The TMJ is one of the most complex joints in the body. It connects your jawbone to your skull and allows movements like speaking, chewing, and swallowing. When this joint becomes tight, inflamed, or misaligned – known as TMJ dysfunction (TMD) – even simple jaw movements may become uncomfortable.
Symptoms of TMD can include:
- Clicking or popping when opening your mouth
- Headaches or ear discomfort
- Jaw locking or restricted movement
- Tension in your neck or shoulders
While everyone experiences symptoms differently, some people may benefit from gentle jaw exercises to support movement and ease muscle tension over time.
Controlled mouth opening
How to do it:
- Sit or stand tall with your shoulders relaxed.
- Place your tongue on the roof of your mouth, just behind your front teeth.
- Slowly open your mouth as far as comfortable, keeping the tongue in contact with the palate.
- Close your mouth slowly.
- Repeat 5–10 times, twice a day.
Why it may help:
This technique encourages the jaw to move along a more controlled path and may assist in reducing joint strain.
Jaw relaxation exercise
How to do it:
- Rest your tongue gently on the roof of your mouth, behind your upper teeth.
- Allow your teeth to come apart slightly so your jaw relaxes.
- Breathe slowly and deeply for 30 seconds.
Tips:
This may be useful during daily activities like driving or working to reduce tension.
Chin tucks
How to do it:
- Sit upright with your shoulders back.
- Tuck your chin straight back (as if making a double chin), keeping your gaze straight in front and don’t look downwards.
- Hold for 5 seconds, then relax.
- Repeat 10 times, two or three times daily.
Why it may help:
This movement supports posture and alignment, which reduces stress on the jaw and surrounding muscles.
Side-to-side movement
How to do it:
- Open your mouth slightly.
- Move your jaw gently from side to side, ensuring you don’t push into any discomfort.
- Use a mirror to keep your movements slow and even.
- Repeat 5-10 times each side, twice daily.
Tongue-up stretch
How to do it:
- With your tongue on the roof of your mouth, slowly open your jaw as far as comfortable.
- Hold for 5 seconds, then close.
- Repeat 5–10 times.
Why it may help:
This may support better coordination between the jaw and tongue for smoother motion.
When to seek professional care
Jaw exercises may be useful for some individuals, but they are not always sufficient on their own. It is important to seek professional assessment if symptoms:
- Persist or worsen
- Include jaw locking or asymmetry
- Impact eating or speaking
A healthcare practitioner can help determine whether factors such as muscle tension, inflammation, bruxism (teeth grinding), or joint misalignment are contributing to your symptoms.
Treatment options may include:
- Physiotherapy to improve jaw mobility and muscle support
- Custom splints or night guards to reduce clenching or grinding
- Targeted therapeutic exercises
- Advice on posture, sleep and stress management.
The bottom line
TMJ dysfunction can be uncomfortable, but many people find that a combination of awareness, simple exercises, and professional support may help manage symptoms and reduce flare-ups.
If you’re experiencing ongoing jaw discomfort or are unsure which exercises are suitable, consider speaking to a qualified practitioner for individualised advice.
Book a consultation with your nearest TMJ Clinics team today.
Disclaimer
All information is general and not intended as a substitute for professional advice. Patients should consult a qualified health practitioner for individual assessment and treatment recommendations.
References
- Australian Dental Association. Temporomandibular joint (TMJ) disorders. Accessed October 2025. https://www.ada.org.au
- Cleveland Clinic. TMJ Disorders: Exercises and Self-Care. Updated 2024. https://my.clevelandclinic.org
- Royal Australian College of General Practitioners (RACGP). Assessment and management of temporomandibular disorders. Aust J Gen Pract. 2020;49(12):764–768.
