9 Simple Exercises to Relieve TMJ Pain at Home

Temporomandibular Joint Disorder (often referred to as TMJ or TMD) is a condition that affects the joint connecting your jaw to your skull. When this joint is strained or misaligned, it can cause discomfort, jaw clicking, headaches, stiffness in the neck, and even difficulties with chewing.

Although severe cases may require medical or dental treatment, many individuals with mild to moderate TMJ symptoms can benefit from simple exercises performed at home. These exercises help strengthen the muscles around the jaw, increase flexibility, and release unnecessary tension.

Here are nine practical exercises you can practice daily to ease TMJ discomfort.

1. Jaw Relaxation

Purpose: Encourages the jaw to stay loose and reduces unnecessary tension.

How to do it:

Rest the tongue lightly against the roof of the mouth just behind the front teeth. Allow the teeth to part slightly so the jaw muscles can relax. Focus on slow, steady breathing through the nose. Practice this for one to two minutes several times a day.

2. Chin Tucks

Purpose: Strengthens the alignment of the neck and jaw while improving posture.

How to do it:

Sit or stand with your back straight. Draw your chin backward as if creating a double chin, while keeping your eyes facing forward. Hold the position for three to five seconds, then release. Repeat ten times, up to three sessions daily.

3. Goldfish Exercise (Partial Opening)

Purpose: Promotes symmetrical jaw movement and strengthens jaw muscles.

How to do it:

Place the tongue on the roof of the mouth. With one finger resting on the TMJ and another on the chin, lower the jaw halfway before bringing it back up. You should feel slight resistance without pain. Begin with one set of six repetitions daily and gradually increase to three sets.

4. Goldfish Exercise (Full Opening)

Purpose: Builds on the partial version by increasing full jaw mobility.

How to do it:

Repeat the same steps as the partial exercise, but open the mouth fully this time. Keep the tongue pressed against the palate during the movement. Perform six to ten repetitions, up to three times daily.

5. Resisted Mouth Opening

Purpose: Strengthens the muscles responsible for opening the jaw.

How to do it:

Place your thumb beneath your chin. Try to open your mouth while gently resisting the movement with your thumb. Hold for three to five seconds, then relax. Repeat this exercise five to ten times.

6. Resisted Mouth Closing

Purpose: Builds strength in the jaw-closing muscles.

How to do it:

Rest your hand against the front of your chin. Attempt to close your mouth while applying gentle resistance with your hand. Hold the contraction for three to five seconds, then release. Perform five to ten repetitions.

7. Side-to-Side Jaw Movement

Purpose: Improves lateral mobility and coordination of the jaw.

How to do it:

Hold a thin object between your teeth, such as a pencil or tongue depressor. Move your lower jaw slowly from side to side. As you improve, use progressively thicker objects. Repeat the movement five to ten times per session.

8. Forward Jaw Movement

Purpose: Helps correct jaw alignment and enhances forward mobility.

How to do it:

With a thin object between your front teeth, push your lower jaw forward until the bottom teeth move in front of the upper teeth. Hold the position for a few seconds, then return to the start. Repeat five to ten times.

9. Tongue-Up Stretch

Purpose: Encourages proper tongue posture while stretching the jaw muscles.

How to do it:

Keep the tongue pressed against the roof of the mouth. Slowly open and close your mouth in a smooth, controlled motion. Repeat this exercise five to ten times, two or three times daily.

Tips for Success

Be gentle with every exercise and stop immediately if you experience pain, as TMJ movements should never be forced. Consistency is key—daily practice brings the best results over time. Pay attention to your posture, since slouching or leaning forward when using a phone or computer can increase TMJ tension. Applying a warm compress before exercising can also help relax the muscles and make the movements easier.