How the jaw joint and muscles work
NIDCR explains that each person has two temporomandibular joints (TMJs), one on each side of the jaw, which you can feel by placing your fingers in front of your ears and opening your mouth. TMD is a group of more than 30 conditions that cause pain and dysfunction in the jaw joint and the muscles that control jaw movement, grouped into joint disorders, chewing muscle disorders and headaches linked to TMD.
The Liverpool leaflet describes two chewing muscles that are often tight: the temporalis, on the side of the head, and the masseter, on the side of the jaw under the cheekbone. Common symptoms of TMD are explained in our guide to TMJ symptoms.
Why exercises can help some TMJ problems
NIDCR explains that many TMDs last only a short time and go away on their own, and that because evidence for many treatments is limited, experts recommend conservative treatments first and avoiding treatments that permanently change the jaw, teeth or bite. When discomfort starts, a doctor or dentist may suggest applying heat or cold together with exercises to gently stretch and strengthen the jaw muscles.
NIDCR adds that physical therapy aims to maintain, improve or restore movement and function, and that research suggests manual therapy can help improve function and relieve pain. Exercises are one part of a broader plan, not a guaranteed fix for every type of TMD.
Relaxed jaw and tongue position
The Liverpool leaflet suggests starting with a moist, warm towel over the painful area for about 10 to 15 minutes, using only gentle warmth to avoid burns, followed by a couple of minutes of gentle circular massage of the temporalis and masseter muscles.
It then describes a relaxed jaw position, sometimes called the “n” position: rest the tip of the tongue just behind the upper front teeth, as if saying the letter n. This is practiced frequently through the day, starting from a good sitting posture.
Controlled opening exercises
The Liverpool leaflet includes controlled opening exercises such as:
- placing the tongue on the roof of the mouth as far back as possible, then slowly opening the mouth while keeping the tongue in contact with the roof
- a midline exercise in front of a mirror: opening the mouth gently while making sure the jaw stays central
- placing a fist under the jaw and trying to open the mouth against gentle resistance
- a gentle stretch, opening the mouth slightly using the thumbs and index fingers
The leaflet stresses that you do not need to do all the exercises: a professional advises which ones are right for you. The hold times and repetitions are left blank to be filled in individually.
Side-to-side and forward movements
Other exercises in the Liverpool leaflet involve moving the lower jaw:
- sliding the lower jaw to the right, then to the left
- pushing the lower jaw forward (protrusion)
- pushing the jaw forward or to one side against gentle resistance from two fingers on the chin or the side of the jaw
Unless told otherwise, the leaflet suggests five repetitions, two to three times a day. All movements should be slow, gentle and within a comfortable range, never forced.
Posture and neck in moderation
The Liverpool leaflet explains that poor sitting posture can make the back teeth clench, increasing tension in the jaw muscles, while good posture helps the jaw muscles relax and supports normal breathing. Simply sitting well before doing the exercises is part of the routine.
Posture is a helpful addition, not the main treatment. Strong or forced neck exercises are not needed for TMD unless a professional recommends them for a specific neck problem.
Self-care: soft food, heat, avoiding wide opening
NIDCR describes simple measures that a doctor or dentist may recommend when jaw discomfort starts:
- eating soft foods
- applying heat or cold to the face, together with gentle exercises
- taking over-the-counter pain relievers such as ibuprofen, if suitable for you
- reducing habits such as jaw clenching, chewing gum or nail biting
- learning about your type of TMD, practicing relaxation and staying involved in meaningful activities
NIDCR stresses that clicking or popping without pain is common, normal and does not need treatment, so exercises are not needed for painless clicking. See also our guide to jaw clicking when chewing.
When to stop an exercise
Exercises should be gentle. Stop an exercise and ask for advice if it causes sharp pain, increases your pain afterwards, makes the jaw lock or catch, or reduces how far you can open. A slight stretching feeling is acceptable; pain is not a sign that the exercise is working.
Avoid forcing the mouth wide open, biting on objects to stretch the jaw or trying to “realign” the jaw yourself. NIDCR advises against treatments that permanently change the bite or teeth unless clearly justified, and notes that a bad bite or orthodontic treatment has not been shown to cause TMD.
Where the sources differ
NIDCR gives the overall framework: TMD often improves on its own, conservative care comes first, and evidence for many treatments is limited. It recommends gentle stretching and strengthening without describing specific movements. The Liverpool leaflet (review due March 2029) gives specific exercises, but leaves hold times and repetitions blank because they are chosen for each person.
A video playlist that ranks for this search was not analyzed. Some online routines include forceful stretches, stacked objects between the teeth or self-realignment of the jaw; neither source supports these. If your symptoms do not improve, our physiotherapy practice in Bilbao can assess your jaw and prescribe an individual exercise plan for adults (consultations are in Spanish).
In summary
Many TMDs improve with time and simple care. Gentle exercises, warmth and light massage, a relaxed jaw position, good posture, soft foods and reducing clenching or gum chewing are reasonable first steps. Not every exercise suits everyone, and none should be painful. Painless clicking needs no treatment.
A personal exercise card helps: write down, with your physiotherapist or dentist, which exercises you do, how long to hold them, how many times and how often, and your stop signal (for example, sharp pain or locking). See a professional if pain persists, worsens or limits eating or speaking.
Frequently asked questions about TMJ exercises
These answers are general information and do not replace an examination or individual medical advice.
What exercises help TMJ pain?
Gentle exercises such as a relaxed jaw position, controlled opening with the tongue on the roof of the mouth, side-to-side and forward movements, and light resistance exercises, chosen by a professional.
How often should I do TMJ exercises?
The Liverpool leaflet suggests five repetitions, two to three times a day, unless your therapist advises otherwise. The relaxed jaw position can be practiced often during the day.
Should TMJ exercises hurt?
No. A gentle stretch is fine, but stop and seek advice if an exercise causes sharp pain, increases pain afterwards or makes the jaw lock.
Can exercises fix a clicking jaw?
Clicking without pain is normal and needs no treatment. Exercises aim to reduce pain and improve movement, not to eliminate painless sounds.
What else helps alongside exercises?
Soft foods, warmth or cold, simple pain relief if suitable, reducing clenching and gum chewing, relaxation and good posture.
When should I see a professional?
If pain persists or worsens, limits eating or speaking, the jaw locks, or you are unsure which exercises suit you. A dentist, doctor or physiotherapist can assess you.
Sources
- National Institute of Dental and Craniofacial Research (NIH) · TMD (temporomandibular disorders)
- University Hospitals of Liverpool Group (NHS) · Temporomandibular joint exercises
This guide is for general information and does not replace medical advice. How a problem is diagnosed and treated depends on your examination and medical history. If you think you have an emergency, contact your local emergency services.