Struggling with jaw pain, clicking, popping, or tension? You're not alone. Temporomandibular joint disorders, or TMJ, affect millions of people and can cause a range of painful, disruptive symptoms. Fortunately, most TMJ symptoms can be managed without surgery, starting with simple at-home exercises.
What Is TMJ Disorder?
Your temporomandibular joint connects your jawbone to your skull, acting like a sliding hinge. When the joint or surrounding muscles become strained or inflamed, you may experience:
- Jaw pain or tenderness
- Clicking, popping, or locking of the jaw
- Headaches or earaches
- Difficulty chewing
- Neck or shoulder tension
While surgery is rarely needed, early treatment and consistent at-home care can prevent TMJ from becoming a chronic issue. Practicing temporomandibular joint dysfunction self-care early on can make a significant difference in recovery.
“As an Orofacial Pain Specialist, I’ve seen how impactful conservative treatments can be for patients with TMJ disorders,” says Dr. TJ Robbins, with Carolinas Center for Oral & Facial Surgery “Jaw exercises, when done correctly and consistently, can reduce pain, improve function, and help prevent long-term complications. It’s important that patients work closely with their provider to ensure their treatment is tailored to their specific needs.”
At Carolinas Center for Oral & Facial Surgery, our board-certified oral surgeons and orofacial pain specialists specialize in diagnosing and treating TMJ disorders. In many cases, conservative care, including jaw exercises, lifestyle changes, and splint therapy, can significantly improve TMJ symptoms.
Watch the video below for a guided demonstration of 6 TMJ exercises you can try at home.
How to Perform These 6 TMJ Exercises for Best Results
These exercises promote jaw mobility, reduce tension, and retrain the muscles around your TMJ. Start slow and stop if you experience any sharp pain.
1. Tongue-to-Roof Stretch
Place the tip of your tongue on the roof of your mouth (just behind your front teeth). Slowly open your jaw as wide as comfortable while keeping your tongue in place.
- Repeat: 4 times
2. Small Hinge Movements
Relax your jaw and gently open and close it in small, controlled movements.
- Hold: Each repetition for 15 seconds
- Sets: 3
3. Relaxed Jaw Posture ("Uh" Position)
Keep your teeth slightly apart and lips gently closed, like you're saying “uh.” This relieves pressure on the joint throughout the day.
- Tip: Practice during daily tasks like driving or reading.
4. Head Turns with Chin Tuck
Tuck your chin slightly, then slowly turn your head to one side. Hold the stretch. Repeat on the other side.
- Hold: 10 seconds per side
- Repeat: 3 times
5. Tongue Blade Stretch
Insert stacked tongue blades (or popsicle sticks) between your teeth to stretch your jaw. Add one stick every three days as your jaw loosens.
- Tip: Don’t force it, only stretch within a comfortable range.
6. Resisted Closing
Place two fingers on your chin. Gently resist as you close your mouth in a small hinge movement.
- Repeat: 5 times
“These conservative therapies are rooted in evidence-based care and are often the first line of treatment for managing TMJ disorders without the need for surgery,” says Orofacial Pain Specialist, Dr. Robbins.
Start Your TMJ Treatment at Carolinas Center for Oral & Facial Surgery
Don’t let TMJ pain control your life. Whether you’re experiencing jaw pain, clicking, popping, headaches, or neck tension, relief is possible with the right care. At Carolinas Center for Oral & Facial Surgery, we specialize in personalized TMJ treatment that focuses on long-term relief and improved quality of life. Our experienced team of experts offers comprehensive care to help manage temporomandibular joint dysfunction. With locations across North and South Carolina, finding a trusted TMJ specialist near you is easy. Take the first step toward a pain-free life and contact us today.
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