14 Simple TMJ Exercises to Reduce Jaw Pain, Stiffness, and Tension

If you’ve ever experienced jaw pain that makes it hard to eat, talk, or even yawn, you know how much it can impact your daily life. Temporomandibular disorders (TMDs) refer to a group of conditions that affect the temporomandibular joint (TMJ), which connects your jaw to your skull, as well as the surrounding muscles and ligaments. TMDs can cause pain, stiffness, and limited movement, turning routine tasks into a frustrating challenge.

There are many good treatments for TMJ pain. One of the most effective is targeted exercise. Exercise therapy is a proven way to manage TMD symptoms and improve jaw function. “We want to get your muscles moving and increase blood flow to your jaw,” says Sam Mink, PT, DPT, a physical therapist at Hinge Health. 

Here are some TMJ exercises recommended by Hinge Health physical therapists to relieve pain and improve jaw function.

Interested in getting a personalized exercise therapy plan? Learn more about Hinge Health’s digital physical therapy program and see if you’re eligible.

TMJ Exercises for Pain Relief  

The following exercises for TMJ pain are recommended by Hinge Health physical therapists for relieving TMJ pain. You’ll notice that these exercises also target your neck, shoulders, and upper back rather than just your jaw. “People with TMJ pain typically assume that it’s just an issue with their jaw. And while there is something going on with your jaw, there are usually issues in other areas too, like your neck and shoulders,” says Dr. Mink. Strengthening and improving mobility in these regions is key to reducing tension and strain in your jaw.

Chin tucks strengthen your deep cervical flexors, the muscles that support your head and form the foundation for jaw movement. “This is a major component of TMJ pain treatment,” says Dr. Mink. “Weakness in your neck can cause your jaw to compensate, so it’s important to work on strength and stability in this area to improve jaw symptoms.”

How to do it:

• Stand in a comfortable position and nod your head slightly to bring your chin toward your chest.

• Glide or retract your chin back, focusing on relaxing your jaw muscles while you hold this position.

• Relax your neck muscles to move back to the starting position.

Get more information on how to do chin tucks.

Scapular squeezes strengthen the back of your neck and shoulders, which is especially helpful if you tend to round your shoulders forward. While there’s no perfect posture, this rounded position can cause your chin to jut forward and strain your jaw, potentially contributing to TMJ pain. Building shoulder strength helps ease this strain and supports more balanced movement throughout the day.

How to do it: 

• Stand with your elbows bent to 90 degrees and resting at your sides. 

• Move your elbows and shoulders backward while squeezing your shoulder blades together. 

• Relax your shoulders to the starting position.

Get more information on how to do scapular squeezes.

This is a good partner stretch to scapular squeezes. “Rounding your shoulders forward typically indicates that you’re tight in the front of your body and could use more strength in the back of your body,” says Dr. Mink. This move stretches your front, targeting your chest and shoulders. 

How to do it: 

• Stand in a doorway with your elbows bent and each forearm resting on one side of the doorframe. Your elbows should be at about chest height. 

• Step one foot through the doorway to move your hips and chest forward while your forearms stay in place. 

• Focus on creating length through your chest and arms. 

• Move your hips and chest back to relax out of the stretch.

These improve your neck’s range of motion. “If your neck’s range of motion is limited, your body often compensates in other areas, including your jaw,” says Dr. Mink. Increasing neck mobility reduces the strain on your jaw and can ease TMJ discomfort.

How to do it:

• Start by standing comfortably. 

• Rotate your head as if you’re looking over your shoulder. 

• Hold this stretch. 

• Come back to center before rotating your head the opposite direction.

These gently stretch and release tension in your neck muscles, which can contribute to jaw discomfort. 

How to do it: 

• Stand or sit in a comfortable position.

• Slowly tilt your head to the side, lowering your ear toward your shoulder.   

• Hold here, then lift your head back to the starting position. 

• Repeat on the opposite side. 

Get more information on how to do head tilts.

Head nods engage and strengthen your deep cervical flexors, the muscles that support your head and neck. Strengthening these muscles helps reduce unnecessary strain on your jaw during daily movements. 

How to do it:

• Start by standing comfortably. 

• Bend your neck so your chin moves toward your chest. 

• Extend your neck up toward the ceiling and hold. 

• Relax your head to the starting position.

This move helps release tightness in the levator scapulae, a muscle that connects your neck and shoulder. “This stretch improves neck mobility and flexibility, which can ease tension and reduce strain on your jaw,” says Dr. Mink. 

How to do it:

• Sit up tall with your arms at your sides. 

• To stretch the right side of your neck, hold the side of the chair with your right hand. 

• Tilt and rotate your head down to the left like you’re moving your nose to smell the front of your left armpit.  

• Keep your shoulders relaxed as you hold this stretch. 

• Lift your head up to return to the starting position. 

• Repeat on the other side.

This stretch releases tension in your upper trapezius muscles, which connect your shoulders to your neck. Tightness in this area can contribute to neck and jaw discomfort, as these muscles often carry extra stress. 

How to do it:

• Sit upright with your arms at your sides.

• To stretch the right side of your neck, hold the side of the chair with your right hand and tilt your head to the left side like you’re dropping your left ear to listen to the front of your underarm. 

• Keep your shoulders relaxed as you hold the stretch. 

• Lift your head up to return to the starting position. 

• Repeat on the other side.

This targets your scalene muscles, which connect your neck to your upper ribs and often hold tension. Tightness in these muscles can contribute to neck stiffness and jaw discomfort. By releasing this tension, the scalene stretch improves neck mobility and eases strain on your jaw. 

How to do it: 

• Sit up tall with your arms at your sides. 

• To stretch the right side of your neck, hold the side of the chair with your right hand. 

• Side bend and extend your neck to the left. 

• Keep your shoulders even and relaxed as you hold this stretch. 

• Return your head to the starting position and repeat on the other side.

The information contained in these videos is intended to be used for educational purposes only and does not constitute medical advice or treatment for any specific condition. Hinge Health is not your healthcare provider and is not responsible for any injury sustained or exacerbated by your use of or participation in these exercises. Please consult with your healthcare provider with any questions you may have about your medical condition or treatment.

Additional Exercises: Rocabado Series

In addition to the exercises recommended above, the Rocabado series is a specialized set of exercises designed to help alleviate TMJ-related pain. Named after Dr. Rocabado, who developed this well-researched regimen, the series focuses on improving jaw function, posture, and the coordination of your neck, shoulder, and upper back muscles. “There’s been a lot of research on the effectiveness of these exercises,” says Dr. Mink. “I have found that these exercises work well for my patients a lot of the time.”

Known as the “6x6 protocol,” the Rocabado series involves performing each exercise six times a day with six repetitions. “This frequency can feel intimidating and simply unrealistic for a lot of people,” says Dr. Mink. “So I often recommend people do these exercises three times a day and do 12 repetitions instead of six.” 

Most Rocabado routines include a combination of exercises targeting your neck, shoulders, and jaw, as these areas work together to affect TMJ function. Below are a few examples of jaw-focused exercises commonly included in a Rocabado series. Note that the protocol can vary slightly, but the core concept remains the same: addressing the underlying issues contributing to TMJ pain through movement and strengthening the muscles around your jaw, neck, and shoulders. 

1. Tongue on Roof of Mouth

Keeping your tongue on the roof of your mouth encourages your jaw muscles to relax, and it prevents excessive jaw movement that can make TMJ pain worse. 

How to do it: 

• Begin in an upright sitting position.

• Let your jaw relax, then press the tip of your tongue to the roof of your mouth and release. 

• Do six repetitions, holding each rep for six seconds. 

• PT tip: Keep your face relaxed and avoid letting your jaw shift to either side during the exercise.

2. Controlled Jaw Opening With Tongue on Roof of Mouth

This promotes smooth, controlled jaw movements. “It prevents your jaw from moving side to side when you open and close your mouth,” explains Dr. Mink. 

How to do it: 

• Sit or stand upright. 

• Place your tongue on the roof of your mouth and your pointer fingers on your TMJs, the bony bumps just in front of your ears.

• Slowly open and close your mouth while keeping your tongue on the roof of your mouth.

• Feel for symmetrical movement of the TMJ bones with your fingers. 

• Limit your motion to the range where both sides move equally.

• Do six repetitions. 

• PT tip: Use a mirror to guide your movement, ensuring your jaw stays centered and you open only as far as is pain free for you.

3. Isometric Jaw Abduction

This movement helps strengthen your jaw muscles. It builds stability, reduces strain on your TMJ, and helps relieve pain by improving muscle control and endurance. 

How to do it: 

• Begin in an upright sitting position. 

• Place your fist under your chin and apply a gentle pressure as you try to open your jaw slightly. 

• Do six repetitions, holding each rep for six seconds. 

• PT tip: Don’t let your jaw shift to either side during the exercise. 

4. Resisted Side-to Side-Jaw Gliding

This move strengthens the muscles involved in side-to-side jaw movements. It improves jaw stability and control, reduces stiffness, and relieves tension in your TMJ and surrounding muscles.

How to do it: 

• Sit upright in a comfortable position with your shoulders relaxed.

• Place your right hand against the right side of your jaw, just in front of your ear.

• Gently press your jaw against your hand, resisting the movement without letting your jaw shift significantly.

• Hold for a few seconds, then relax.

• Repeat on the left side by placing your left hand against the left side of your jaw.

• Perform six repetitions on each side.  

5. Tongue Clicks 

Tongue clicks improve coordination between your tongue and jaw muscles while promoting relaxation. 

How to do it: 

• Sit or stand upright in a comfortable position with your shoulders relaxed.

• Press the tip of your tongue firmly against the roof of your mouth, just behind your front teeth.

• Pull your tongue away from the roof of your mouth quickly to create a clicking sound.

• Do six repetitions. 

• PT tip: Keep your jaw relaxed and avoid clenching your teeth while performing this exercise.

Personalizing Your TMJ Exercises 

Note: Some of these moves may feel challenging if you’re dealing with a TMJ pain flare. On the other hand, if you’re doing these moves proactively to prevent pain, some may feel subtle or too easy. Working with a Hinge Health physical therapist can help make sure your exercises are the right amount of challenge for you. 

Benefits of TMJ Exercises 

Dealing with TMJ pain can feel frustrating, especially when simple actions like chewing or talking become uncomfortable. TMJ exercises are designed to strengthen and relax the muscles around your jaw, reduce tension, and improve mobility. While the idea of moving an already sore area might seem counterintuitive, these exercises are usually a safe, low-impact way to treat your pain and support jaw healing. Here’s more on the benefits of TMJ exercises.

• Relieve jaw pain. TMJ exercises can help ease tension in your jaw muscles, reducing the discomfort often associated with TMDs. Over time, consistent practice can also help address the root causes of muscle tightness for longer-lasting relief.

• Improve jaw mobility. Regular practice of these exercises can improve the range of motion in your jaw, making it easier to chew, talk, or yawn without pain. This can be particularly helpful for stiffness that limits everyday activities.

• Reduce headaches. Since tension in your jaw can often contribute to headaches, TMJ exercises may help alleviate this associated pain. 

• Minimize clicking or popping. Strengthening and relaxing your jaw muscles can help reduce the sounds of clicking or popping that sometimes accompany TMDs. This can make movement feel smoother and more comfortable during everyday activities.

• Support long-term joint health. By improving muscle balance and coordination, TMJ exercises can help protect your jaw from further strain or dysfunction. Over time, they may reduce the likelihood of flare-ups and support better overall jaw stability.

How Hinge Health Can Help You

If you have joint or muscle pain that makes it hard to move, you can get the relief you’ve been looking for with Hinge Health’s online exercise therapy program.

The best part: You don’t have to leave your home because our program is digital. That means you can easily get the care you need through our app when and where it works for you.

Through our program, you’ll have access to therapeutic exercises and stretches for your condition. Additionally, you’ll have a personal care team to guide, support, and tailor our program to you.

See if you qualify for Hinge Health and confirm free coverage through your employer or benefit plan here.

This article and its contents are provided for educational and informational purposes only and do not constitute medical advice or professional services specific to you or your medical condition.

References 

1. Shimada, A., Ogawa, T., Sara Reda Sammour, Taichi Narihara, Shigeo Kinomura, Koide, R., Noma, N., & Sasaki, K. (2023). Effectiveness of exercise therapy on pain relief and jaw mobility in patients with pain-related temporomandibular disorders: a systematic review. Frontiers in Oral Health, 4. doi:10.3389/froh.2023.1170966

2. Mulla, N. S., Vinod Babu, K., Sai Kumar, N., & Rizvi, S. R. (2015). Effectiveness of Rocabado’s Technique for Subjects with Temporomandibular Joint Dysfunction - A Single Blind Study. International Journal of Physiotherapy, 2(1), 365. doi:10.15621/ijphy/2015/v2i1/60050

3. Lindfors, E., Arima, T., Baad-Hansen, L., Bakke, M., De Laat, A., Giannakopoulos, N., Glaros, A., Guimarães, A., Johansson, A., Le Bell, Y., Lobbezoo, F., Michelotti, A., MüllerF., Ohrbach, R., Wänman, A., Magnusson, T., & Ernberg, M. (2019). Jaw Exercises in the Treatment of Temporomandibular Disorders—An International Modified Delphi Study. Journal of Oral & Facial Pain and Headache, 39(4), 389–398. doi:10.11607/ofph.2359

4. Nur, A., Dewati Ayusri Artha, Ganendra Anugraha, Barus, L., Muhammad Ruslin, Ardiansyah Syahrom, & Sumarta, M. (2024). The effectiveness of physical therapy for temporomandibular disorder: A systematic review. F1000Research, 13, 1380–1380. doi:10.12688/f1000research.157532.1

5. Prakash, A., Dutta, P., & Sasidharan, S. (2024). Review of Literature on Effectiveness of Rocabado Exercise to Reduce Pain and Increase Range of Motion for Musculoskeletal Disorders. https://www.ijfmr.com/papers/2024/3/21910.pdf