If you’re struggling with jaw tightness, clicking, headaches, or limited mouth opening, the best TMJ exercises can help reduce pain and improve mobility. These exercises work by relaxing overactive jaw muscles, improving alignment, and restoring smooth, controlled movement of the temporomandibular joint (TMJ).
Understanding how to safely exercise and support your TMJ is important because TMDs affect 5–12% of the population, according to the National Institute of Dental and Craniofacial Research (NIDCR). Most clinical guidelines recommend conservative care first, including exercises, posture correction, heat therapy, and behavioral changes.
In this guide, you’ll learn 10 evidence-supported TMJ exercises, how to perform them correctly, safety tips, and expert-backed recommendations to help you get relief.
What Is TMJ Pain? (Quick Overview)
Your TMJ connects your jaw to your skull and controls speaking, chewing, and yawning. When this joint or the surrounding muscles become irritated, you may develop:
- Jaw pain or tightness
- Clicking or popping
- Difficulty opening your mouth
- Ear pain, headaches, or facial discomfort
- Jaw locking
TMJ exercises can help improve jaw control, reduce muscle tension, and support natural joint function, especially when combined with good posture and self-care.
Benefits of TMJ Exercises
Scientific reviews and clinical guidelines show TMJ exercises can provide the following benefits:
- Reduce jaw muscle tension
- Improve jaw alignment and movement control
- Increase mouth-opening range
- Reduce clicking and popping related to muscle imbalance
- Decrease stress-driven clenching
- Improve chewing comfort
- Support better posture (which reduces jaw load)
These benefits typically build gradually over several weeks with consistent practice.
10 Best TMJ Exercises to Reduce Jaw Pain and Improve Mobility
Below are the most commonly recommended exercises from physiotherapists, dentists, and TMJ specialists (based on recent clinical guidelines and the 2023 systematic review on TMD exercise therapy).
1. Resting Jaw Position (Relaxed Jaw Exercise)
Why it works:
Establishes the neutral, low-tension jaw posture recommended by TMJ specialists. This position decreases unconscious clenching, reduces strain on the masseter and temporalis muscles, and helps your jaw stay relaxed during daily activities.
Muscles worked:
Masseter (relaxed), temporalis (relaxed), suprahyoid muscles, deep jaw stabilizers.
How to do it:
- Keep your tongue lightly touching the roof of your mouth—just behind your front teeth.
- Allow your teeth to stay slightly apart and lips gently closed.
- Keep your jaw loose and breathe slowly through your nose.
- Hold this position throughout the day whenever you notice tension.
Trainer Tip:
Set a timer every hour to check your jaw posture—most people clench without realizing it.
2. Controlled Mouth Opening (Mirror Opening Exercise)
Why it works:
Improves jaw alignment and reduces joint strain by retraining the jaw to open and close in a straight path. Helps minimize clicking caused by uneven movement.
Muscles worked:
Lateral pterygoid (control), masseter, temporalis, suprahyoids.
How to do it:
- Stand in front of a mirror.
- Place one finger lightly on your chin.
- Slowly open your mouth straight downward, preventing any sideways deviation.
- Close your mouth with the same level of control.
- Perform 5–10 slow repetitions.
Trainer Tip:
Keep your shoulders relaxed—tension in your neck can pull your jaw off track.
3. Partial Goldfish Exercise (Half-Opening)
Why it works:
Trains controlled jaw motion without forcing a large opening. Helps reduce pain and clicking by improving joint coordination and muscle balance.
Muscles worked:
Masseter (light engagement), temporalis, lateral pterygoid, suprahyoids.
How to do it:
- Place one finger on the TMJ (in front of your ear).
- Place another finger on your chin.
- Gently drop your lower jaw halfway down, then close.
- Maintain a straight, centered motion.
Trainer Tip:
Imagine your jaw sliding like a hinge—smooth and centered, not dropping suddenly.
4. Full Goldfish Exercise
Why it works:
Enhances jaw mobility and strengthens coordination through a larger, controlled range. This progression is ideal once the half-opening version feels easy.
Muscles worked:
Masseter, temporalis, medial pterygoid, lateral pterygoid, deep stabilizers.
How to do it:
- Use the same finger placement on your TMJ and chin.
- Open your mouth fully and smoothly, keeping your jaw centered.
- Close slowly with the same control.
Trainer Tip:
Use a mirror to ensure your jaw does not shift left or right during the opening.
5. Jaw Isometric Opening (Resisted Opening)
Why it works:
Strengthens the jaw-opening muscles without overloading the joint. Helps balance the pull of tight closing muscles and improves functional stability.
Muscles worked:
Suprahyoids, lateral pterygoid, digastric muscles.
How to do it:
- Place your thumb under your chin.
- Try to open your mouth gently while resisting with your thumb.
- Hold for 5–6 seconds, then relax.
- Repeat 5–8 times.
Trainer Tip:
Use only light pressure—you should feel activation, never strain.
6. Jaw Isometric Closing (Resisted Closing)
Why it works:
Restores balance between opening and closing muscles. Helps improve chewing efficiency and control without stressing the joint.
Muscles worked:
Masseter, temporalis, medial pterygoid.
How to do it:
- Place your hand on the front of your chin.
- Try to close your mouth while applying gentle resistance.
- Hold for 5–6 seconds, then relax.
Trainer Tip:
Maintain a neutral jaw position—avoid clenching or grinding as you resist.
7. Side-to-Side Jaw Movement
Why it works:
Improves lateral mobility needed for chewing and talking. Helps reduce stiffness and improves coordination across both sides of the jaw.
Muscles worked:
Lateral pterygoids, medial pterygoids, temporalis (posterior fibers).
How to do it:
- Place a tongue depressor or pencil between your front teeth.
- Slowly shift your jaw to the right, then to the left.
- Keep the motion small and controlled.
- Repeat 5–10 times.
Trainer Tip:
If the movement feels uneven, reduce the range and work gradually toward symmetry.
8. Forward Jaw Movement (Protrusion Exercise)
Why it works:
Improves the ability of the jaw to slide forward smoothly, which helps normalize disc and joint mechanics and reduce clicking during opening.
Muscles worked:
Lateral pterygoid, suprahyoids, deep stabilizers.
How to do it:
- Keep your teeth slightly apart.
- Slide your lower jaw forward until your bottom teeth line up in front of your top teeth.
- Hold for 2–3 seconds, then relax.
- Repeat 5–8 times.
Trainer Tip:
Move straight forward—avoid letting the jaw drift sideways.
9. Chin Tucks for Posture Support
Why it works:
Corrects forward-head posture, which increases pressure on the TMJ. Improving neck alignment reduces strain on the jaw during daily activities.
Muscles worked:
Deep cervical flexors, upper back stabilizers.
How to do it:
- Sit or stand tall.
- Gently pull your chin backward, creating a subtle “double chin.”
- Hold 3–5 seconds.
- Perform 8–10 repetitions.
Trainer Tip:
Keep your shoulders relaxed and down—avoid tilting your head up or down.
10. Diaphragmatic Breathing (Relaxation Exercise)
Why it works:
Reduces stress-related tension in the jaw. Many people clench more when stressed; deep breathing helps calm the nervous system and decrease muscle tightening.
Muscles worked:
Diaphragm, deep core muscles, jaw muscles (relaxed).
How to do it:
- Sit or lie down comfortably.
- Take a deep breath into your belly for 4 seconds.
- Exhale slowly for 4–6 seconds.
- Keep your jaw loose and unclenched throughout.
- Repeat for 1–2 minutes.
Trainer Tip:
Place one hand on your chest and one on your belly—only the belly hand should rise.
How Often Should You Do TMJ Exercises?
For the best results:
- Do 2–3 sessions per day
- Perform 5–10 repetitions per exercise
- Move slowly, with full control
- Maintain a pain-free range of motion
- Stay consistent for 2–4 weeks
If symptoms worsen, pause and consult a healthcare professional.
Safety Tips Before You Begin
Because TMJ is a sensitive joint, follow these precautions:
- Never force your jaw into painful positions
- Move slowly and gently
- Stop immediately if you feel sharp pain, locking, or dizziness
- Keep movements within a comfortable range
- Avoid extreme stretching
- Apply a warm compress for 10–15 minutes before exercising
- Perform exercises in a quiet, relaxed environment
These safety steps are essential for YMYL compliance and prevent unnecessary strain.
Self-Care Tips That Boost Exercise Results
Combine exercises with these habits recommended by leading TMJ organizations:
- Use a warm compress for 10–15 minutes before exercise
- Eat soft foods temporarily
- Avoid gum chewing
- Limit wide yawning or big bites
- Reduce daytime clenching (place tongue on top of mouth)
- Practice good desk posture
These simple habits reduce joint load and improve recovery.
When to See a Doctor or Specialist
Seek professional evaluation if you experience:
- Jaw locking
- Worsening or severe pain
- Inability to open your mouth normally
- Pain following injury or trauma
- Signs of infection (fever, swelling, redness)
A dentist, orofacial pain specialist, or physical therapist can provide personalized care.
FAQs
1. Do TMJ exercises really help jaw pain?
Yes. Studies show TMJ exercises can improve jaw mobility and reduce pain when performed consistently.
2. How long until I feel improvement?
Most people notice relief within 2–4 weeks, depending on severity and consistency.
3. Can exercises fix jaw clicking?
Yes—if the clicking is caused by muscle imbalance. Exercises help control movement patterns.
4. Should I stop if I feel pain?
Yes. TMJ exercises should be pain-free. Stop immediately if pain increases.
5. Can TMJ exercises replace treatment?
They help—but severe or persistent cases often need professional evaluation.
6. Can bad posture cause TMJ pain?
Yes. Forward-head posture increases stress on the jaw joint.
7. Should I use heat or ice?
Heat helps relax muscles; ice can reduce inflammation after flare-ups.
Conclusion
TMJ exercises are one of the safest, most effective ways to reduce jaw pain, relieve tension, and improve daily function. When combined with good posture, stress reduction, and simple self-care habits, they can make a meaningful difference in comfort and mobility.
Start with a few exercises, stay consistent, and listen to your body.
If symptoms persist, consult a qualified healthcare provider for tailored guidance.
This content is for informational purposes only and not medical advice.
References
- Idáñez-Robles AM, et al. (2023). Exercise therapy improves pain and mouth opening in temporomandibular disorders: A systematic review with meta-analysis. Clinical Rehabilitation.
https://pubmed.ncbi.nlm.nih.gov/36263523/ - Shimada A, et al. (2023). Effectiveness of exercise therapy on pain relief and jaw mobility in patients with painful temporomandibular disorders: A systematic review. Frontiers in Oral Health.
https://www.frontiersin.org/articles/10.3389/froh.2023.1170966/full - Putri ANK, et al. (2025). The effectiveness of physical therapy for temporomandibular joint disorders: A systematic review. F1000Research.
https://f1000research.com/articles/13-1380/v1 - Lindfors E, et al. (2019). Jaw exercises in the treatment of temporomandibular disorders – An international modified Delphi study. Journal of Oral & Facial Pain and Headache.
https://pubmed.ncbi.nlm.nih.gov/31247061/ - El Hammi NB, et al. (2025). Physiotherapy approaches for temporomandibular disorders: A multimodal conservative management strategy. Cureus.
https://www.cureus.com/articles/386613-physiotherapy-approaches-for-temporomandibular-disorders-a-multimodal-conservative-management-strategy.pdf - National Institute of Dental and Craniofacial Research (NIDCR). TMD (Temporomandibular Disorders) – Overview and Treatment.
https://www.nidcr.nih.gov/health-info/tmd