Victor Forge
Jaw tension can be a literal pain, impacting your ability to eat, speak, and yawn. It can be caused by a variety of factors, including stress, anxiety, sleep disorders, certain medications, and arthritis. The good news is that there are several ways to relax those tense jaw muscles and find relief. One way is to perform specific jaw exercises, such as resisted mouth movements, manual jaw opening, and jaw joint stretches. Another effective method is massage therapy, which increases blood flow and helps reduce muscle tension, tightness, and inflammation. Heat therapy and cold compresses can also provide relief by relaxing the muscles and reducing inflammation. Additionally, addressing the underlying causes of jaw tension, such as anxiety or teeth grinding, can be crucial for long-term relief.
How to Release Jaw Tension
| Characteristics | Values |
|---|---|
| Causes | Stress and anxiety, sleep disorders, certain medications, arthritis, tetanus infection, injury, teeth grinding, jaw clenching, excessive chewing, nerve irritation, movement reduction, joint stiffness, TMJ disorders |
| Symptoms | Jaw tension and pain, stiffness, difficulty opening and closing the mouth, tenderness in the jaw, ear, face, or neck, headaches |
| Treatment | Heat therapy, cold compress, massage, exercises (resisted mouth movement, manual jaw opening, jaw joint stretch, tongue and finger placement, partial and full opening, resisted closing), mouthguard, biofeedback therapy, physiotherapy |
| Prevention | Learning to hold tongue, teeth, and lips properly, addressing anxiety, regular exercise |
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What You'll Learn
Self-massage techniques
TMJ Friction Massage
Locate the mandible muscle, which is the lower part of your jaw just below the masseter and found along your jawline. Apply gentle, constant pressure to the mandible muscle using your index finger. Experiment with different pressure points and amounts of pressure until you find what works best for you.
TMJ Stretching Massage
This massage is similar to the friction massage but focuses on "exercising" the muscles that are responsible for TMJ disorders. Place your fingers on the TMJ joint, which is located just in front of your ear. Gently open and close your mouth, using your fingers to provide slight resistance. This helps improve the joint's mobility and alleviate tension.
TMJ Kneading Massage
Locate the masseter muscles in your lower jaw, found directly behind your molars and just below your cheekbone. Massage this area by pressing gently with two or three fingers and moving in a circular motion. This warms the muscles, improves lymph function, and increases blood flow to the area.
Myofascial Release
Myofascial release is a type of massage technique that can be used to treat TMJ pain. It involves targeting the fascia, the layer of connective tissue that surrounds our muscles. This can be done through self-massage or with the help of a certified massage therapist.
In addition to these self-massage techniques, it is important to consult a healthcare professional, especially if you have severe or chronic TMJ pain. They can advise on different treatment options and home care methods to manage your symptoms effectively.
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Physiotherapy treatments
A physiotherapist will first assess your jaw range, local muscle tightness throughout the jaw, neck, and upper back, and test for any nerve irritation, movement reduction, muscle tightness, and joint stiffness. They will then tailor a treatment plan to your specific needs and concerns. This may include hands-on relief techniques, such as targeting the muscles that make up the TMJ (temporomandibular joint), including the masseter and temporomandibular muscles. The physiotherapist may also work on releasing the upper cervical muscles to relieve pressure around the joint and the base of the skull.
Once the physiotherapist determines the best course of treatment, they will teach you how to manage your symptoms and relax your jaw. This may include a combination of breathing exercises, jaw exercises, and lifestyle changes.
Breathing exercises, such as nasal-diaphragmatic breathing, can help to reduce stress and ease TMJ-related discomfort. Inhale for a count of five or ten, then slowly exhale.
Jaw exercises typically involve stretching and strengthening the muscles around the TMJ to enhance stability, mobility, and function. These exercises can include:
- Goldfish exercises: partial or full opening and closing of the mouth, similar to a goldfish, to increase range of motion flexibility and decrease TMJ stiffness.
- Relaxed jaw exercise: gently and slowly opening and closing the mouth while keeping the teeth apart and the tongue on the roof of the mouth, allowing the jaw to relax.
- Resistance training: using your hand to gently press against your jaw while trying to open or close your mouth to build jaw muscle strength and stability.
- Rhythmic stabilization technique: placing two fingers on the chin, opening and closing the jaw while pressing the tongue on the palate.
- Axial extension of the neck: lifting and lowering the chin as if nodding the head.
- Shoulder posture: squeezing the shoulder blades together while lifting and lowering the chest.
- Stabilized head flexion: bringing the chin toward the neck to create a "double chin," then pushing it out again.
- Tongue up and wiggle: placing the tongue on the palate, then moving the jaw from side to side.
- Placing a small object, such as a clean wooden stick, in your mouth and moving the jaw from side to side without loosening your bite.
- Manually manipulating the jaw to stretch and strengthen the muscles.
In addition to these exercises, your physiotherapist may recommend lifestyle changes, such as avoiding specific triggers like gum chewing or teeth grinding. They may also suggest the use of a mouth guard at night to prevent teeth grinding and reduce jaw clenching.
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Heat and cold therapy
To apply heat therapy, place a warm, moist towel or heating pad on the affected area for 10-20 minutes, several times a day. Heat therapy is generally used for chronic pain conditions, but it can also be used in acute settings. It can help relax the jaw muscles, reduce tension, and increase blood flow, providing pain relief.
For cold therapy, use a cold pack wrapped in a thin towel or cloth and apply it to the affected area for 10-15 minutes, several times a day. Cold therapy is most effective when used repeatedly for short periods after an injury to minimize swelling. It can help reduce inflammation, numb the pain, and provide temporary relief.
It is important to alternate between heat and cold therapy as needed and always stop if you experience discomfort. Additionally, be cautious when applying ice or cold packs directly to the skin, as it can cause tissue damage.
Combining heat and cold therapy can be an effective treatment for muscle and nerve relaxation, pain reduction, and triggering healing.
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Mouth exercises
Jaw Resistance Exercise
Place your hand on your chin and gently resist as you open your mouth, creating tension in the jaw muscles. Hold for a few seconds, then release. This exercise helps build strength and stability in the jaw muscles and reduces the risk of injury.
Tongue Stretch Exercise
Stick out your tongue as far as possible, then move it from side to side, feeling a stretch under the tongue. This exercise increases jaw mobility and reduces tension in the muscles under the tongue.
Lateral Jaw Stretch
Sit upright and gently slide your jaw to the right, feeling the stretch on the left side of your jaw. Hold for a few seconds, then repeat on the left side. This stretch increases flexibility and reduces tightness in the jaw muscles.
Chin Tuck Stretch
Sit upright and gently tuck your chin towards your chest, feeling a stretch at the back of your neck. Hold for a few seconds, then release. This stretch helps reduce tension in the muscles at the back of the jaw and improves posture.
Jaw Opening Exercise
Place your tongue on the roof of your mouth and slowly open your mouth as wide as possible without causing pain, then close it. Repeat several times. This exercise improves jaw mobility, prevents stiffness, and increases the range of motion in the jaw joint.
Neck Curl-ups
Lie on your back with your tongue pressed against the roof of your mouth. Bring your chin to your chest and then lift your head off the ground about 2 inches. Do not lift your stomach or poke your chin out. Start with 3 sets of 10 repetitions and gradually increase.
Chin-up Exercise
Close your mouth and slowly push your jaw forward. Lift your lower lip and push up until you feel the muscles in your chin and jawline stretch. Hold this position for about 10 seconds before repeating the exercise.
It is important to remember that these exercises should be performed gently and slowly. If you feel any pain, stop the exercise and check your form. Additionally, it is recommended to warm up the jaw muscles before performing any exercises to reduce the risk of injury and improve flexibility.
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Addressing anxiety
Jaw tension can be a symptom of anxiety, and addressing the anxiety itself is the most effective way to relieve this tension in the long term. Anxiety can cause a range of physical symptoms, including clenching of the jaw and teeth grinding, which can lead to pain and discomfort in the jaw.
If you are experiencing anxiety, there are several strategies you can use to manage it and reduce jaw tension:
- Cognitive-behavioural therapy (CBT): CBT is a type of psychotherapy that can help you understand and change negative thinking and behaviour patterns. It is often used to treat anxiety and can help reduce jaw tension caused by anxiety.
- Mindfulness: Mindfulness practices can help you become more aware of your body and gain better control over your jaw discomfort. Mindfulness can be a useful tool to manage anxiety and its physical symptoms.
- Biofeedback therapy: Biofeedback involves using an electrical instrument to measure muscle activity in the mouth and jaw. It can increase awareness of involuntary bodily functions and help people take steps to control their behaviour.
- Stress relief techniques: Anxiety causes stress, which leads to facial tension and jaw clenching. Natural stress relief techniques, such as deep breathing or progressive muscle relaxation, can help reduce overall stress and anxiety, thereby relieving jaw tension.
- Herbal strategies: Herbal remedies or supplements can be used to help manage anxiety and its symptoms. However, it is essential to consult with a healthcare professional before taking any herbal supplements.
In addition to addressing anxiety, there are other ways to relieve jaw tension:
- Jaw exercises: Various jaw exercises can help stretch and relax the jaw muscles, reducing tension and discomfort. These include resisted mouth movements, manual jaw opening, and jaw joint stretches.
- Massage: Massage can increase blood flow, reduce muscle tension, and relieve pain. Trigger point massage targets specific areas of tension, such as the masseter muscle, which is commonly tense in people with jaw issues.
- Heat and cold therapy: Applying heat can relax the muscles and increase blood flow, while cold therapy can reduce inflammation and numb pain.
- Mouthguard: A mouthguard can be worn during the day or night to protect the teeth and minimise the effects of teeth grinding.
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Frequently asked questions
Here are some ways to release jaw tension:
- Heat therapy: Applying a warm towel or heating pad to the jaw area for 10-15 minutes can help relax the muscles and increase blood flow.
- Cold therapy: Using an ice pack or a bag of frozen vegetables wrapped in a towel can help reduce inflammation and numb pain.
- Massage: Getting a massage from a professional therapist can help increase blood flow and reduce muscle tension, tightness, and inflammation.
- Internal jaw release: Place your thumb on the inside of your mouth and your fingers on the outside. Squeeze the jaw muscles between your thumb and fingers, aiming for spots that feel firm, like a "knot" or "band". Hold each spot for 30 seconds, and find 2-3 spots per muscle group.
- External jaw release: You can also release the two major muscle groups in your jaw externally with a self-release.
- Exercises: Performing slow, controlled mouth movements, such as opening and closing the jaw or moving it from side to side, can help relieve jaw tension.
Here are some specific exercises to release jaw tension:
- Resisted mouth movement: Place your thumb or two fingers under your chin and slowly open your mouth against the resistance, then slowly close it.
- Relax the jaw: Take a deep breath and exhale while letting your jaw muscles relax.
- Manual jaw opening: Place your thumbs on your lower molars and gently push down as you slowly open your mouth.
- Jaw joint stretch: Open your mouth as wide as you can without causing pain, then move your lower jaw to the right and left, holding each position for a few seconds.
- Tongue stretch: Press your tongue against the roof of your mouth, behind your teeth. Use your tongue to push your top teeth forward and slowly open your mouth, stretching the jaw muscles. Repeat this ten times.
- Partial opening: Place your tongue on the roof of your mouth and put your right index finger in front of your ear, where the temporomandibular joint is located.
- Full opening: Same as the partial opening, but use your pointer fingers to drop your jaw completely down and back up.
Jaw tension can have various causes, including:
- Stress and anxiety: These can lead to muscle tension, teeth grinding, and jaw clenching, which can cause or exacerbate jaw tightness and discomfort.
- Sleep disorders: Conditions such as sleep apnea can lead to chronic muscle tension and inflammation due to compromised breathing during sleep, as well as teeth grinding and jaw clenching.
- Medications: Certain medications, such as antipsychotics, antidepressants, and muscle relaxants, can cause muscle stiffness and spasms, affecting the nervous system and muscle tone.
- Arthritis: Different types of arthritis, including osteoarthritis and rheumatoid arthritis, can cause inflammation, stiffness, and pain in the temporomandibular joint (TMJ) and surrounding muscles.
- Jaw injury: An injury to the jaw can trigger inflammation, swelling, and stiffness, leading to a limited range of motion in the jaw and facial muscles.
