If you are waking up with a sore jaw or hearing a “pop” every time you chew, adding specific tmj exercises to your daily routine can make a world of difference. These targeted tmj exercises help relax the muscles around your jaw, improve mobility, and reduce the chronic tension that leads to headaches and discomfort. At The Movement Guild, we understand how debilitating Temporomandibular Joint (TMJ) dysfunction can be, and we are dedicated to helping our Chicago community find lasting relief.
Living with jaw pain can make even simple tasks like eating or talking feel like a chore. While professional treatment is often necessary for severe cases, starting a regimen of gentle movements at home is a proactive step toward recovery. By strengthening and stretching the jaw muscles, you can retrain how your jaw moves and break the cycle of pain.
Understanding TMJ Dysfunction
Your temporomandibular joint acts like a sliding hinge connecting your jawbone to your skull. When this joint isn’t working correctly—whether due to stress, teeth grinding (bruxism), arthritis, or jaw injury—it results in a disorder known as TMD (Temporomandibular Disorder), commonly referred to as TMJ.
Symptoms often include tenderness in the jaw, aching facial pain, and difficulty opening or closing your mouth. Because the jaw is closely connected to the neck and head, dysfunction here often triggers tension headaches and neck stiffness. This is why a holistic approach, like the brain-based methods used by our founder Adam Wolf, is so effective. We don’t just look at the jaw; we look at how the whole body interacts with it.
Why Movement Matters for Your Jaw
Resting the jaw is important during acute flare-ups, but controlled movement is the key to long-term health. Just like any other joint in your body, the TMJ benefits from circulation and strength training.
TMJ exercises work by:
- Strengthening the muscles that control the jaw, ensuring it opens and closes in proper alignment.
- Stretching tight muscles to relieve spasms and tension.
- Relaxing the jaw to prevent clenching, especially during high-stress moments.
Top 5 TMJ Exercises to Ease Tension
Before starting these exercises, apply moist heat to the side of your face for about 5-10 minutes to relax the muscles. Perform these movements gently; stop immediately if you feel sharp pain.
1. Relaxed Jaw Exercise
This is a great starting point to release tension. Rest your tongue gently on the top of your mouth behind your upper front teeth. Allow your teeth to come apart while relaxing your jaw muscles. You shouldn’t be forcing your mouth open; simply let gravity do the work.
2. Goldfish Exercise (Partial Opening)
This helps realign the jaw during movement.
- Place your tongue on the roof of your mouth and one finger in front of your ear where your TMJ is located.
- Put your middle or pointer finger on your chin.
- Drop your lower jaw halfway and then close it. There should be mild resistance but no pain.
- Repeat this 6 times to complete one set.
3. Resisted Mouth Opening
Strengthening the muscles under the chin helps open the mouth smoothly.
- Place your thumb under your chin.
- Push your thumb gently upwards against your chin.
- Slowly open your mouth while pushing up with your thumb to create resistance.
- Hold for a few seconds and then close your mouth slowly.
4. Resisted Mouth Closing
This targets the muscles used for chewing.
- Squeeze your chin with your index finger and thumb with one hand.
- Close your mouth as you place gentle pressure on your chin.
- This helps strengthen the muscles that help you chew.
5. Chin Tucks
Since posture plays a huge role in jaw alignment, neck exercises are vital.
- Stand tall with your shoulders back and chest up.
- Pull your chin straight back, creating a “double chin.” Keep your head level; do not look down.
- Hold for 3 seconds and repeat 10 times.
Complementary Therapies for TMJ
While tmj exercises are a powerful tool for self-care, persistent or severe pain often requires hands-on intervention. Our clinic in Chicago offers several modalities that complement your home routine perfectly.
Dry Needling
For stubborn muscle knots and trigger points in the masseter (chew muscle) or temporalis (temple muscle), dry needling can be a game-changer. This technique involves inserting thin needles into tight muscle bands to release tension instantly and reset the nervous system’s pain signals.
Massage Therapy
Targeted soft tissue work can manually release tightness in the face, neck, and shoulders. Our massage therapy services focus on calming the nervous system and improving blood flow to the affected areas, which speeds up healing.
Physical Therapy
A comprehensive evaluation by a licensed physical therapist can identify if your jaw pain stems from issues elsewhere, like your neck or upper back. Our personalized physical therapy in Chicago, IL programs are designed to treat the root cause, not just the symptom.
When to See a Professional in Chicago
If you try these exercises for a few weeks and still experience pain, clicking, or locking, it is time to seek professional help. Ignoring TMJ issues can lead to chronic headaches, worn-down teeth, and permanent joint damage.
Residents in the Chicago area—whether you are near our West Hubbard location or closer to Montrose—have access to expert care right in their neighborhood. At The Movement Guild, we specialize in helping you move out of pain and back to your life. Whether you need personal training to fix posture imbalances or specialized manual therapy, we are here to support your recovery journey.
Frequently Asked Questions
How often should I do TMJ exercises?
Consistency is key. Aim to perform your tmj exercises 2-3 times per day. However, always listen to your body. If your jaw feels fatigued, take a break. Overworking inflamed muscles can sometimes backfire.
Can stress cause TMJ pain?
Absolutely. Stress is one of the leading causes of jaw pain because it triggers subconscious clenching and grinding, often while you sleep. Incorporating stress-relief techniques like deep breathing alongside your exercises is highly recommended.
Is it safe to hear clicking while doing these exercises?
A little clicking is common, but it shouldn’t be painful. If the clicking is accompanied by sharp pain or if your jaw locks, stop the exercise and consult a physical therapist immediately.
Do I need a referral to see a physical therapist for TMJ in Illinois?
No, Illinois is a Direct Access state. This means you can schedule an appointment with us directly without waiting for a doctor’s referral, allowing you to start finding relief sooner.
Start Your Journey to a Pain-Free Jaw
You don’t have to live with the constant distraction of jaw pain. By combining these tmj exercises with professional guidance, you can restore function and comfort to your daily life. If you are ready to stop the clicking and start healing, our team at The Movement Guild is ready to help.
Schedule an appointment today at one of our Chicago locations and take the first step toward a pain-free future.