TMJ Exercises

Exercises to improve the function of the Temporomandibular Joint (TMJ) and the muscles of mastication (chewing)

As well as doing jaw exercises there are a few things you can do to help with any pain. These include:

Massaging your muscles.
Change to a soft food diet and avoid hard and chewy foods.
Eating foods in smaller bites.
Practicing good posture.
Using hot or cold packs for 15-20 minutes on the area of pain/stiffness.

The purpose of the exercises are to prevent pain and clicking of the jaw joint and to strengthen muscles which pull the jaw backwards. This will relax the muscles that close your mouth as well as the muscles that move your mouth from side to side and forward. The jaw joint will act more as a hinge and this will take the strain off it.

Set aside two five-minute periods each day at a time when you are relaxed and have nothing on your mind. One such good time is just before you are going to bed, and another, perhaps, when you get home from work or relaxing watching television or listening to music. Sit upright on a chair and carry out the following manoeuvres.

Relaxed Jaw Position

Place your tongue lightly on the top of your mouth behind the upper front teeth, allowing your teeth to come apart slightly and relax the jaw muscles.

Partial Opening 1

Keep tongue to roof of mouth.
Place one index finger on the Temporomandibular Joint (TMJ) and one index finger on your chin.
Allow the lower jaw to partially drop down and back with help from the index finger.
Make sure your opening is straight looking in a mirror.

Partial Opening 2

Keep tongue to roof of mouth.
Place one index finger on each Temporomandibular Joint (TMJ).
Allow the lower jaw to partially drop down and back to bring the chin to the throat.
Make sure your opening is straight looking in a mirror.

Full Opening 1 & 2

Repeat steps 2 and 3 with full mouth opening instead of partial opening.

Partial Opening Alternative Exercise

Keep tongue to roof of mouth. Close mouth so teeth are touching slightly.
Run the tip of your tongue backwards onto the soft palate as far back as it will go, keeping your teeth together.
Force the tongue back to maintain contact with the soft palate, and slowly open your mouth until you feel your tongue just being pulled away from it. Do not try to open your mouth further. Keep in this position for five seconds and then close your mouth. Relax for five seconds.
Make sure your opening is straight looking in a mirror.

Do this exercise no more than the recommended amount for the first week. Initially it may seem to make your pain worse but this is because it is a new exercise for you. Thereafter, do the exercises as often as you can and this will help to strengthen the ligaments and muscles around your jaw joints and rest the muscles which close your mouth.

If the exercises are carried out correctly and regularly over a 12 week period, you will retrain your muscles so that your jaw opens and closes smoothly without clicks and any pain you have been experiencing will subside.