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wikiHow to Treat Temporomandibular Joint Disorder (TMD) with Jaw Exercises

Three Methods:Strengthening the JawRelaxing the JawIncreasing Jaw MobilityCommunity Q&A

Temporomandibular Joint Disorder (TMD) is characterized by pain and compromised movement of the temporomandibular joints (TMJ) that open and close the mouth. These joints, located in front of the ears, attach the lower jaw to the skull and control mouth movement. By performing jaw exercises that improve mobility and that strengthen and relax the jaw, you can increase blood flow and oxygen to the joints, easing your TMD symptoms. While TMD cannot be cured, these exercises will help you manage your TMD effectively so you can live your daily life.[1]

Strengthening the Jaw

  1. 1
    Apply resistance while opening your mouth. Strengthening your jaw will help alleviate TMD symptoms. Place two fingers under your chin and press gently, applying a little resistance, while opening your mouth. Perform this exercise six times per session, six sessions per day.[2]
    • Never persevere through any exercise that is painful or uncomfortable, especially when applying resistance. If your pain is acute, seek advice from your dentist or doctor.
  2. 2
    Apply resistance while closing your mouth. Open your mouth, and place two fingers under your bottom lip. Press gently, applying a little downward resistance, while closing your mouth. This will help strengthen your jaw muscles to ease your TMD. Perform this exercise six times per session, six sessions per day.[3]
  3. 3
    Perform chin tucks. With good posture, pull your chin straight back towards your chest, as if trying to make a double chin. Hold this chin tucked position for three seconds. This helps build the muscles surrounding your TMJ, taking some pressure off the joint. Repeat this exercise 10 times per day.[4]

Relaxing the Jaw

  1. 1
    Open and close your jaw. Hold your tongue on the roof of your mouth as you slowly open and close your jaw. Relaxing the jaw will release tension and is a necessary part of any routine that also involves strength training. Place your tongue on the roof of your mouth just behind your front teeth. Drop your jaw, allowing the muscles to relax. No need to hold this open position, simply repeat this exercise six times per session, six sessions a day.[5]
  2. 2
    Try “goldfish exercises.” While goldfish aren’t stretching their jaws when they mouth, so-called goldfish exercises can release tightness in your TMJ. Place two fingers on your TMJ joint (you can localize it by where you feel the most discomfort at the hinge of your jaw near your ear.) Then, place one finger from your other hand on your chin. Drop your mouth open, while applying light pressure against the TMJ. Repeat this exercise six times per session, six sessions per day.[6]
    • Don’t apply resistance to your chin when you open your mouth. This exercise is to relax the jaw, not strengthen.
  3. 3
    Breathe to release tension. Stress can cause you to clench your jaw, which can in turn aggravate TMD. Practice breathing in slowly through your nose for five seconds, while releasing the tension in your jaw completely. When you breathe out, also for five seconds, try to relax your jaw even further, really concentrating on slackening each muscle you use to chew. You can perform this exercise as often as you like.[7]

Increasing Jaw Mobility

  1. 1
    Place an item between your teeth to exercise your jaw with a forward motion. Place an item of 1/4-1/2 inch or 1/2-1 1/3 cm thickness, such as a tongue depressor or a chopstick, between your top and bottom teeth. Orient the object such that the length of it is sticking out in front of you, rather than out of the sides of your mouth. Now, shift your bottom jaw forward to try to point the object towards the ceiling. When you master one object comfortably, gradually increase the thickness to give you greater range of motion.[8]
    • Try to select an object that is made to go in the mouth, such as those indicated above. Other household objects may accidentally chip your teeth during the exercise, if you are not careful.
    • Perform this exercise as needed when you feel you need more mobility in your jaw, such as before a meal.
  2. 2
    Place an item between your teeth to exercise your jaw side to side. Place your 1/4-1/2 inch or 1/2-1 1/3 cm item between your top and bottom teeth again, but this time, place it horizontally. Move your bottom teeth from side to side rather than up and down. This will help increase your lateral jaw mobility.[9]
    • Perform this exercise as needed in response to pain or when you feel you need more jaw mobility.
  3. 3
    Improve your posture. Many people carry their heads slightly forward when they walk. This brings the spine out of alignment, aggravating TMD. Stand against a wall and tuck your chin, bringing your jaw to your chest, while pressing your shoulder blades together behind your back. This stretches the spine into a more neutral position that can alleviate TMD symptoms and increase jaw mobility.[10]

Community Q&A

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  • How many times a day should I do these exercises?
    wikiHow Contributor
    Depending on how bad your TMJ is you can do these exercises as little as once a day to as often as four times a day.
  • Why do I hear a popping sound in my jaw while opening it very wide?
    wikiHow Contributor
    This happens due to inappropriate placement of the jaw. You may be able to improve it by doing the exercises shown in the article.
  • What if none of these work?
    wikiHow Contributor
    You can simply wait it out, as it is usually temporary. However, if the pain continues for a long period of time, it'd be best to consult a doctor.
  • Can TMJ affect my speech?
    wikiHow Contributor
    If you've reached a critical stage, and it becomes hard to move your jaw then yes, there is a possibility of speech being affected.
  • Does the medical community recommend exercises like this?
    wikiHow Contributor
    Yes, and if you have questions, you should consult with your doctor before beginning any exercises.
  • When I do the exercise with the pencil, my jaw keeps clicking and popping. Should I continue? Will it improve in time?
    wikiHow Contributor
    The clicking and popping can be due to TMJ/TMD. You can continue the exercises, but if it becomes painful, use ice or moist heat to help. You should also consider speaking to your dentist about this issue so they can rule out any other disease processes occurring in your jaw.
  • My left jaw is lower than my right. Could this be an indication of chewing on one side? Somehow, I do feel more comfortable chewing on my right. What can I do?
    wikiHow Contributor
    Consult your doctor. This could be an issue with the alignment of your jaw which could require surgery.
  • I've had left side jaw pain this morning. Is it serious?
    wikiHow Contributor
    Before undertaking any training regimen, you should go visit a doctor who can better assess the cause of your pain.
  • Should I massage the sore area?
    wikiHow Contributor
    Yes, heat and massage can help relax stiff joints and muscles.
  • Can wearing a night guard help my jaw area?
    wikiHow Contributor
    It can, depending on the root of your pain. Visit a dentist for more information.
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    • Keep your tongue resting on the roof of your mouth with your teeth slightly apart. This helps you to relax a clenched jaw.
    • Moist heat, such as a warm, damp washcloth applied to your jaw, is helpful for TMJ pain.
    • Set your phone alarm to go off every hour to remind you to unclench and relax your jaw.
    • To reduce the pain and discomfort associated with TMD eat soft foods and do not chew gum or bite your fingernails.


    • Excess stress can also be a contributing factor for TMD. Get plenty of exercise and practice meditation, yoga or other relaxation techniques to reduce stress.
    • Clenching your jaw and grinding your teeth may cause or worsen symptoms of TMD. See your dentist to get fitted for a mouth guard if you suffer from jaw clenching or teeth grinding.

    Article Info

    Categories: Back and Joint Care

    In other languages:

    Español: curar ATM con ejercicios para la mandíbula, Deutsch: Kraniomandibuläre Dysfunktionen mit Kiefer Übungen heilen, Italiano: Curare il Dolore nell'ATM con Esercizi per la Mascella, Русский: лечить ВНЧС упражнениями для челюсти, Português: Curar a ATM com Exercícios, Français: soigner un trouble de l'articulation temporo mandibulaire (ATM) avec des exercices de la mâchoire, Nederlands: TMD behandelen met oefeningen voor de kaak, Bahasa Indonesia: Menyembuhkan TMJ dengan Latihan Rahang, العربية: علاج اضطراب المفصل الصدغي الفكي من خلال تمارين الفك

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