Patient resources
Jaw pain? The TMJ exercises we recommend
Gentle, regular jaw exercises are one of the best-supported ways to ease jaw pain and stiffness from TMD (temporomandibular disorder). This is the routine we recommend — it works best alongside the other steps on our jaw pain and TMD page.
Before you start
- How often: aim for two or three times a day, about 6 repetitions of each exercise, unless we've given you a different routine.
- Warm up first: a warm, damp face cloth over your jaw for a few minutes loosens the muscles.
- Gentle is the goal: move slowly. A mild stretch is fine; pain isn't. Stop any exercise that causes sharp pain, and call us if your jaw locks or catches.
- Give it time: most people notice a difference over a few weeks, not days.
The daily routine
1. Resting position
Lips together, teeth apart, tongue resting gently on the roof of your mouth just behind your front teeth. Breathe through your nose and let your jaw hang loose. Check you're in this position regularly through the day — it's the most important habit of all.
2. Tongue-up opening
Place the tip of your tongue on the roof of your mouth. Keeping it there, slowly open your mouth as far as is comfortable, then slowly close. This keeps the jaw hinging smoothly rather than sliding forward.
3. Straight opening
In front of a mirror, slowly open and close your mouth, watching that your chin moves straight down and up. If it swings to one side, gently guide it back to the middle with a fingertip.
4. Side to side
With your teeth just apart, slowly slide your lower jaw to one side, back to the middle, then to the other side. Keep the movement small and pain-free.
5. Forward glide
With your teeth just apart, slowly slide your lower jaw forward a little, then back to its normal position.
6. Gentle resisted opening
Place two fingers under your chin. Slowly open your mouth while your fingers press up lightly — enough to feel the muscles working, not to strain. Hold for a few seconds, then close.
7. Gentle resisted closing
Open your mouth comfortably. Place your thumb under your chin and your index finger on the front of your chin. Press down lightly while you slowly close your mouth.
8. Chin tuck
Sit or stand tall. Gently glide your head straight back — as if making a double chin — without tipping your head down. Hold for 5 seconds, then relax. This eases neck tension that often adds to jaw pain.
9. Massage
Using your fingertips, rub the muscles in your cheeks (just in front of your ears) and your temples in small, slow circles for a minute or two. Twice a day is ideal.
Relaxation helps too: slow breathing, meditation or progressive muscle relaxation reduce overall tension, including in the jaw. We often suggest a 10-minute body scan meditation in bed before sleep — there are plenty of free guided versions on YouTube.
More on jaw pain
Our jaw pain and TMD page explains what causes TMD, the everyday changes that help most, where a splint fits in, and the warning signs that mean you should be checked promptly.
If your jaw pain isn't improving or is getting worse, book an appointment or call us on 07 4635 1444. Back to patient resources.