If you have ever dealt with a clicking jaw, trouble opening your mouth, or constant soreness around your temples, you know how frustrating TMJ problems can be. Temporomandibular joint (TMJ) dysfunction affects millions of people, and the discomfort can show up in ways you might not expect, from headaches to neck stiffness to difficulty chewing.
The good news is that many TMJ symptoms respond well to targeted exercises. At Ervin Physical Therapy, we regularly help patients in Morganfield and Henderson manage their jaw pain with hands-on treatment and guided exercises they can practice at home. Below, we will walk through some of the most effective TMJ exercises, explain why they work, and share when it might be time to see a specialist.
Understanding TMJ Dysfunction
The temporomandibular joint connects your jawbone to your skull. You use it every time you talk, chew, yawn, or swallow. When this joint becomes irritated, inflamed, or misaligned, it can lead to a condition commonly referred to as TMJ/TMD.
Common symptoms include pain or tenderness around the jaw, difficulty opening or closing your mouth, a clicking or popping sound when you move your jaw, and even earaches. In some cases, TMJ dysfunction can also contribute to neck pain and tension headaches, which makes it important to address the issue before it starts affecting other parts of your daily routine.
Relaxed Jaw Exercise
This is one of the simplest exercises you can start with. Place the tip of your tongue on the roof of your mouth, just behind your front teeth. Allow your teeth to come apart naturally while you relax your jaw muscles. Hold this position for a few seconds and repeat throughout the day. The goal here is to retrain your jaw to rest in a relaxed, neutral position rather than clenching.
Many people do not realize they clench their jaw during the day, especially during stressful moments or while staring at a screen. Building awareness of your resting jaw position is one of the first steps toward reducing TMJ tension.
Chin Tucks
Chin tucks are helpful for TMJ dysfunction because they address the connection between your jaw and your neck. Stand or sit with your back straight and pull your chin straight back, creating a “double chin.” Hold for three to five seconds and repeat about ten times.
This exercise strengthens the muscles along the front of your neck while stretching the muscles at the base of your skull. Since poor posture is a common contributor to TMJ problems, chin tucks can make a noticeable difference over time, especially if you spend long hours sitting at a desk.
Goldfish Exercises (Partial and Full Opening)
For the partial opening version, place one finger on your TMJ (the spot just in front of your ear) and another finger on your chin. Drop your lower jaw halfway open, then close it. You should feel mild resistance but no pain. Repeat six times, and aim for one set about six times per day.
For the full opening version, follow the same finger placement but drop your jaw all the way open. Again, if you feel pain, back off and stick with the partial version. These exercises help improve range of motion in the joint and can gradually reduce stiffness.
Resisted Mouth Opening and Closing
Place your thumb under your chin and gently push upward as you slowly open your mouth. The resistance should be light, just enough to engage the muscles without straining. Then, place your thumb under your chin again, and gently press down as you close your mouth. Repeat each movement about six times.
Resisted exercises build strength in the muscles that control your jaw movement. Stronger jaw muscles provide better support for the joint itself, which can reduce clicking and instability over time.
Side-to-Side and Forward Jaw Movements
Place a thin object between your front teeth, like a tongue depressor or a stack of two to three craft sticks. Slowly move your jaw from side to side. As the exercise becomes easier, increase the thickness of the object. You can use the same setup for forward jaw movements, where you slide your bottom jaw forward so your bottom teeth are in front of your top teeth.
These exercises improve lateral and forward mobility, which are often restricted in people dealing with TMJ dysfunction. Progress slowly and stop if you feel any sharp pain.
When to See a Physical Therapist
Home exercises are a great starting point, but they are not always enough on their own. If your symptoms have been persistent for more than a few weeks, or if your jaw locks up regularly, it is a good idea to get a professional evaluation. A physical therapist can assess your specific situation and create a customized plan that may include manual therapy, posture correction, and more advanced exercises tailored to your needs.
At Ervin Physical Therapy, our team takes the time to evaluate the full picture, including how your jaw, neck, and posture are all connected. Whether you are dealing with jaw pain, shoulder pain, or something else entirely, we build a plan that fits your body and your goals.
Take the Next Step
TMJ pain does not have to be something you just live with. With the right exercises and guidance, most people see real improvement in a matter of weeks. If you are in the Morganfield or Henderson area and want hands-on help with your TMJ symptoms, our team is ready to work with you.
Request an appointment today and let us help you get back to eating, talking, and living without jaw pain holding you back.