10 Weird Jaw Exercises for TMJ

Over 10 million Americans suffer from TMJ disorders which are more common in women than men.

Its clear TMJ affects many people and the discomfort can be debilitating. Aside from prescribed painkillers, you can alleviate the pain by trying jaw exercises for TMJ. 

If you’re looking for inspiration, you’ve come to the right place. Here are 10 jaw exercises to try today.  

What Is TMJ?

Many of us suffer from TMJ disorder which occurs in the temporomandibular joint, responsible for opening or closing our jaw. If you’re suffering from TMJ disorder then it’s painful to yawn, crawl, speak, and laugh. 

You may also experience headaches, earaches, pressure behind your eyes, and tension in your jawline. Experts don’t know why TMJ disorders occur but there are links between dental trauma and TMJ malfunctioning after a high-impact injury.        

The 10 Best Jaw Exercises 

Teeth grinding and jaw popping have wreaked havoc on your TMJ joint so you’re looking for relief. Luckily, there are many jaw exercises to try to relieve discomfort. For example: 

1. Resisted Opening of Your Mouth

Try easing ear and jaw pain by practicing resistance exercises.

To do this, place a thumb under your chin and push downward against it. As you’re pushing, slowly open your mouth and hold for 10 seconds before gradually closing it. 

You can also try a resisted closing exercise. Again, keep your thumb under your chin and take your index finger (from the same hand) and place it in the space between your chin and lower lip. Now, gently apply pressure as you close your mouth. 

2. Chin Tuck 

Push your shoulders back and pull your chest up. Next, bring your chin back so you have a double-chin. Hold this for five seconds and repeat 10 times to alleviate discomfort. 

3. Goldfish Exercise 

Keep your tongue on the roof of your mouth. Place one finger on your TMJ joint and another on your chin. Next, drop your jaw then bring it back up. Repeat this at least six times and consider that one set. You should do this several times a day for the best results. 

4. Try Side-to-Side Jaw Movement 

Place a tongue depressor between your front teeth. Then, move your jaw from side to side. When this becomes easier, increase the thickness of the object that’s in between your teeth. You can do this by stacking them one on top of each other and you’ll eventually strengthen your jaw. 

Don’t worry if you don’t have a tongue depressor, you can also try thin objects like a pencil or a paintbrush. 

5. Bring Your Jaw Forward 

Again, grab a long, thin object and keep it between your front teeth. Next, bring your bottom jaw forward so the bottom teeth are in front of your top. Once this becomes easy, stack tongue depressor and you’ll gradually see an improvement. 

6. Inhale Deeply 

Make sure you’re sitting in a comfortable position where your back is supported. Then, slowly inhale, letting your stomach expand instead of your chest. Then, exhale slowly so it’s as long as your inhalation. Do this at least 10 times. 

7. Try a Relaxed Jaw Exercise 

Rest your tongue on the top of your mouth so it’s behind your front teeth. Slowly open your mouth so it feels relaxing. Repeat this at least four times. 

8. Gently Massage Your Jaw

When you knead the jaw in a constant, circular motion then it’ll relieve any pain. To do this, find the masseter muscle in your lower jaw, the ones just below the cheekbone. 

Massage this area by applying pressure with two fingers and move it in a circular motion. This action will warm your muscles and improve lymph function. Plus, it increases blood flow to the area. Continue this motion until the pain subsides. 

You can also experiment with other areas as certain places may be tighter than others. 

9. Try a Friction Massage

Find the mandible muscle which is in the lower part of your jaw, just below the masseter. Using your index finger, press down for constant pressure. Again, experiment and find the areas that feel knotted. 

10. Consider a Stretching Massage 

A stretching massage is another great way to exercise the muscles responsible for TMJ disorders. 

First, place two thumbs parallel to your jawline. Apply pressure and drag your thumbs down against the jaw so you’re stretching them. Hold this for at least 10 seconds before relaxing them. 

Other Ways to Manage TMJ Pain 

Aside from regularly doing these exercises, you can manage TMJ pain in other ways. For instance, if you’re constantly grinding your teeth then wear a bite guard when you sleep for protection.

You can also try a cold compress. To do this, apply an ice pack or frozen peas to the affected area and keep it there for 20 minutes. If that’s not working, consider alternating heat and ice, 15 minutes on then off, as it’ll alleviate pain. 

Further, consider taking anti-inflammatory drugs like Ibuprofen for temporary relief. And if the cause is psychological (e.g. stress), then consider meditation or therapy to control it. 

If your TMJ disorder isn’t going away or worsening, then schedule an appointment with your doctor so they can figure out the cause and suggest the right treatment.

Those Are the Top Jaw Exercises for TMJ Disorders 

Hopefully, after reading this article, you’ll find some effective jaw exercises for TMJ disorders. 

Practice resistance exercises, bringing your jaw forward and tucking your chin. You can also breathe deeply and try massaging the affected area to bring you relief. If that doesn’t help, talk with your physician and they’ll help you. Good luck! 

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