TMJ Relief Exercises
- Judy Slater
- Jun 7
- 2 min read
Many people with TMD, Temporomandibular Disorders (TMJ pain), carry their head too far forward, often from phone and computer use. This can pull the jaw out of alignment, tighten neck muscles and overwork jaw muscles. These simple exercises help restore alignment, reduce tension and improve jaw function. Begin slowly and build up to the recommended number of repetitions. A warm compress for 5–10 minutes can help with sore muscles.
1. Chin Tucks
Pull your chin straight back (like making a double chin) while keeping your eyes level with the horizon. Repeat 10 times. Tip: Keep teeth slightly apart, tongue on the roof of your mouth, and shoulders relaxed.
Why it helps: Improves head alignment and reduces strain on the jaw.
2. Lips Together, Teeth Apart
Place lips together but keep teeth slightly apart and tongue resting on the roof of your mouth. Hold for 30–60 seconds. Repeat several times per day.
Why it helps: Creates a habit of reduced clenching and relaxed jaw muscles.
3. Tongue-Up Controlled Opening
Place your tongue on the roof of your mouth just behind your front teeth. Slowly open your mouth while keeping the tongue in place. Stop before pain or clicking, then close slowly. Repeat 10 times.
Why it helps: Trains the jaw to open smoothly without shifting.
Quick Daily Routine-
For acute symptoms start with less & build up.
1. Chin tucks – 10 reps
2. Tongue-up opening – 10 reps
3. Lips together, teeth apart – hold 30 seconds
Perform 2–3 times daily.
After a few days with no aggravation from the exercises, you can step it up. Click here for a video with ten exercises recommended by physical therapists.
Looking for help with TMJ issues?
TMJ Muscular Therapy can help reduce jaw tension, headaches, facial pain, and muscle-related TMJ symptoms by addressing tension in the jaw, face, head, neck, and upper back muscles that contribute to TMJ pain. Treatment also improves head and neck posture, helping to reduce strain on the Jaw joint.
Click our logo below to learn more or to schedule with a TMJ Muscular Therapist
or visit www.EdmondMedicalMassage.com
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