How TMJ Exercises Help Alleviate Pain [+ 8 Best Exercises]

Temporomandibular disorder (TMD) results in pain and swelling of the area. The condition usually affects the jaw joint bone and the surrounding muscles.

The impact of jaw disorders isn’t just limited to the pain, clicking sounds, and inflammation. These also make the area sore, halt normal mastication activity, and result in restricted jaw mobility.

If you are also experiencing the signs and symptoms of TMJ disorders, then make sure to consult the best oral health experts. Talk to the best dental experts at Palm Valley Orthodontics and find out what treatment is right for you! 

Doctors often suggest using heat or cold packs, gentle massage, mouthguards, or braces as helpful treatment options. Alongside these treatments, facial exercises also help to relieve the pain and associated TMJ symptoms. 

Let’s find out more about these.

What are the Best TMJ Exercises for Quick Relief?

The following are the best TMJ exercises to consider to relieve pain and distress associated with the temporomandibular joint. 

1- Jaw Relax

The most simple exercise for jaw pain relief is the simple jaw relaxing movement. This is an extremely simple exercise to release the tension in the area.

How to Perform?

All you have to do is gently open and close your mouth as much as you can. While doing this, make sure your teeth are apart and your tongue is resting on your mouth roof behind your front teeth.

Practice this jaw relaxing movement several times during the day and release the pressure on the jaw joint and surrounding area. 

2- Goldfish Exercise (Partial Opening)

This goldfish exercise is also known as the partial opening exercise. This exercise got its name from the fact that the jaw movements in this exercise are similar to how a goldfish opens and closes its mouth.

How to Perform?

To perform the goldfish stretch for TMJ pain relief, place your tongue on your mouth roof. After that, place your first finger in front of the ear and your middle finger on your chin. The placement of fingers is followed by partially dropping your lower jaw and closing it again.

Repeat these movements several times. You can also try a variation of this exercise by putting your fingers on both sides.

3- Goldfish Exercise (Complete Opening)

This exercise is similar to the partial-opening goldfish exercise. In this exercise, the movement strengthens the muscles in the area, promoting healing and pain relief. 

How to Perform?

First of all, place your tongue on the roof and then put your finger at the TMJ joint area. After this, drop your jaw fully and close it again. 

Try opening your jaw as much as you can to stretch your muscles to a maximum limit. While doing this, you may experience clicking or popping sounds. Repeat this several times during the day.

4- Chin Tucks

If you want to know what other exercises can help to bring relief from a clicking or painful jaw, then chin tucks are for you. This exercise is particularly helpful for those who experience painful jaw movements. 

How to Perform?

During chin tucks, all you have to do is maintain a straight posture, keeping your head and neck aligned. Then tuck your chin towards your chest creating a double chin and hold it for a few seconds before returning to the normal state. 

Make sure to repeat this several times to release the pain and tension related to these disorders.

5- Resisted Mouth Opening

This is another suitable exercise for TMJ disorder relief. This resisted mouth opening is a simple jaw-relaxing movement that adds some resistance. The resistance helps to improve the overall muscle tension in the area, relieving the pain, soreness, and other associated symptoms.

How to Perform?

To perform the resisted mouth opening, place your finger under your chin and press it for pressure assertion. While keeping it in this state, try to gently open your mouth. Hold this position for a few seconds, and then close your mouth. 

Make sure to keep your head and neck in a straight position and repeat this several times.

6- Resisted Mouth Closing

Similar to resisted mouth opening, try closing your mouth using resistance. The resistance during jaw movements helps to lessen the stress on surrounding muscles and joint.

How to Perform?

To perform this exercise, place your thumb under your chin and place your index finger at the area between your lower lip and chin.

The position is similar to squeezing your chin. While exerting the pressure, try closing your mouth. Perform several repetitions. 

7- Side-to-Side Jaw Movement

Another way to relieve the tension and pain associated with the TMJ disorder is to perform sideways jaw movements.

These movements help to strengthen the muscles surrounding the jaw joint and provide pain and tension release.  This is a quick and simple exercise that can be performed while sitting or even lying down.

How to Perform?

All you have to do is to move your jaw from side to side. You can also place a small object between your front teeth and perform the exercise several times.

With time, increase the thickness of the object to make it challenging. Make sure to hold each movement for 2-3 seconds and perform several repetitions throughout the day.

8- Forward Jaw Movements

Lastly, forward jaw movements are the best resort for TMJ discomfort. This exercise focuses on the multidirectional movement of the jaw joint to alleviate pain and pressure.

How to Perform?

To perform this exercise, all you have to do is to bring your lower jaw forward. The aim is to bring your lower jaw teeth in front of your upper jaw teeth.

Now, hold the position for several seconds and slowly return to the original state. Again, perform this several times during the day. You can also perform this exercise by holding a small object between your front teeth.

Bottom Line

Jaw relaxing to resisted jaw movements, performing all of these exercises can help to relieve the pain and other related symptoms of TMJ disorders. While performing these exercises, make sure to perform them regularly and several times throughout the day. 

However, be mindful that exercises alone can do no wonders. With these, you should also follow all other dietary instructions and lifestyle alterations for quick relief and recovery.