Temporomandibular Joint Pain Relief: 11 Simple Exercises to Do at Home

TMJ pain not only causes pain when chewing or talking but also directly affects sleep, eating ability, and quality of life. According to studies, about 5–12% of the population experience symptoms related to temporomandibular joint disorder (TMD), with women being at higher risk than men. Many people suffer from prolonged pain, jaw stiffness, and clicking sounds when opening their mouths but do not know how to properly improve their condition.

If you are looking for solutions for TMJ pain, TMJ inflammation, or want to apply safe TMJ exercises at home, this article will help you understand the causes, benefits of the exercises, and how to perform them correctly to reduce pain and increase jaw joint flexibility. Tiptory also shares supportive methods such as stress control, dietary adjustments, and home care, helping you effectively manage symptoms and maintain daily activities more easily.

Easy-to-perform jaw exercises for pain relief

Strengthen jaw muscles by opening and closing your mouth

• Gently place two fingers just below your chin to create moderate resistance.

• Slowly open and then close your mouth while maintaining gentle resistance from your fingers.

• Perform the movement slowly, without using too much force, and stop immediately if pain increases.

• This exercise helps strengthen the chewing muscles, supports temporomandibular joint stability, thereby contributing to reducing TMJ pain and improving jaw movement.

Keep your jaw relaxed at rest

• When not eating, talking, or swallowing, keep your teeth slightly apart, with your lips gently closed.

• Place the tip of your tongue gently on the roof of your mouth behind your upper front teeth to help your jaw muscles relax naturally.

• Avoid grinding or clenching your teeth while working, studying, or under stress.

• Maintaining this posture regularly can reduce pressure on the temporomandibular joint inflammation, limit muscle fatigue, and alleviate jaw pain.

Improve jaw joint flexibility with chopsticks

• Place a clean chopstick or a medical wooden stick between your teeth.

• Gently move your lower jaw forward, backward, left, and right.

• Perform slowly, within a pain-free range, and repeat about 5–10 times for each direction.

• This is a TMJ exercise that helps increase range of motion, improve joint flexibility, and aid in reducing jaw stiffness or clicking sounds when moving.

Part 1: Jaw muscle strengthening exercises at home

Exercise 1: Proper resisted mouth opening exercise

Perform the resisted mouth opening exercise to strengthen jaw muscles

• Place 2 fingers just below your chin and create a slight upward resistance.

• Slowly open your mouth while maintaining moderate resistance from your fingers. Use only gentle force for jaw muscles to work, do not try to open your mouth too wide.

• Then slowly close your mouth and repeat the movement.

• Perform about 6 repetitions per set and do 6 sets daily or as directed by a doctor, dentist, or physical therapist.

• This is a TMJ exercise that helps strengthen the chewing muscles, improve joint stability, and support the reduction of TMJ pain caused by temporomandibular joint disorder (TMD).

Exercise only within a pain-free range

• During the exercise, you should only feel your jaw muscles working gently, without significant pain or discomfort.

• If the movement increases TMJ pain, stop exercising immediately and rest before trying again at a different time.

• Do not try to endure pain to complete the exercise, as this can irritate muscles and joints more, especially in people with TMJ inflammation or in an acute pain phase.

• If the pain is severe, prolonged, or accompanied by difficulty opening the mouth, jaw locking, or swelling in the joint area, consult a doctor or dentist for assessment and to develop a suitable TMJ exercise program for your condition.

Exercise 2: Safe resisted mouth closing exercise

Perform the resisted mouth closing exercise to strengthen jaw muscles

• Open your mouth moderately, then place 2 fingers just below your lower lip or on the front of your chin.

• Use your fingers to create gentle downward resistance while slowly closing your mouth.

• Keep the movement slow and controlled, do not use too much force or clench your jaw.

• Perform about 6 repetitions per set and do 6 sets daily or as directed by a doctor, dentist, or physical therapist.

• This is a TMJ exercise that helps strengthen the jaw-closing muscles, improve movement control, and support the reduction of TMJ pain caused by temporomandibular joint disorder (TMD).

Maintain moderate resistance to protect the joint

• Create just enough resistance for the jaw muscles to work; do not force the jaw to close quickly or too forcefully.

• Breathe evenly and keep your head and neck in a straight position to avoid unnecessary pressure on the jaw area.

• If increased pain, jaw stiffness, or significant discomfort occurs, reduce the resistance or stop the exercise temporarily.

• Individuals with TMJ inflammation, acute pain, or limited joint movement should consult a doctor before performing TMJ exercises to ensure safety and achieve the best results.

Exercise 3: Chin tuck exercise to relieve jaw joint pressure

Perform the chin tuck exercise correctly

• Stand or sit with a straight back, relaxed shoulders, and eyes looking forward.

• Slowly pull your chin straight back, as if creating a double chin, but without tilting your head down.

• Hold this position for about 3 seconds, then return to the starting position.

• Repeat the movement about 10 times daily or as directed by a physical therapist.

• This is a simple but effective TMJ exercise that helps improve head and neck posture and supports the reduction of TMJ pain.

Strengthening muscles that support the temporomandibular joint

• The chin tuck movement helps activate and strengthen the muscles in the neck and around the temporomandibular joint, thereby reducing direct pressure on the joint.

• When performed regularly, the exercise can improve jaw movement control, reduce muscle tension, and assist individuals with TMJ inflammation or temporomandibular joint disorder (TMD).

• To achieve better results, combine the exercise with maintaining correct sitting and standing posture and avoiding the habit of pushing your head forward for extended periods.

Notes during exercise

• Perform the movement slowly, do not jerk your chin or tilt your head back.

• If increased pain, dizziness, or prolonged discomfort in the neck and jaw area occurs, stop exercising and consult a doctor or physical therapist.

• Consistently performing TMJ exercises daily will help improve joint function, reduce muscle tension, and support long-term control of TMJ pain symptoms.

Part 2: How to relax jaw muscles for quick pain relief

Exercise 1: Relaxing the jaw to relieve joint pressure

Keep teeth slightly apart at rest

• When not eating, talking, or swallowing, keep your teeth slightly separated instead of clenching them together.

• Gently close your lips and allow the jaw muscles to relax naturally.

• This habit helps reduce pressure on the temporomandibular joint, aids in improving TMJ pain, and limits prolonged muscle tension.

Use your tongue to limit grinding and clenching

• Gently place the tip of your tongue between your teeth or touch the roof of your mouth just behind your upper front teeth when you notice yourself tending to clench your teeth.

• This is a simple way to prevent your teeth from making too much contact, thereby reducing the habit of daytime teeth grinding or clenching.

• Effectively managing this habit can reduce joint pressure and help improve symptoms of TMJ inflammation as well as temporomandibular joint disorder (TMD).

Relax jaw muscles before going to sleep

• Before bedtime, take a few minutes to breathe slowly and relax the muscles in your face, jaw, and neck.

• Avoid clenching your teeth as you fall asleep, as this can increase joint pressure throughout the night.

• Combining relaxation habits with TMJ exercises can help reduce pain and improve jaw movement over time.

Consult a dentist if you frequently grind your teeth

• If you frequently grind your teeth during sleep or wake up with jaw pain and fatigue, see a dentist for an evaluation.

• In many cases, the dentist may recommend using a mouth guard to protect your teeth, reduce pressure on the temporomandibular joint, and help control TMJ pain more effectively.

Exercise 2: Relaxed mouth opening and closing

Perform the mouth opening and closing movement correctly

• Gently place the tip of your tongue on the roof of your mouth, just behind your upper front teeth.

• Slowly open your mouth while keeping your tongue in position, then gently close your mouth.

• Let your jaw move naturally, do not try to open too wide or use strong force.

• Repeat the movement about 6 times per set and perform 6 sets daily or as directed by a doctor, dentist, or physical therapist.

• This is a TMJ exercise that helps improve joint mobility, aids in reducing TMJ pain, and increases coordination between the chewing muscles.

Relax jaw muscles to reduce stiffness

• When opening your mouth, allow the muscles in your jaw and face to relax completely instead of tensing or clenching.

• There's no need to hold your mouth open for too long; just perform the movement slowly and continuously.

• Relaxing the jaw muscles helps reduce pressure on the temporomandibular joint, limits muscle spasms, and improves pain sensation, especially in people with TMJ inflammation or temporomandibular joint disorder (TMD).

Combine with strengthening exercises for better results

• Relaxation exercises should be performed before or after jaw muscle strengthening exercises to help the muscles and joints adapt better.

• Consistent practice can improve range of motion, reduce clicking sounds when opening the mouth, and help control TMJ pain in daily activities.

• If the exercise increases pain or causes jaw locking, stop exercising and consult a doctor or dentist for guidance on a suitable TMJ exercise program for your condition.

Exercise 3: Goldfish exercise for jaw joint relaxation

Perform the Goldfish exercise to relieve jaw joint tension

• Place 2 fingers on the temporomandibular joint area just in front of your ear, where you feel the most pain or discomfort when moving your jaw.

• Use one finger from your other hand to gently place on your chin.

• Slowly open your mouth within a comfortable range, while keeping your fingers in place to feel the joint's movement.

• Perform about 6 repetitions per set and do 6 sets daily or as directed by a doctor, dentist, or physical therapist.

• This is a TMJ exercise that helps relax muscles and joints, improve mobility, and supports the reduction of TMJ pain caused by temporomandibular joint disorder (TMD).

Apply only very gentle pressure to the joint area

• Fingers are only for positioning and feeling joint movement; do not use strong force to press on the painful area.

• If you feel increased pain during the exercise, reduce the range of mouth opening or temporarily stop the exercise.

• Individuals with TMJ inflammation should perform the movement slowly to avoid irritating the joint.

Do not create resistance when opening your mouth

• Do not use the finger on your chin to resist the mouth opening movement.

• The goal of the Goldfish exercise is to help the jaw muscles and temporomandibular joint relax, reduce stiffness, and improve flexibility, not to increase jaw muscle strength.

• To achieve the best results, combine this exercise with other TMJ exercises and maintain correct head and neck posture in daily activities.

Exercise 4: Chin tuck for jaw joint relaxation

Perform the chin tuck exercise with correct posture

• Stand or sit with a straight back, open shoulders, and chest facing forward.

• Slowly pull your chin straight back, as if creating a double chin, but without tilting your head down or back.

• Hold the posture for about 3 seconds, then relax and return to the starting position.

• Repeat the movement about 10 times daily or as directed by a doctor or physical therapist.

• This is a simple TMJ exercise that helps improve head and neck posture, and supports the reduction of TMJ pain.

Reduce muscle tension and pressure on the jaw joint

• The chin tuck movement helps relax the muscles in the neck, shoulders, and jaw, thereby reducing the pressure exerted on the temporomandibular joint.

• When practiced regularly, the exercise can improve the balance of the muscle system around the joint, help reduce stiffness, and improve jaw movement.

• This is a beneficial exercise for people with TMJ inflammation or temporomandibular joint disorder (TMD), especially when symptoms are related to forward head posture.

Notes for best results

• Perform the movement slowly, with control, and maintain even breathing throughout the exercise.

• Do not use too much force or jerk your chin backward, as this can strain the neck muscles.

• If increased pain, dizziness, or prolonged discomfort occurs, stop exercising and consult a doctor or dentist.

• Combining this movement with other TMJ exercises and maintaining correct sitting and standing posture will help improve joint function and support long-term control of TMJ pain.

Exercise 5: Breathe correctly to relax your jaw

Practice deep breathing to relieve jaw muscle tension

• Sit or lie down in a comfortable position, keeping your shoulders and neck relaxed.

• Inhale slowly through your nose for about 5 seconds, actively relaxing your jaw, face, and neck muscles.

• Exhale slowly for about 5 seconds, focusing on relaxing your jaw muscles more with each exhalation.

• Repeat this breathing cycle multiple times until you feel your body and jaw area are relaxed.

• You can do this exercise at any time of day, especially when feeling stressed or before going to bed.

Reduce stress to limit temporomandibular joint pain

• Prolonged stress is one of the factors that cause many people to unconsciously clench or grind their teeth, increasing pressure on the temporomandibular joint.

• Practicing deep breathing helps reduce overactivity of the masticatory muscles, thereby aiding in improving temporomandibular joint pain and reducing feelings of fatigue and jaw stiffness.

• For individuals with temporomandibular joint inflammation or temporomandibular disorder (TMD), stress control is an important part of treatment, alongside performing temporomandibular joint exercises.

Incorporate with daily relaxation habits

• While breathing, keep your teeth slightly apart, lips naturally closed, and the tip of your tongue resting lightly on the roof of your mouth behind your upper front teeth.

• If you often work under pressure or have a habit of teeth grinding, take a few minutes each day to practice breathing and jaw relaxation.

• Consistent practice will not only help reduce pressure on the temporomandibular joint but also improve sleep quality and reduce the risk of recurring temporomandibular joint pain symptoms.

Part 3: Exercises for stiff jaw joints

Exercise 1: Protrude the jaw forward

Practice protruding the lower jaw forward to increase flexibility

• Prepare a clean object, about 0.5–1.3 cm thick, such as a tongue depressor or a clean chopstick.

• Place the object horizontally between your teeth so that the end of the object points forward, not to the sides.

• Slowly protrude your lower jaw forward so that the end of the object tips upward, then return to the starting position.

• Perform the movement slowly, with control, and without excessive force.

• Once you are comfortable with the exercise, you can gradually increase the thickness of the object placed between your teeth as instructed by your doctor or physical therapist to improve range of motion.

• This temporomandibular joint exercise helps increase the mobility of the lower jaw, supports the reduction of temporomandibular joint pain, and improves chewing function.

Choose safe tools for practice

• Prioritize using medical tongue depressors or clean, smooth, and sturdy chopsticks.

• Do not use hard, sharp, or fragile objects as they can damage teeth and oral mucosa.

• If you experience increased pain or hear a loud clicking sound accompanied by a sensation of joint locking during the exercise, stop and consult a doctor or dentist, especially if you have temporomandibular joint inflammation.

Perform when joint movement needs improvement

• You can perform the exercise before meals or when you feel your jaw is stiff, difficult to open, or difficult to chew.

• Combining this exercise with other temporomandibular joint exercises and maintaining correct head and neck posture will help increase the effectiveness of joint rehabilitation.

• Consistent and regular practice within your body's capabilities will help improve the range of motion of the temporomandibular joint, reduce jaw stiffness, and support long-term control of temporomandibular joint pain.

Exercise 2: Move the jaw side to side

Practice moving the jaw left and right to increase flexibility

• Prepare a clean object, about 0.5–1.3 cm thick, such as a tongue depressor or a clean chopstick.

• Place the object horizontally between your upper and lower teeth, holding it gently so it doesn't fall.

• Slowly move your lower jaw to the left, then to the right, avoiding up and down movements or excessive force.

• Perform the movement slowly, evenly, and within a pain-free range.

• This temporomandibular joint exercise helps improve the lateral movement of the jaw, increases joint flexibility, and supports the reduction of temporomandibular joint pain.

Perform within a comfortable range

• Only move your jaw to a comfortable extent; do not try to extend the range if pain or joint stiffness occurs.

• If you have temporomandibular joint inflammation or acute pain, practice with a small range of motion and gradually increase it as symptoms improve.

• Stop the exercise if severe pain, jaw locking, or a sensation of the joint being stuck occurs, and consult a doctor or dentist.

Apply when feeling jaw stiffness or difficulty moving

• You can perform the exercise when your jaw feels stiff, difficult to chew, or difficult to move side to side.

• Consistently performing temporomandibular joint exercises will help improve range of motion, reduce muscle tension around the joint, and support the control of temporomandibular joint pain in daily activities.

• For better results, combine the exercise with correct head and neck posture, limit teeth grinding, and avoid habits that put pressure on the temporomandibular joint.

Exercise 3: Improve posture to relieve jaw pain

Adjust head and neck posture correctly

• Stand with your back against a wall, keeping your head, shoulders, and back pressed against the wall if possible.

• Slowly tuck your chin back, as if creating a double chin, instead of bending your head down.

• At the same time, gently pull your shoulder blades back and down to open your chest.

• Hold the posture for a few seconds then relax, repeating multiple times throughout the day.

• This is a simple way to improve posture, reduce pressure on the cervical spine and temporomandibular joint, and support the reduction of temporomandibular joint pain.

Reduce pressure on the temporomandibular joint

• The habit of protruding the head forward when working, using a phone, or computer for extended periods can cause imbalance in the head, neck, and shoulder area.

• When posture is incorrect, the muscles around the temporomandibular joint have to work harder, increasing the risk of pain, jaw stiffness, and limited movement.

• Maintaining correct posture helps reduce muscle tension in the neck and face, supporting symptom improvement in individuals with temporomandibular joint inflammation or temporomandibular disorder (TMD).

Maintain good habits in daily life

• Keep your computer screen at eye level and avoid bending your head down for too long when using your phone.

• If you have to sit and work for many hours, stand up, move around, and adjust your posture every 30-60 minutes.

• Combining posture improvement with temporomandibular joint exercises will help increase jaw mobility, reduce joint pressure, and support more effective long-term control of temporomandibular joint pain.

Tips for Temporomandibular Joint Pain Relief

Keep your tongue in the correct position to relax your jaw muscles

• Place the tip of your tongue gently on the roof of your mouth, just behind your upper front teeth.

• Keep your teeth slightly apart when not eating or talking.

• This position helps relax the muscles around the temporomandibular joint, reduces jaw clenching, and supports the improvement of temporomandibular joint pain.

Set reminders to avoid clenching your jaw

• Set an alarm or reminder on your phone once every hour.

• Each time you get a notification, check if you are unconsciously clenching your teeth or tensing your jaw muscles.

• Forming a habit of relaxing your jaw muscles will help reduce pressure on the temporomandibular joint throughout the day.

Apply warm compress to relieve pain and jaw stiffness

• Soak a clean cloth in warm water, wring it out, and apply it to the jaw joint area for about 15-20 minutes.

• Warmth helps increase blood circulation, reduce muscle spasms, and supports the reduction of temporomandibular joint pain symptoms.

• Avoid excessively hot compresses to limit the risk of skin burns.

Actively prevent long-term recurrence

• Limit chewing gum, biting hard objects, or opening your mouth too wide.

• Maintain correct head and neck posture when working, get enough sleep, and manage stress.

• Combining temporomandibular joint exercises with healthy lifestyle habits will help reduce the risk of recurrence of temporomandibular joint inflammation and temporomandibular disorder (TMD).

Meditate to reduce overall muscle tension

• Dedicate 5-10 minutes each day to meditation or practicing deep breathing.

• When the muscles in the neck, shoulders, and upper back are relaxed, the pressure on the temporomandibular joint also decreases.

• This is a helpful supportive method for people who are frequently stressed or have a habit of teeth grinding.

Remember the jaw relaxation principle

• Remind yourself many times throughout the day with the simple principle: "Lips together, teeth apart."

• This reminder helps maintain the natural resting position of the jaw, prevents teeth clenching, and contributes to reducing temporomandibular joint pain in daily activities.

References

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Content edited by: Leigh Kennedy Ly.

Information consulted and verified by expert: Nicholas Reed.