Dominic Stone
The masseter muscle is a powerful muscle that sits on either side of the face and helps us to chew and eat our food. While it may not be as famous as the bicep, it is an important muscle that helps us to function daily. The masseter muscle can be exercised and strengthened through a variety of means, including chewing harder foods and gum, and performing specific jaw exercises. However, overworking the masseter muscle can lead to hypertrophy, resulting in a square-angled or bottom-heavy appearance of the face. This can be treated through conservative/non-surgical therapies, behaviour therapy, or injection therapy.
| Characteristics | Values |
|---|---|
| Number of masseter muscles in the human body | 2 |
| Location of the masseter muscle | Right next to where jaws meet, in front of the TMJ between the cheekbone and lower jaw |
| Function of the masseter muscle | Elevate the lower jaw/mandible and assist in protrusion/forward movement of the lower jaw |
| Ways to train the masseter muscle | Chewing gum, using jaw exercisers, eating protein, performing TMJ physical therapy exercises, opening and closing the mouth slowly, pushing the fist against the jaw |
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Chewing gum
While chewing gum can be a convenient way to train the masseter muscle, it is not the only way. There are simple exercises that can help strengthen the muscle, such as yawning or opening your mouth wide and then slowly closing it. You can also try opening your mouth about 1 inch (2.5 cm) wide and pushing your fist against your jaw, holding for at least 5 seconds, and then releasing.
It is important to be mindful of potential risks when training the masseter muscle. Overworking the muscle through excessive gum chewing or other habits like teeth grinding can lead to pain, tightness, and headaches. Additionally, chewing gum with sucrose can contribute to enamel demineralization and cavities. Therefore, it is recommended to chew gum in moderation and be aware of any signs of strain or overwork in the muscle.
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Yawning
To perform the yawn exercise, open your mouth wide as if you are yawning, so that you are able to fit three fingers inside. Then, slowly close your mouth. Take your time to feel the jaw muscles stretching and tightening. The more you use your jaw, the stronger your masseter will become. Aim for at least six repetitions, six times a day.
In addition to yawning, there are other exercises that can help train the masseter muscle. One such exercise involves placing your tongue on the roof of your mouth with your teeth slightly apart, and then "clucking" your tongue like a chicken. This exercise can be done anywhere and helps isolate the masseter muscle. Another exercise involves pushing your fist against the bottom of your jaw while opening your mouth about one inch wide. Hold this position for at least five seconds, and then release. As your masseter muscle strengthens, you can increase the duration of the stretch.
It is important to note that some people seek to reduce the size of their masseter muscle for cosmetic reasons, as a hypertrophic masseter can result in a thickened lower face. Additionally, overuse of the masseter muscle through jaw clenching or teeth grinding can lead to pain and degenerative issues, such as temporomandibular joint (TMJ) disorder or myofascial pain dysfunction (MPD). If you experience any pain or discomfort, it is recommended to consult a healthcare professional.
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Resistance training
Facial fitness units, such as Jawzrsize, are specifically designed for resistance training of the masseter muscle. These devices are placed in the mouth, and users perform controlled biting movements, similar to how a dumbbell works the bicep. Consistency is crucial, and incorporating these exercises into your daily routine can lead to noticeable improvements in facial definition and oral health.
Isometric exercises are another form of resistance training for the masseter muscle. These exercises involve using mouthpieces to perform maximum clenching actions for a set duration, such as 10 seconds, repeated several times with short intervals in between. This type of exercise has been found to improve masticatory ability and occlusal force, leading to better oral function.
Additionally, there are some simple at-home exercises that can be done without any equipment. One such exercise involves placing the tongue on the roof of the mouth and "clucking" like a chicken while keeping the teeth slightly apart. This can be repeated in sets of 6, up to 6 times per day. Another exercise is to open the mouth wide enough to fit 3 fingers inside and then slowly close it, feeling the masseter muscle contract. This can also be done in sets of 6, up to 6 times per day, or progressed to 3 sets of 10-15 repetitions.
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Physical therapy
The masseter muscle is responsible for chewing and clenching the jaw. It is located right in front of the temporomandibular joint (TMJ) between the cheekbone and lower jaw. When this muscle becomes overworked due to teeth-grinding or jaw clenching habits, it can lead to TMJ dysfunction, resulting in pain and inflammation. TMJ dysfunction is characterised by symptoms such as difficulty chewing, popping or clicking in the jaw, pain and tenderness in the jaw, neck and shoulders, head pain, and the inability to open the mouth fully.
One such exercise is the masseter muscle stretch. To perform this stretch, sit in a stable chair with good posture and locate the masseter muscles by clenching your jaw. Place the heels of your hands on these muscles and slowly open your jaw while pushing up on them. Initially, you may not be able to open your mouth fully without feeling pain, so just open it as wide as you comfortably can. Hold the stretch for about three seconds before slowly returning to the starting position.
Another exercise to target the masseter muscle is resistance training with your fist. Sit or stand up straight with your chin level to the floor and open your mouth about one inch wide. Push your fist up against your jaw and hold for at least five seconds before releasing. Repeat this exercise in sets of 10 to 15 repetitions, and as your muscles strengthen, you can increase the duration of each stretch.
In addition to these exercises, tongue exercises can also be beneficial. With your tongue resting against the roof of your mouth, cluck your tongue while keeping your teeth slightly apart. Repeat this six times, up to six sessions per day. This isolates the masseter muscle and helps strengthen it.
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Relaxation techniques
Relaxing the masseter muscle is important to prevent strain and promote a painless range of motion. Here are some relaxation techniques to help you achieve this:
Jaw Stretching
Stretching the jaw can help relax the masseter muscle and improve jaw flexibility. A simple way to do this is by opening your mouth wide, as if yawning, and then slowly closing it. Focus on moving slowly and feeling the stretch in your jaw muscles. Be careful not to grind your teeth together during this exercise.
Self-Massage
Gentle massage can help relax the muscles surrounding the jaw. Try kneading or gently stripping the muscles from the top of the joint down into the belly of the cheek. This can help encourage a painless range of motion and reduce tension in the masseter muscle.
Controlled Mouth Closing
This technique involves opening your mouth about one inch wide and then slowly closing it, holding the closed position for a few seconds. Start with a shorter duration, such as 30 seconds, and gradually increase the time as you get comfortable. This helps strengthen the masseter muscle and improves your control over its movement.
Fist Resistance Training
Stand or sit up straight with your chin level to the floor. Open your mouth about one inch wide and push your fist gently against the bottom of your jaw. Hold this position for at least five seconds before releasing. As your muscles get stronger, you can increase the duration and the number of repetitions.
Tongue Clucking
For this exercise, close your mouth so that your teeth are barely apart. Now, cluck your tongue, focusing on isolating the movement to your masseter muscle. This targeted exercise helps you concentrate on engaging and relaxing the masseter.
Remember, it is important to listen to your body and not over-exert yourself. If you feel any discomfort or strain, adjust the exercises as needed or consult a healthcare professional for personalized advice.
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Frequently asked questions
The masseter muscle is one of the most important muscles in the human body, located right next to where the jaws meet. Humans have two masseter muscles, one on each side of the face, and they help elevate and move the lower jaw/mandible.
The masseter muscle naturally grows stronger when you use it, so regular exercise can help achieve a tighter jawline. You can do simple exercises like yawning, or opening and closing your mouth slowly. You can also try resistance training by pushing your fist against your jaw.
Chewing gum is often suggested as a way to train the masseter muscle, similar to how lifting weights trains other muscles in the body. However, this can cause serious safety concerns, especially if you already have issues with teeth grinding or TMJ dysfunction.
TMJ stands for temporomandibular joint dysfunction, which is a condition that causes pain and inflammation in the jaw joint. It can be caused by overly tight jaw muscles, so specific physical therapy exercises can help treat it.
