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TMJ disorders can cause jaw pain, headaches, and clicking sounds, and may be treated with over-the-counter pain relievers or hot/cold compresses. However, if you are experiencing persistent, severe, or worsening pain, it is important to consult a specialist. To relieve TMJ pain, you can try various exercises and self-massage techniques. These techniques can help improve the joint's mobility, alleviate tension, and promote relaxation in the surrounding muscles.
How to release TMJ muscle
| Characteristics | Values |
|---|---|
| TMJ pain causes | Muscle tension, inflammation, jaw joint misalignment, stress |
| TMJ pain symptoms | Jaw discomfort, headaches, clicking sounds, difficulty opening or closing the mouth, jaw pain, face swelling |
| TMJ massage techniques | Place fingers on TMJ joint, apply gentle pressure, use circular motions, repeat on both sides of jaw |
| TMJ self-massage advice | Consult a healthcare professional first, especially for severe or chronic TMJ pain |
| TMJ exercises | Tongue on palate, keep teeth apart, nasal-diaphragmatic breathing, tongue wiggle, tongue depressor stretch, bite finger, thumb under chin, side-to-side jaw movements, mouth stretch, squeeze chin, place object between teeth |
| TMJ exercise advice | Exercises should not cause pain, consult a dentist or doctor if they do |
| TMJ pain relief | Over-the-counter medication, hot/cold compress, mouth guards, muscle relaxers, corticosteroid injections, surgery |
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What You'll Learn
Tongue position and breathing exercises
TMJ disorders can sometimes go away on their own, but TMJ exercises can help bring pain relief. Tongue position and breathing exercises are an important part of this.
Tongue position exercises
To relax the jaw, open your mouth while keeping your tongue in place. Open your mouth fully, close, and repeat. For a variation of this exercise, place one finger on each TMJ as you completely drop your lower jaw and back. Do this exercise six times to complete one set. You should complete one set six times daily.
Sit or stand with your shoulders back, chest up, and pull your chin straight back and down toward the chest, creating a "double chin." Hold for three seconds and repeat 10 times. This exercise can stretch the TMJ without opening the mouth, so it can be useful for those with discomfort during jaw movements.
Place your thumb under your chin. Open your mouth slowly, pushing gently against your chin for resistance. Hold for three to six seconds, and then close your mouth slowly. Repeat 10 times. Adding resistance to stretching exercises can help increase muscle strength.
Breathing exercises
Inhale for a count of five or ten, then slowly exhale. This technique can help reduce stress and ease any TMJ-related discomfort.
Other exercises
Sit or stand in a comfortable position. Gently open your mouth wide enough to feel a stretch but not to the point of pain. Hold the position for a few seconds, then slowly close your mouth. Repeat this movement 5-10 times.
Place your thumb under your chin and gently push upward. Simultaneously, try to open your mouth against the resistance of your thumb. Hold the open position for a few seconds, then release. Repeat this exercise 5-8 times.
General advice
When doing TMJ exercises, start slowly. You may feel some pain at first, but it should be tolerable and gradually improve. If the pain isn’t tolerable, consult your doctor. You should do TMJ exercises when you’re relaxed. If your pain worsens after exercising, visit your doctor.
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Manual therapy and trigger point massage
Manual therapy techniques for TMJ include:
- Jaw mobilization techniques: These are gentle movements aimed at increasing mobility and reducing stiffness in the jaw.
- Jaw alignment therapy: This corrects misalignments in the jaw to alleviate stress and improve function.
- Craniosacral therapy: This is a subtle technique that releases deep-seated tensions in the body, including the jaw, to relieve pain and dysfunction.
- Myofascial release: This technique targets the fascial connective tissue surrounding the muscles to reduce tension and promote flexibility and mobility.
- Manual manipulation: Adjustments are made to the jaw and surrounding structures to improve function, reduce pain, and address the root causes of TMJ dysfunction.
Trigger point massage focuses on relieving hyper-tensed muscles or muscle knots that cause jaw pain and discomfort. Trigger points are typically found in the masseter muscle, which covers the jaw over your teeth and is used for chewing and clenching. The massage therapist starts by gently touching the muscle to relax it and then applies intense pressure to any identified trigger points. This helps to unravel the ropey muscle fibers and bring relief. Self-massage techniques can also be learned and practiced at home to manage TMJ symptoms.
In addition to manual therapy and trigger point massage, physical therapy for TMJ may also include exercises and stretches to strengthen and relax the jaw muscles, as well as relaxation techniques to reduce muscle tension. These may include breathing exercises, such as diaphragmatic breathing, which can help to teach relaxation skills and reduce TMJ-related discomfort.
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Relaxation techniques
Deep Breathing
Breathing exercises can help reduce pressure in the jaw muscles. Try inhaling slowly for a count of five or ten, then exhaling slowly. This technique can help reduce stress and ease TMJ-related discomfort.
Meditation
Meditation can be a powerful tool to calm the mind and body, reducing overall tension and stress. There are many forms of meditation to explore, such as mindfulness meditation, guided meditation, or transcendental meditation.
Yoga
Yoga is a physical and mental practice that combines body postures, breathing techniques, and meditation to promote relaxation and reduce stress. It can help improve flexibility, strength, and balance, which may also benefit TMJ pain management.
Massage
Massaging the TMJ muscles can help release tension and improve blood circulation. Gently massage the jaw muscles with your fingertips, applying light pressure in circular motions. You can also use a warm or cold compress on the affected area to alleviate pain and reduce inflammation.
Relaxing Jaw Exercises
Specific jaw exercises can help relax the jaw muscles and improve mobility. For example, place your thumb under your chin and gently push upward while simultaneously opening your mouth against the resistance of your thumb. Hold the open position for a few seconds, then release. Repeat this exercise 5-8 times.
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Simple jaw exercises
TMJ arthralgia is a condition that refers to pain and inflammation inside the temporomandibular joints. This pain may manifest as jaw discomfort, headaches, clicking sounds, and difficulty in opening or closing the mouth. TMJ pain is a common and difficult-to-treat condition, but several exercises can help relieve it. Here are some simple jaw exercises to help release TMJ muscles:
Goldfish Exercises
Goldfish exercises (full-opening exercises) are one of the best ways to relieve TMJ pain. This exercise involves opening your mouth as far as possible while keeping your tongue on the roof of your mouth and the muscles around the joint relaxed. This helps stretch and strengthen the muscles supporting your jaw, reducing tension and pain. A variation of this exercise is to partially open and close the mouth in a motion similar to a goldfish, increasing the range of motion flexibility and decreasing joint stiffness.
Chin Tucks
Chin tucks are a simple exercise to relieve TMJ pain. This exercise involves tucking your chin toward your chest while keeping your neck and head straight. Hold this position for several seconds before slowly releasing it and returning to the starting position. This exercise can improve posture and reduce tension in the jaw muscles.
Resisted Opening and Closing of the Mouth
Place your index fingers under your chin and gently try to open your mouth. Your fingers should resist the motion, allowing you to feel the muscles of your jaw and face working. This exercise can also be done with a resistance device specifically designed for this purpose. Additionally, you can place your thumb under your chin and gently push upward while trying to open your mouth against the resistance.
Jaw Movement
Gently open your mouth wide enough to feel a stretch but not to the point of pain. Hold this position for a few seconds, and then slowly close your mouth. Repeat this movement 5-10 times. You can also try side-to-side jaw movements and forward jaw movements to relieve tension in the joint.
Relaxation Techniques
In addition to these exercises, incorporating relaxation techniques can help ease tension and reduce stress, which can contribute to TMJ pain. The Mayo Clinic recommends breathing exercises, such as inhaling for a count of five or ten and then slowly exhaling. Other techniques include deep breathing, meditation, or yoga.
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Lifestyle changes
TMJ disorders can cause jaw pain, popping, clicking, and headaches. While the discomfort often goes away on its own, TMJ exercises and massages can help ease the pain. Here are some lifestyle changes you can make to relieve TMJ pain:
Relaxation Techniques
Stress can cause TMJ pain, so relaxation techniques can help reduce it. Try deep breathing exercises: inhale for a count of five or ten, then slowly exhale. You can also try meditation or yoga to reduce overall stress and ease TMJ-related discomfort.
Self-Massage
Massaging the TMJ muscles can help release tension, improve blood circulation, and enhance joint mobility. Place your fingertips on the masseter muscle (the big jaw muscle just in front of the ear) on both sides of your jaw. Apply gentle pressure in circular motions. You can also use your fingers to provide slight resistance as you gently open and close your mouth.
Hot and Cold Compresses
Apply a warm or cold compress to the affected area for 10-15 minutes to help alleviate pain and reduce inflammation.
Jaw Exercises
Try gentle jaw exercises to stretch and strengthen the jaw muscles. Place your thumb under your chin and gently push upward while simultaneously opening your mouth against the resistance of your thumb. Hold for a few seconds, then release. Repeat this exercise 5-10 times. You can also try moving your jaw from side to side while holding an object like a wooden craft stick or tongue depressor between your front teeth.
Mouth Guards
If you grind your teeth or clench your jaw at night, your doctor may recommend a mouth guard to help prevent this and reduce TMJ pain.
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Frequently asked questions
TMJ stands for temporomandibular joint, and it is a condition that causes pain and inflammation inside your joints.
Symptoms of TMJ include jaw pain, headaches, clicking sounds, and difficulty in opening or closing the mouth.
TMJ pain can be relieved through massaging the TMJ muscles, which can help release tension, improve blood circulation, and enhance the joint's mobility.
Yes, there are many exercises to relieve TMJ pain, such as placing your thumb under your chin and gently pushing upward while simultaneously trying to open your mouth against the resistance of your thumb.
Over-the-counter pain relievers such as ibuprofen and acetaminophen may help relieve TMJ pain. Doctors may also prescribe muscle relaxers for severe pain.
