9 exercises to treat temporomandibular joint disorder at home

Temporomandibular Joint Disorder (commonly known as TMJ or TMD) can cause pain, discomfort, and restricted jaw movement. This condition affects the joint that connects your jawbone to your skull, and may lead to symptoms like jaw clicking, headaches, neck pain, and difficulty chewing.

While severe cases may require professional treatment, many people with mild to moderate TMJ symptoms find relief through gentle at-home exercises that help strengthen jaw muscles, improve flexibility, and reduce tension.

Below are 9 simple exercises you can do at home to help manage TMJ discomfort.

1. Jaw Relaxation

Purpose: Helps reduce tension in the jaw.
How to do it:
– Rest your tongue gently on the roof of your mouth (just behind your front teeth).
– Allow your teeth to slightly part, relaxing the jaw muscles.
– Focus on slow, nasal breathing.
– Do this several times a day for 1–2 minutes.

2. Chin Tucks

Purpose: Improves posture and strengthens neck and jaw alignment.
How to do it:
– Sit or stand up straight.
– Pull your chin straight back, keeping your eyes forward (like creating a “double chin”).
– Hold for 3–5 seconds, then relax.
– Repeat 10 times, 2–3 times a day.

3. Goldfish Exercise (Partial Opening)

Purpose: Strengthens jaw muscles and encourages symmetrical movement.
How to do it:
– Place your tongue on the roof of your mouth.
– Place one finger on your TMJ and another on your chin.
– Drop your lower jaw halfway and close it again.
– You should feel some resistance but no pain.
– Repeat 6 times per set, do 1 set daily and gradually increase to 3 sets.

4. Goldfish Exercise (Full Opening)

Purpose: Builds on the partial opening to improve full jaw mobility.
How to do it:
– Similar to partial opening, but this time drop your jaw fully.
– Keep the tongue on the roof of your mouth.
– Repeat 6–10 times, up to 3 times daily.

5. Resisted Opening of the Mouth

Purpose: Builds strength in jaw-opening muscles.
How to do it:
– Place your thumb under your chin.
– Gently try to open your mouth while applying slight resistance with your thumb.
– Hold for 3–5 seconds, then relax.
– Repeat 5–10 times.

6. Resisted Closing of the Mouth

Purpose: Strengthens jaw-closing muscles.
How to do it:
– Place your hands on the front of your chin.
– Try to close your mouth while resisting with your hand.
– Hold for 3–5 seconds, then release.
– Repeat 5–10 times.

7. Side-to-Side Jaw Movement

Purpose: Improves lateral flexibility and coordination.
How to do it:
– Place a thin object (like a pencil or tongue depressor) between your front teeth.
– Slowly move your jaw from side to side.
– As you progress, use thicker objects.
– Repeat 5–10 times per session.

8. Forward Jaw Movement

Purpose: Helps realign the jaw and improve range of motion.
How to do it:
– Place a thin object between your front teeth.
– Push your lower jaw forward until the bottom teeth move ahead of the upper teeth.
– Hold for a few seconds, then return to start.
– Repeat 5–10 times.

9. Tongue-Up Stretch

Purpose: Loosens and strengthens the jaw while keeping good tongue posture.
How to do it:
– With your tongue resting on the roof of your mouth, slowly open and close your mouth.
– Focus on smooth movement.
– Repeat 5–10 times, 2–3 times a day.

✅ Tips for Success
– Be gentle: Never push through pain. TMJ exercises should not cause discomfort.
– Stay consistent: Doing these exercises daily can lead to noticeable relief over time.
– Watch your posture: Poor posture contributes to TMJ tension, especially when using phones or computers.
– Apply warm compresses: Before doing exercises, use a warm compress to relax the jaw muscles.”