Hearing a clicking or popping noise when you chew is one of the most

common symptoms. Others may feel pain and tenderness along the jaw,
sometimes reaching as far as the ear. This pain may also cause swelling in
some people.

1. Exercises to Help TMJ

Goldfish Exercise :

This exercise helps you align the jawbone while you chew.

Step 1: Press your tongue to the roof of your mouth.

Step 2: Now place one index finger onto the left TMJ and another index finger on your
chin.

Step 3: Drop your chin, applying light pressure with each finger and keeping the tongue
to the roof of the mouth. Repeat this exercise for the right TMJ.

Try this exercise a total of six times, six times daily.

2. Mandibular Stabilization Exercise :

This exercise similarly tries to align the jawbone and improve its range of motion over
time.

Step 1: Start with the jaw in a neutral, relaxed position.

Step 2: Hold your thumb to the base of the jaw, just below the chin, and apply gentle
pressure as you open your mouth.

Step 3: Repeat the motion, moving your thumb to the left and right sides of the jaw
respectively.

Try this exercise at least five times, five times daily.

3. Cervical Retraction “Chin Tucks” :

The goal of this exercise is to strengthen the cervical muscles and improve the
alignment of the head and spine.

Step 1: Start from a standing position with your shoulders back and chest lifted up.

Step 2: Bring your head straight back, tucking in your chin as you do so.

Step 3: Keep your head straight throughout this motion.

Hold this motion for three seconds at a time and repeat up to 10 times.

4. Side-to-Side Jaw Exercise :

For this exercise, you will need a small object, like a flat wooden stick. It will work to
target the jaw’s range of motion.

Step 1: Place a clean wooden stick, like a craft stick, in your mouth, biting it softly
between your top and bottom teeth.

Step 2: Now begin shifting your jaw from side to side without loosening your bite on
the stick.

Step 3: Shift your bottom jaw forward and back, still keeping your teeth clenched.

Try this exercise at least once a day and use a thicker stick if it gets too easy for
you.

5. Tongue Up Exercise :

This easy exercise targets the jaw muscles and also helps improve their range of
motion.

Step 1: From a seating or standing position, gently touch your tongue to the roof of
your mouth.

Step 2: Now, without letting your tongue drop, extend your jaw as far down as you
can.

Step 3: Still without moving your tongue, close your jaw and then open it again.

Repeat this chewing motion at least 10 times, three times a day.

NOTE:

None of these exercises should cause pain. If you experience pain while doing
them, either readjust your intensity or stop the exercise right away. Use an
icepack if you feel soreness, but consult with your doctor if you feel any pain
that lasts more than a few hours.

The point of these TMJ exercises is gradual improvement. You won’t feel better
right away, but over the course of time, you should be able to start relaxing and
aligning your jaw little by little. Since none of these exercises are labor-
intensive, they can easily be done while engaged in some other activity, like
using the internet or reading.