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TMJ Exercises That Actually Help

TMJ Exercises That Actually Help

September 16, 2025

If you’ve ever caught yourself rubbing your jaw, stretching your neck, or noticing a weird click when you chew—you’re not alone. TMJ dysfunction (also called TMD) affects millions of people, yet it’s wildly misunderstood and often ignored until the pain gets unbearable.

The good news? You don’t have to live with it.

At Forefront Physical Therapy, we take TMJ seriously—because jaw pain rarely stays isolated. It can mess with your sleep, make eating miserable, and even lead to headaches, earaches, and neck tension.

So let’s break down what TMJ is, why it happens, and—most importantly—what TMJ exercises you can start doing today to take back control.

Understanding TMJ: What’s Really Going On in Your Jaw

What is the TMJ?

The temporomandibular joint (TMJ) is what connects your jawbone to your skull. It’s one of the most complex joints in your body because it moves in multiple directions—up and down, side to side, and forward and backward.

When this joint becomes inflamed, misaligned, or overused, you get temporomandibular joint dysfunction, or TMD. It can feel like:

  • Jaw popping or clicking
  • Pain while chewing
  • Locking of the jaw
  • Ear pain or fullness
  • Tension headaches
  • Neck and shoulder stiffness

Why It Matters

TMJ issues don’t always come from obvious injuries. Sometimes it’s stress. Sometimes it’s posture. Often, it’s clenching or grinding your teeth without even realizing it.

And here’s the kicker: the muscles around your jaw are connected to the muscles in your face, neck, and upper back. That’s why something as simple as clenching your jaw for hours can create a ripple effect that affects your entire upper body.

Common Causes of TMJ Dysfunction

There’s no one-size-fits-all cause. That’s why our team at Forefront Physical Therapy always starts with a full-body approach.

Here are the most common contributors to TMD:

  • Bruxism (clenching or grinding, often during sleep)
  • Poor posture, especially forward head posture from desk work
  • Trauma or injury to the jaw or face
  • Joint hypermobility or arthritis
  • Stress, leading to chronic tension in the jaw muscles
  • Dental issues, like bite misalignment

How to Know If TMJ Exercises Are Right for You

Before diving into exercises, it’s important to figure out whether you’re a good candidate for them.

Red Flags That Require Medical Evaluation

While TMJ exercises can help a lot of people, there are situations where you should seek professional guidance first:

  • Your jaw locks open or closed regularly
  • You have significant swelling or heat in the jaw area
  • Pain is severe or radiates down your neck
  • There’s an audible grinding noise with movement

If you’re unsure, we highly recommend booking an evaluation with our team to get a personalized plan that’s actually built for your jaw mechanics.

TMJ Exercises to Relieve Pain and Restore Function

Now, let’s get into what you came here for: real TMJ exercises that can actually help. These are gentle, low-risk movements we often start our patients with.

1. Controlled Jaw Opening

This exercise helps retrain proper jaw mechanics.

How to do it:

  • Sit or stand upright with good posture
  • Place the tip of your tongue on the roof of your mouth
  • Slowly open your mouth as far as comfortable without causing pain or clicking
  • Hold for 3 seconds, then slowly close

Repeat 5–10 times, 2–3 times per day.

2. Chin Tucks

Improves neck posture and reduces strain on the jaw.

How to do it:

  • Sit or stand tall
  • Tuck your chin in slightly, like you’re making a double chin
  • Hold for 5 seconds, keeping your spine neutral

Do 10 repetitions a few times daily.

3. Isometric Jaw Resistance

Strengthens and stabilizes the jaw muscles.

How to do it:

  • Place your thumb under your chin
  • Gently try to open your mouth while resisting the movement with your thumb
  • Hold for 5 seconds, then relax

Repeat 5–8 times, once or twice per day.

You can also do this for side-to-side movement by placing fingers on the side of your jaw and gently resisting lateral movement.

4. Tongue-Up Exercise

Promotes proper jaw alignment during opening and closing.

How to do it:

  • Press your tongue to the roof of your mouth
  • Slowly open and close your mouth without letting your tongue drop
  • Keep movements smooth and within pain-free range

Try 2 sets of 10 reps daily.

5. Neck and Shoulder Stretching

Because everything’s connected, stretching the muscles surrounding your jaw is critical.

Try:

  • Upper trapezius stretch: Tilt your head to the side, gently pulling with your hand
  • Levator scapulae stretch: Rotate your head about 45°, then tilt downward toward your armpit

Hold each stretch for 20–30 seconds on both sides.

The Bigger Picture: Why Exercises Alone Might Not Be Enough

We’ve seen TMJ pain improve drastically with exercises, but if you’re only treating the jaw, you’re missing the full picture.

At Forefront Physical Therapy, we combine TMJ-focused therapy with:

  • Postural retraining
  • Breathing techniques to reduce tension
  • Manual therapy for muscle release
  • Stress management strategies
  • Neuromuscular re-education for better control

We’ve helped countless patients get real, lasting relief—not just temporary fixes.

Prevention Tips to Keep TMJ Pain From Coming Back

You’re not just trying to feel better—you’re trying to stay better. Here’s how to keep TMJ issues from creeping back in:

Watch Your Posture

Especially if you work at a desk, poor head and neck positioning can wreck your jaw alignment. Keep your monitor at eye level, shoulders relaxed, and head centered over your body.

Don’t Chew Gum (Seriously)

It might seem harmless, but repeated chewing adds stress to an already irritated joint.

Be Aware of Clenching

Set hourly reminders to check in with your jaw—if you notice tension, take a few deep breaths and let it go.

Use Heat, Not Ice

Heat helps relax tight muscles and improve blood flow. A warm compress on your jaw or neck can do wonders after a long day.

Stop the Jaw Pain Cycle—Let’s Fix It Together

You don’t have to live with TMJ pain, and you don’t have to guess your way through it either. The right exercises can make a huge difference—but only if they’re part of a smart, comprehensive plan.

At Forefront Physical Therapy, we specialize in whole-body solutions. We’re not just looking at your jaw—we’re looking at your lifestyle, posture, stress levels, and biomechanics to give you real, lasting relief.

If you’re ready to stop the clicking, ditch the jaw tension, and finally feel normal again, contact us here to schedule your TMJ evaluation.

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