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A tight jaw can cause pain or discomfort in many parts of the body, from chewing to talking to yawning. There are many reasons why your jaw might be tight, from infections to arthritis to teeth grinding. If you're experiencing a tight jaw, there are many at-home treatments you can try to loosen your jaw muscles. These include relaxation techniques, massages, and exercises.
| Characteristics | Values |
|---|---|
| Causes of a tight jaw | Chewing gum, rheumatoid arthritis, osteoarthritis, bruxism, stress, anxiety, medication side effects, nervous system disorders, tooth abscess, tetanus, and more |
| Symptoms | Pain, discomfort, locking of the jaw, clicking sounds, grinding sensations, dizziness, headaches, earaches, and more |
| Treatment | Relaxation techniques, breathing exercises, jaw exercises, soft food diet, massages, mouth guards, medication, and more |
| Jaw exercises | Open and close the mouth, tongue exercises, shoulder movements, resisted opening and closing, and more |
| Relaxation techniques | Slow breathing, gentle stretching, meditation, and more |
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What You'll Learn
Tongue and mouth opening exercises
Rhythmic Stabilization Technique
Place two fingers on your chin and open and close your jaw while pressing your tongue on the palate (the top of your mouth, behind your upper front teeth).
Resisted Opening Exercise
Place one thumb under your chin and gently push downward against it. Then, open your mouth by dropping your jaw down and place gentle resistance on your chin with your fingers as you try to close your mouth. This exercise strengthens the muscles of your jaw.
Axial Extension of the Neck
Lift and lower your chin as if you are nodding your head.
Shoulder Posture
Squeeze your shoulder blades together while lifting and lowering your chest.
Stabilized Head Flexion
Bring your chin towards your neck, creating a "double chin", and then push it out again.
Tongue Position at Rest
Place the tip of your tongue on the palate, just behind your front teeth, and keep your upper and lower teeth apart to help relax your jaw.
Tongue Up and Wiggle
Place your tongue to the palate and then move your jaw from side to side.
Breathing Exercises
Inhale slowly, allowing your stomach to expand rather than your chest. Exhale slowly, trying to make your exhalation last about as long as your inhalation. Repeat this 5-10 times.
It is important to move gently and slowly during these exercises, focusing on taking deep breaths. You should not feel pain, only a mild stretch or tightness. If you experience pain, stop the exercise and consult a dentist or physician.
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Jaw massage
There are different types of jaw massages, including trigger point therapy, myofascial release massage, and TMJ massages. TMJ stands for temporomandibular joint, and TMJ disorders can cause pain and tenderness in the jaw, temporomandibular joints, and around the ear.
- Locate the masseter muscles in your lower jaw. They are the ones directly behind your molars and just below your cheekbone.
- Place your fingers at the corner of your mouth and work your way back towards your ear. You will feel a flat plane of bone.
- Massage this area by pressing gently with two or three fingers and moving in a circular motion. This helps to warm up the muscles, improve lymph function, and increase blood flow to the area.
- Experiment with different areas of the jaw, using your entire hand or just your thumb and index finger.
- Apply gentle, constant pressure to the mandible muscle, which is the lower part of your jaw just below the masseter, found along your jawline.
- Try a TMJ friction massage by locating the tender region where your jaw muscle attaches and pushing your index finger inward and holding for at least 30 seconds before releasing.
- Repeat the massage on the other side, and experiment with different amounts of pressure to find what works best for you.
- Perform tongue exercises by moving your tongue in a complete circle 6 times to the right and then 6 times to the left with your lips sealed.
- Take deep breaths and relax your jaw muscles.
In addition to jaw massages, you can also try some simple jaw exercises to help loosen your jaw muscles:
- Open and close your mouth several times as a warm-up.
- Take hold of your bottom teeth gently with one hand and slowly pull down on your jaw until you feel a stretch or slight discomfort. Hold for 30 seconds, then release and close your mouth.
- Repeat the above stretch, but also push your tongue against the roof of your mouth, behind your teeth, and slowly open your mouth to stretch the jaw muscles. Stop when you feel discomfort.
- Smile as widely as you can, then open your mouth until you feel a stretch.
- Mouth the letters A, E, I, O, U as wide as you can, using the full range of motion in the jaw. Repeat 15 times.
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TMJ exercises
TMJ, or temporomandibular joint, is one of the most important joints in the body, connecting the lower jaw to the skull. It is responsible for enabling jaw movement and allowing us to open and close our mouths. Experiencing pain and discomfort in the jaw or near the ears could mean a TMJ disorder, which can be common and challenging to treat. TMJ pain may go away on its own, but specific exercises and doctor-recommended practices can help alleviate the pain.
Rhythmic Stabilization Technique
Place two fingers on your chin and open and close your jaw while pressing your tongue on the palate (the roof of your mouth).
Axial Extension of the Neck
Lift and lower your chin as if you are nodding your head.
Shoulder Posture
Squeeze your shoulder blades together while lifting and lowering your chest.
Stabilized Head Flexion
Bring your chin towards your neck, creating a "double chin", and then push it out again.
Tongue Position at Rest
Place the tip of your tongue on the palate, just behind your front teeth, and keep your teeth apart.
Nasal-Diaphragmatic Breathing
Breathe through your nose to help better position your teeth and tongue.
Tongue Up and Wiggle
Place your tongue on the palate and move your jaw from side to side.
Goldfish Exercises (Full-Opening Exercises)
Open your mouth as wide as you comfortably can without pain, and keep your tongue on the roof of your mouth while relaxing the muscles around the joint. This exercise will help stretch and strengthen the muscles supporting your jaw, reducing tension and pain in your TMJ.
Resisted Closing Exercise
Use your thumb and index finger of both hands to squeeze your chin. Open your mouth by dropping your jaw down and then gently push against your chin for resistance as you close your mouth.
Resisted Opening Exercise
Place one thumb under your chin and gently push downward against it as you open your mouth.
Relaxed Jaw Exercise
Gently and slowly open and close your mouth while keeping your teeth apart and your tongue on the roof of your mouth, allowing your jaw to relax. Keep the muscles around your jaw relaxed throughout this exercise.
Forward Jaw Movement
Start by sitting or standing comfortably with your head facing forward. Slightly open your mouth and shift your lower teeth in front of your upper teeth. Hold this position for 10 seconds and then slowly return to the starting position.
It is important to remember that these exercises should not cause pain. If you experience pain, stop the exercise and consult your dentist or physician.
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Relaxation techniques
A tight jaw can cause pain or discomfort in the jaw, face, ear, and neck areas. This tension can be caused by stress, anxiety, bruxism (teeth grinding), or underlying conditions such as rheumatoid arthritis or osteoarthritis.
Breathing Exercises
The Mayo Clinic recommends breathing exercises to help reduce pressure in the jaw muscles. Inhale slowly for a count of five to ten, then exhale slowly. This technique helps to reduce stress and ease any tension in the jaw.
Tongue and Jaw Exercises
These exercises can help to relax the jaw and relieve pain:
- Place your tongue on the roof of your mouth, behind your upper front teeth.
- Rest your index finger on your chin and the other on your temporomandibular joint (located in front of your ear).
- Slowly open your mouth as wide as you comfortably can, allowing your upper and lower teeth to separate. Hold this position for 5-10 seconds, then slowly close your mouth.
- Repeat this exercise 5-10 times.
Partial Opening Exercise
- Place your tongue on the roof of your mouth and your index finger in front of your ear.
- Place the index finger of your other hand on your chin.
- Using your finger, gently drop your jaw halfway, then close your mouth.
- You should feel some mild resistance, but there should be no pain.
- Repeat this exercise six times, completing six rounds per day.
Full Opening Exercise
Follow the same steps as the partial opening exercise, but this time, use your fingers to drop your jaw completely down and then back up.
Smiling Exercise
- Smile as wide as possible without feeling any tightness or pain.
- As you smile, slowly open your jaw about two inches.
- Inhale deeply through your mouth, then exhale as you release your smile.
Neck and Shoulder Exercises
Physical therapist Steve Kraus created a set of exercises to limit the activity of the muscles responsible for chewing:
- Axial extension of the neck: Lift and lower your chin as if nodding your head.
- Shoulder posture: Squeeze your shoulder blades together while lifting and lowering your chest.
- Stabilized head flexion: Bring your chin towards your neck to create a "double chin," then push your chin out again.
Yoga and Mindfulness
Meditation and relaxation techniques such as yoga and mindfulness may help relieve anxiety, which is often associated with jaw tension. Regular exercise can also help manage anxiety symptoms.
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Soft food diet
A soft food diet can help to relax the jaw muscles and speed up the healing process. It is important to eat soft foods that require minimal jaw movement to give your jaw a rest while still providing your body with the necessary nutrients.
A soft food diet typically consists of well-cooked vegetables, fruits, eggs, soups, yogurt, and smoothies. When following a soft-foods diet, it is important to ensure you are still getting the necessary amounts of vitamins, fiber, protein, and other nutrients. If you are lacking in energy, you may need to increase your caloric intake. You should also ask your doctor if you should add any supplements to make sure you are getting all the nutrients your body needs.
- Ripe melons, soft pears, bananas, applesauce, and canned fruits in 100% fruit juice
- Fruits and vegetables in the form of smoothies or juices
- Well-cooked vegetables such as winter squash, asparagus, carrots, potatoes, and tomatoes
- Soft-cooked meals such as fish sticks, meatballs, chicken, tuna, green beans, lentils, kale, spinach, and quinoa
- Scrambled eggs
- Yogurt
In addition to a soft food diet, there are other ways to help loosen jaw muscles. Applying moist heat to the jaw before meals can help to loosen the muscles. If your jaw becomes fatigued while eating, take a break, reapply heat, and try to eat again if you are still hungry. It is also recommended to take small bites, chew slowly, and use sauces or gravies to further soften the food.
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Frequently asked questions
A tight jaw can cause pain or discomfort in many parts of your body, including your ear, face, neck, and upper or lower jaw. It can also make everyday activities like chewing, talking, and yawning uncomfortable or painful.
There are several potential causes of a tight jaw, including:
- Stress or anxiety
- Teeth grinding
- Side effects of medication
- Nervous system disorders
- Rheumatoid arthritis (RA)
- Osteoarthritis
- Infection around the mouth, such as a tooth abscess
There are several exercises and techniques you can try to loosen your jaw muscle:
- Place your tongue on the roof of your mouth, behind your upper front teeth, and allow your jaw to relax and open naturally.
- Place your thumb under your chin and gently push downward while opening and closing your mouth.
- Sit up tall in a chair, face forward, and gently open your mouth as wide as you can without pain. Hold this stretch for 5 breaths and repeat 10 times.
- Breathe slowly and deeply, inhaling through your nose and exhaling through your mouth. Focus on slow, controlled breaths to help your muscles relax.
