Resting jaw position
- Rest your tongue gently on the roof of your mouth behind your front teeth.
- Let your teeth stay slightly apart and your lips closed.
- Check in on this through the day.
Tip: 'Lips together, teeth apart' is the goal.
Home exercises · Physiotherapy
TMJ Exercises for Jaw Pain You Can Do at Home
Helena Greyvenstein, Physiotherapist · Dr. Alex Greyvenstein, DCJaw pain often comes with clenching, tension and neck posture. The TMJ exercises here are mostly about letting your jaw rest and opening it in a straight line.
Helena and Dr. Alex chose these for people they see at home in Oakville, Burlington and Milton. They're general guidance, not a substitute for an assessment.
Safety first
Before you start
Use a mirror for the first few days, and stop short of pain or locking.
Move slowly and stay in a comfortable range. Mild stretching, tiredness or soreness that settles within a day is normal. Sharp pain, or symptoms that spread or get worse, mean stop.
Stop and get checked if you have:
- Your jaw gets stuck open and you can't close it (go to the emergency department)
- Your jaw gets stuck closed or you suddenly can't open fully (see your dentist or doctor soon)
- New jaw pain when chewing if you're over 50, with headache, scalp tenderness or vision changes (see a doctor the same day)
- Swelling, fever, or pain after a blow to the face
- Jaw pain with chest pain, shortness of breath or pain into the arm (call 911)
- Sudden changes in your bite or tooth pain (see your dentist)
The routine
TMJ exercises, step by step
Controlled opening
- Keep your tongue on the roof of your mouth.
- Slowly open your mouth as far as is comfortable, watching in a mirror to check your jaw opens straight down.
- Close slowly.
Tip: Stop before any click or pain.
Gentle resisted opening
- Place your thumb under your chin.
- Open your mouth slowly against very light pressure.
- Hold, then close.
Tip: Light pressure only.
Jaw muscle self-massage
- Find the muscle at the angle of your jaw that bulges when you clench.
- Massage in small circles with your fingertips while keeping your jaw relaxed.
Tip: Firm but comfortable.
Chin tucks
- Sit tall and gently slide your chin straight back.
- Hold, then relax.
Tip: Neck posture affects jaw tension.
Progress
How often to do them and how to progress
Start with the easier exercises and fewer repetitions, then build up gradually over the coming weeks as they feel easier. Start with the resting position. You can practise it anywhere, even stuck on the QEW.
If an exercise flares things up, go back to the last version that felt fine, or skip it and ask about it at your visit.
Next step
When TMJ jaw exercises aren't enough: physio at home in Oakville
If you're not improving after two to three weeks, or the pain keeps coming back, an assessment can look for the reason and adjust these exercises to suit you. Read more about our jaw pain and TMJ treatment, or see in-home physiotherapy in Oakville.
Common questions
Questions about TMJ jaw exercises
Common questionDo TMJ exercises work?
Research suggests exercise and self-care can help many people with jaw pain, often alongside hands-on treatment and habits like reducing clenching.
Common questionHow do I stop clenching my jaw during the day?
Practise the resting jaw position, set reminders, and notice when you clench, often during stress, driving or screen time.
Common questionShould I see a dentist or a physiotherapist for TMJ?
Both can help. A dentist looks at your teeth and bite and may suggest a night guard; a physiotherapist or chiropractor treats the jaw muscles, joint and neck.
Common questionIs jaw clicking a problem?
Clicking without pain is common and often not a concern. Clicking with pain, locking or limited opening is worth getting checked.
Get started
Want a plan made for you?
We'll check your jaw, your neck and your daily habits, and keep the list short enough to fit into a busy day.
Home visits inOakvilleBurlingtonMilton