movement.
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📌 Also, explore our Complete Guide to TMJ Natural Relief for additional solutions: Comprehensive Guide