TMJ disorders affect millions of Americans, causing jaw pain, annoying clicking sounds, and difficulty chewing or even speaking.
What makes TMJ particularly frustrating is that it can be caused by so many different things. Some people develop symptoms from grinding their teeth during sleep, while others experience problems due to arthritis, injuries, or even their genetics.
The good news? Many people find relief through simple exercises and techniques that can be practiced at home. While professional treatment remains important for persistent cases, these gentle approaches can help reduce pain and restore normal jaw function.
How to alleviate jaw tension and TMJ pain
Understanding the root causes of jaw tension is crucial for effective TMJ pain relief exercises. While some healthcare providers may quickly attribute jaw problems to anxiety alone, that is by no means an effective catch-all diagnosis. Yes, stress can contribute to symptoms such as jaw clenching and teeth grinding, but other factors play significant roles too.
Poor posture, particularly forward head positioning from computer work or smartphone use, places additional strain on jaw muscles. Misaligned teeth, previous dental work, or jaw injuries can also create compensatory muscle tension. Even habits like chewing gum excessively or biting your nails can overwork the temporomandibular joint.
Rather than accepting a one-size-fits-all explanation, consider seeking personalized guidance from a physical therapist who specializes in TMJ disorders. These professionals can assess your specific situation and develop a tailored treatment plan.
In the meantime, the techniques below offer a good starting point for many people dealing with jaw discomfort.
Neutral resting jaw posture
Learning proper jaw positioning is key to having a good foundation to build off of. Many people unknowingly hold tension in their jaw throughout the day, keeping their teeth slightly clenched or their tongue pressed hard against the roof of their mouth. It often gets to the point where you’re not sure what a “natural” or neutral position that doesn’t involve clenching your muscles feels like.
Start by finding your natural resting position. Place the tip of your tongue gently on the roof of your mouth, just behind your upper front teeth. Allow your jaw to drop slightly, creating a small space between your upper and lower teeth. Your lips should be lightly closed but not pressed together tightly.
Practice this position several times throughout the day, especially when you catch yourself clenching. You can set alarms or alerts every few hours to check in with your jaw. Are your teeth touching? Is your tongue tense? Gently guide everything back to that neutral position.
Stretching exercises
Gentle stretching can provide significant relief for many TMJ sufferers, though it’s important to note that these exercises aren’t appropriate for everyone. If you experience increased pain or jaw locking during any movement, stop immediately and consult a healthcare professional.
For those who feel comfortable doing some jaw stretches, start with basic opening exercises. Place your tongue on the roof of your mouth and slowly open your jaw as wide as comfortable. Hold for 10 seconds, then close slowly. Repeat 5-10 times, always staying within a pain-free range.
Lateral jaw movement exercises can also help restore mobility. Keeping your jaw relaxed, slowly move your lower jaw to the right, hold for five seconds, then return to center. Repeat on the left side. Perform this sequence 5-10 times in each direction.
The goldfish exercise targets both opening and coordination. Place your tongue on the roof of your mouth and one finger on your temporomandibular joint (just in front of your ear). Put another finger on your chin and drop your lower jaw halfway, then close. You should feel a gentle stretch but no pain. Repeat 5-10 times.
Remember to move slowly and gently with all stretching exercises. Forcing movement or ignoring pain signals can worsen TMJ symptoms rather than improve them.
Neck and shoulder tension release
TMJ pain rarely exists in isolation. The muscles of your jaw, neck, and shoulders work together as an interconnected system. When your neck and shoulders hold tension, it often translates to increased jaw discomfort—making neck and shoulder releases an essential part of how to treat TMJ effectively in the long run.
Simple shoulder rolls provide immediate relief for many people. Lift your shoulders up toward your ears, then roll them back and down in a smooth circular motion. Complete 10 rolls backward, then 10 forward. This movement helps release built-up tension and improves blood flow to the area.
Neck stretches address another common source of referred jaw pain. Turn your head slowly to the right, bringing your chin toward your shoulder until you feel a gentle stretch along the left side of your neck. Hold for 15-20 seconds, then repeat on the opposite side. Follow this with gentle up-and-down movements, bringing your chin toward your chest, then lifting your head to look at the ceiling.
Arm swings help release shoulder blade tension that can contribute to jaw problems. Stand with your arms at your sides and swing them gently forward and backward, gradually increasing the range of motion. After 10-15 swings, try small circles, then larger circles in both directions.
Consider incorporating these releases into your daily routine, particularly if you spend long hours at a desk or computer. Regular tension release prevents the buildup of muscle tightness that can exacerbate TMJ symptoms.
Center your head
Forward head posture is a nearly universal indicator of people who spend significant time looking at screens, especially hand-held ones, and it’s a major contributor to TMJ pain. When your head juts forward, it changes the mechanics of your jaw and places additional strain on the surrounding muscles.
To find proper head alignment, imagine a string pulling gently upward from the crown of your head. Your ears should align over your shoulders, and your shoulders should rest in line with your collarbones—not hunched forward or hiked up toward your ears.
Practice chin tucks to strengthen the muscles that support proper head position. Sitting or standing tall, gently draw your chin back toward your throat, creating a double-chin appearance. Hold for five seconds, then relax. Repeat 10-15 times. This exercise strengthens the deep neck flexors that help maintain proper head alignment throughout the day.
Upper back stretches complement chin tucks by addressing the rounded shoulder posture that often accompanies forward head position. Clasp your hands behind your back and gently lift them away from your body while squeezing your shoulder blades together. Hold for 15-20 seconds, feeling the stretch across your chest and front shoulders.
Wall angels provide another effective exercise for posture correction. Stand with your back against a wall, arms raised in a “goal post” position. Slowly slide your arms up and down the wall while keeping your back, head, and arms in contact with the surface. This movement strengthens the muscles responsible for good posture while stretching tight areas.
Professional advice from a physical therapist
While self-care techniques can provide relief and a long-term plan for some people, professional evaluation remains crucial for persistent or severe TMJ symptoms.
For those who want a more personalized approach to their jaw pain, our Physical Therapists offer the specialized knowledge in musculoskeletal conditions, including TMJ disorders, you need to find lasting, sustainable relief.
Get the conversation started today by calling one of Armor’s southwest Michigan clinics or by requesting your first appointment online today.