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The masseter muscle is a powerful muscle that plays an important role in our daily lives, enabling us to chew and eat food. While it often goes unnoticed, this muscle is one of the most important in our bodies. Located on each side of the face, the masseter muscle helps elevate and move the lower jaw forward. Over time, habits like teeth grinding or gum chewing can overwork the masseter muscle, leading to pain or hypertrophy (enlargement). To prevent and address these issues, masseter muscle exercises are recommended. These exercises aim to relieve pain, improve jaw strength, and enhance overall facial aesthetics. From simple stretches to resistance training, individuals can effectively train and care for their masseter muscles, ensuring their ability to function optimally in daily life.
| Characteristics | Values |
|---|---|
| Masseter Muscle Location | The masseter muscle is located on each side of the face, near where the jaws meet. |
| Masseter Muscle Function | It is responsible for chewing and clenching the jaw. |
| Masseter Muscle Growth | The masseter muscle naturally grows stronger with use, and specific exercises can be done for additional training. |
| Masseter Muscle Exercises | Jaw clenching and unclenching, tongue clucking, tongue pressing against the roof of the mouth, jaw stretching with fingers, head nodding, and resistance training with a fist against the jaw. |
| Masseter Muscle Disorders | Overworking the masseter muscle through teeth grinding, jaw clenching, or other habits can lead to pain and hypertrophy (enlargement) of the muscle. |
| Masseter Muscle Treatment | Conservative/non-surgical therapies, behavior therapy, botulinum toxin injections, and in some cases, surgical removal of part of the muscle or liposuction. |
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What You'll Learn
Jaw exercises
The masseter muscle is one of the most important muscles in the body, responsible for chewing and clenching the jaw. Jaw exercises can help to relieve pain associated with the masseter muscle, such as temporomandibular joint (TMJ) disorder, also known as lockjaw. Women are more likely to experience TMD issues than men, with the most common age range being 20 to 40 years.
- Open your mouth as wide as you can and move your jaw to the right side, hold for 10 seconds, and then close your mouth. Repeat this step, but move your jaw to the left side.
- With your mouth open wide, stick out your tongue and hold for 10-15 seconds. Relax and close your mouth. Repeat a few times.
- With your mouth slightly open, use your index and middle fingers to press down on your lower teeth. Try to close your mouth against this resistance and hold for about 10 seconds. Relax and close your mouth.
- Open your mouth about 1 inch (2.5 cm) wide and push your fist against the bottom of your jaw. Hold for at least 5 seconds and then release. Try to work up to doing 3 sets of 10-15 repetitions.
- With your tongue on the roof of your mouth, cluck like a chicken 6 times, up to 6 sessions per day.
- Place your fingers on your cheeks where your jaws meet. Hold your tongue against the roof of your mouth while opening and closing.
- Open your mouth wide and then slowly close it. Feel your jaw muscles stretching and tightening.
- Make vowel sounds, such as "O" and "E", to work the sides of your jaw muscles. Repeat this exercise 3 sets of 15 repetitions.
- Intertwine your fingers behind your neck. Keeping your head upright, nod your head forward while tucking in your chin. Repeat 6 times, up to 6 sessions per day.
It is important to perform these exercises gently to avoid strain and to consult a healthcare professional if you are experiencing any issues.
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Tongue exercises
Tongue Cluck
Place your tongue on the roof of your mouth in a resting position, with your teeth slightly apart. "Cluck" your tongue while keeping your teeth apart. Repeat this up to six times, for six sessions per day. This exercise isolates the masseter muscle by keeping the rest of the mouth still.
Tongue Press
Position your tongue against the roof of your mouth, right behind your teeth. Press your tongue firmly against the roof of your mouth to engage the masseter muscle. Finish by humming for 2-3 seconds to activate and work out the muscles along your jawline. Repeat this exercise in sets of 15 repetitions.
Tongue Stretch
Stick your tongue out as far as you can and hold it steady and straight for 5 seconds. Relax and repeat this exercise 5 times. Pull your tongue back as far as it will go, as if you are trying to touch the back of your tongue to the roof of your mouth. Hold for 5 seconds and relax. Repeat 5 times. Go back and forth between these two exercises, holding each position for 5 seconds.
Tongue Sweep
Place the tip of your tongue underneath your upper lip at the midline. Make a half-circle, moving down towards your lower lip on the right side. Trace the same path back up to the midline. Repeat this exercise once more, ending at the upper midline.
It is important to note that tongue exercises should not cause any pain, only a strong stretch. Remember to breathe and relax during these exercises, and stop if you experience any discomfort. Consistency is key when it comes to seeing results, and combining these exercises with stress-reducing techniques and a balanced diet can also help improve results.
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Yawning
To perform the yawn exercise, open your mouth as wide as you can, as if you were about to yawn, and then close it again. Move slowly to get the most out of the movement and feel the stretch in your jaw muscles. The more you exercise your jaw, the stronger your masseter muscle will become.
In addition to yawning, there are other simple exercises you can do to strengthen and stretch your masseter muscle. One such exercise involves clenching your jaw. Start by opening your jaw wide, and then slowly close it again. As you get more comfortable with the exercise, try holding your mouth closed for longer periods, gradually increasing the duration. It is important to avoid grinding your teeth together and to perform the exercise in a controlled manner to prevent strain.
Another exercise for the masseter muscle is resistance training using your fist. Sit or stand up straight with your chin level with the floor. Open your mouth about one inch (2.5 cm) wide and push your fist against the bottom of your jaw. Hold this position for at least five seconds, and then release. As your muscles strengthen, you can increase the duration of the stretch.
Tongue exercises can also help target the masseter muscle. Place your tongue on the roof of your mouth, right behind your teeth, and press it firmly. Finish by humming or making a sound that causes your mouth to vibrate. This exercise can be performed anywhere and is a great way to focus on contracting the masseter muscle.
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Resistance training
There are several resistance training exercises that can be done to strengthen the masseter muscle. One simple exercise is to open your mouth wide, as if yawning, and then slowly close it. This movement stretches and tightens the jaw muscles, and the more it is done, the stronger the masseter muscle will become. As you progress, you can try holding your mouth closed for longer periods, starting with 30 seconds and increasing the time incrementally. It is important to perform this exercise in a controlled manner to avoid straining the muscle.
Another form of resistance training for the masseter muscle involves the use of a jaw workout device or a facial fitness unit. These devices are placed in the mouth, and you perform controlled biting movements against them. This type of training increases the force required to bite down, similar to how a dumbbell provides resistance for the bicep. These devices can help improve facial appearance by sculpting a more defined jawline, as well as promote oral health by improving chewing efficiency.
Additionally, isometric exercises have been shown to improve oral function and masseter muscle properties in older individuals with dentures. In one study, participants were instructed to perform maximum clenches for 10 seconds, repeated five times with 5-second intervals, twice daily for four weeks. This type of resistance training improved the maximum occlusal force, which is the force exerted by the teeth during biting or clenching.
It is important to note that overworking the masseter muscle can lead to hypertrophy, or enlargement of the muscle, which can cause psychological distress due to the exaggerated appearance of the muscle. Emotional stress, chronic teeth grinding, and repetitive habits such as gum chewing can contribute to overworking the masseter muscle. Therefore, it is crucial to maintain a balanced exercise routine and be mindful of any signs or symptoms of overwork.
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Massage
The masseter muscle is located right along your cheeks on both sides of your jaw, running vertically from in front of your ear to the angle of your jaw. It is responsible for the chewing and clenching of the jaw. Masseter muscle exercises can help when these muscles become overworked due to teeth grinding or jaw clenching.
To perform a self-massage, gently rub the muscle with your fingertips or knuckles in small circular motions. You can also try a deep stroking massage from the cheekbone down towards the jawline to elongate the masseter muscle fibres and provide tightness relief. Combining pressure application on trigger points with stretching can improve the effectiveness of self-massage. For example, hold the pressure while slowly opening your mouth.
Another technique is to apply consistent pressure directly to the masseter trigger points for a few seconds. After applying pressure, further alleviate tension by massaging the area in small circular motions. These techniques can help relieve pain and release tension in the masseter muscle.
While massage can be beneficial, it may not be sufficient for severe jaw pain or persistent or worsening symptoms, which may require professional care.
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Frequently asked questions
The masseter muscle is a powerful muscle that helps us chew and eat our food. It is one of the most important muscles in the body, but most people don't pay much attention to it. Developing this muscle can help relieve pain associated with overworked masseter muscles, which can be caused by teeth grinding or jaw clenching.
There are several simple exercises you can do to develop your masseter muscle:
- Yawn widely, then slowly close your mouth.
- Clench your jaw frequently.
- Press your fist against your jaw with your mouth open for resistance training.
- Cluck your tongue with your teeth slightly apart.
- Press your tongue against the roof of your mouth and hum.
Be careful not to grind your teeth together when performing these exercises. You can also purchase a jaw workout device to add more resistance to your workout. If you experience any pain or other symptoms, consult your healthcare provider.
