What Are Some Jaw Exercises to Reduce TMJ Pain?

26 Nov 2025

Written by Wesley Adora (Physiotherapist, APAM)

Temporomandibular joint (TMJ) pain is more common than most people realise. It can start as a small clicking when you open your mouth, a tight feeling when chewing, or an ache that spreads towards the ear and temple. Over time, this discomfort can make eating, talking, or even yawning genuinely stressful. While TMJ-related pain can have many causes—stress, clenching, poor posture, teeth grinding, or even injury—one of the simplest and most research-supported approaches for relief is a structured set of jaw exercises.

Jaw exercises work by retraining the muscles that support the jaw, improving joint movement, restoring proper alignment, and reducing tension. When done consistently and correctly, many people experience noticeable improvement in jaw comfort and mobility. Below, you’ll find a practical, easy-to-follow exercise routine designed to ease muscle tightness and support healthier jaw function.

Why Jaw Exercises Help With TMJ Pain

The TMJ is a delicate joint that depends on balanced muscle activity from the jaw, neck, and face. When these muscles become overactive or fatigued, the joint experiences added strain. Research published in recent years shows that gentle, coordinated jaw exercises can lead to:

• Reduced jaw and facial pain
  

• Improved mouth opening range
  

• Better muscle control
  

• Lower reliance on pain medications
  

• Relief from tension linked to stress and grinding
  

A 2023 systematic review also noted that targeted exercises—particularly those that improve coordination and jaw mobility—can significantly reduce symptoms for people with pain-related TMJ disorders. These findings support what physiotherapists have known for years: a strong and well-coordinated jaw is far less likely to flare up.

Simple and Effective Jaw Exercises for TMJ Pain

Below is a routine you can perform daily. Move slowly, breathe normally, and stop if anything causes sharp pain. Mild muscle fatigue or stretching sensations are normal.

1. Relaxed Jaw Position

Start by helping your jaw settle into its natural resting state. Sit comfortably, allow your shoulders to drop, and gently separate your upper and lower teeth. Keep your tongue resting softly on the roof of your mouth. This position reduces unnecessary pressure on the joint and helps train your jaw muscles to relax.

2. Controlled Jaw Opening

Place one finger on your chin and another just in front of your ear on the jaw joint. Slowly open your mouth, keeping your lower jaw moving straight down without shifting sideways. Close gently. This helps restore smoother movement and improves coordination.

3. Partial Mouth Opening Drill

With your tongue still resting on the palate, open your mouth halfway and close again. This small but controlled movement teaches your jaw to work without over-straining the surrounding muscles.

4. Full Mouth Opening With Control

Repeat the previous movement, but this time open your mouth fully (within comfort). Move slowly and maintain control throughout the motion. This helps with flexibility and strength while reducing stiffness.

5. Gentle Jaw Resistance (Opening)

Place your thumb under your chin. As you begin to open your mouth, apply light resistance upward with your thumb. Hold for a few seconds, then release. This strengthens the muscles responsible for opening the jaw and improves stability.

6. Gentle Jaw Resistance (Closing)

Place a finger on your chin and lightly resist as you slowly close your mouth. This builds balanced strength and helps correct motor patterns that may be contributing to pain.

7. Side-to-Side Jaw Mobility

Place a small object (such as a clean tongue depressor or similar small item) gently between your front teeth. Move your lower jaw from side to side in a slow, controlled motion. This improves mobility in the joint and relaxes tight jaw muscles.

8. Tongue-Supported Jaw Openings

Keep your tongue on the roof of your mouth and open your jaw as far as you comfortably can. This prevents the jaw from dropping backward or moving unevenly, supporting healthier mechanics.

9. Neck and Postural Alignment Exercise

Because the TMJ and neck muscles work closely together, improving your posture can have a direct impact on jaw pain. Gently pull your chin straight back—without tilting your head—creating a “double chin” feeling. Hold for a few seconds and relax. This helps align the neck and reduces strain on the jaw joint.

Helpful Tips for Better Results

• Perform these exercises daily or as advised by your physiotherapist.
  

• Avoid pushing into sharp pain.
  

• Try switching to softer foods during flare-ups.
  

• Reduce habits like gum chewing, nail biting, or clenching.
  

• Warm compresses can help loosen tight jaw muscles before exercising.
  

• Track your symptoms so you notice patterns or triggers.
  

Jaw exercises are not a quick fix, but when done consistently, they can make a significant difference. Many people report better comfort within 2–4 weeks of regular practice.

Conclusion

Jaw exercises offer a gentle and effective way to ease TMJ pain, improve movement, and restore comfort in your daily activities. With consistency and guided technique, these exercises can help you regain control over your jaw health. If symptoms persist or worsen, seeking professional assessment is always recommended.

What Happens If You Skip Physiotherapy?

Avoiding or delaying post-surgical physiotherapy replacement can slow down your recovery and lead to long-term complications such as:

• Joint stiffness or limited mobility
  

• Muscle weakness and imbalance
  

• Abnormal movement patterns or limping
  

• Increased risk of pain and inflammation
  

• Reduced satisfaction with surgical results
  

Physiotherapy ensures you make the most of your surgery by promoting safe, gradual progress and preventing these setbacks.

Personalised Care for Every Patient

Not all patients recover at the same pace. Factors such as age, overall health, pain tolerance, and surgical type can affect how quickly you regain strength and motion. A qualified physiotherapist develops a personalised program that adapts to your needs and ensures you recover safely and effectively.

Your sessions may include:

• Manual therapy to reduce stiffness and improve joint movement
  

• Exercise therapy to strengthen muscles and restore balance
  

• Postural and gait training for better walking mechanics
  

• Pain management techniques using physical modalities like ice, heat, or dry needling (if appropriate)
  

• Education on home exercises, posture, and safe activity progression
  

This tailored approach helps you rebuild confidence in movement and prevents the recurrence of pain or discomfort.

Why Choose Professional Post-Surgical Rehabilitation?

Working with an experienced physiotherapy team offers benefits you can’t achieve through self-guided exercises alone. A trained physiotherapist monitors your progress, corrects improper movements, and modifies your program based on your healing phase.

Professional physiotherapy ensures:

• Safe and structured recovery
  

• Early detection of potential complications
  

• Faster return to normal activities
  

• Long-term protection of your new joint

Your Recovery Journey Starts Here

Recovering from joint replacement surgery requires commitment, consistency, and expert guidance. Physiotherapy is the key to unlocking the full benefits of your new joint — improving strength, flexibility, and confidence every step of the way.

At Norwest Central Physiotherapy and Sports Clinic, we provide personalised rehabilitation for people recovering from knee, hip, and shoulder replacement surgery. Our clinic is conveniently located in the Norwest Business Park, making it easy to access if you live in Bella Vista, Baulkham Hills, Kellyville, Castle Hill, or anywhere across the Hills District. Our physiotherapists take the time to understand your goals and design a recovery program that supports your strength, mobility, and confidence at every stage of your healing journey.

If you’ve recently had joint replacement surgery or are preparing for one, contact our team today to begin your recovery journey with the care and support you deserve.