TMJ Pain Relief Exercises

Living with TMJ discomfort can leave you tense, tired, and in pain. Alongside professional treatments (Botox, splints, appliances), daily exercises help strengthen and relax the muscles around your jaw—interrupting the pain–tension cycle and improving long-term function.

1. Chin Tucks (Neck Alignment)

• Why: Corrects forward-head posture that tightens jaw and neck muscles.
  
• How:
  
  1. Sit or stand tall.
     
  2. Gently tuck your chin toward your chest (no downward head flex).
     
  3. Hold 5 seconds, release.
     
  4. Repeat 10×, twice daily.
     

2. Resisted Mouth Opening

• Why: Builds strength in the masseter and lateral pterygoid muscles.
  
• How:
  
  1. Place your thumb under your chin.
     
  2. Slowly open your mouth against light resistance.
     
  3. Hold 5 seconds, close.
     
  4. Repeat 8–10×, once daily.
     

3. Side-to-Side Jaw Glide

• Why: Enhances lateral mobility and reduces joint stiffness.
  
• How:
  
  1. Open mouth slightly (1–2 cm).
     
  2. Glide jaw to the right, hold 5 seconds.
     
  3. Glide to the left, hold 5 seconds.
     
  4. Repeat 10× each side, daily.
     

4. Masseter Myofascial Release

• Why: Releases trigger points in the chewing muscles.
  
• How:
  
  1. Using fingertips, press gently along the jawline from ear to chin.
     
  2. Roll or hold on tender spots for 15–30 seconds.
     
  3. Move slowly over the entire muscle, 1–2 minutes per side, 3× per week.
     

5. Tongue-Up Resting Posture

• Why: Promotes a neutral jaw position.
  
• How:
  
  1. Rest the tip of your tongue on the roof of your mouth (just behind front teeth).
     
  2. Keep teeth slightly apart, lips closed.
     
  3. Hold throughout the day to reduce clenching reflex.
     

Conclusion & Next Steps

Incorporate these five exercises into your daily routine to reduce TMJ pain, improve mobility, and support professional treatments—whether you’re using Botox, splints, or oral appliances. Download our “At-Home Jaw Exercise Chart” PDF for step-by-step illustrations.