What Is the Best Exercise for TMJ?

Introduction: Understanding TMJ Pain

Temporomandibular joint disorder (commonly called TMJ or TMD) affects millions of Americans every year. The temporomandibular joint connects your jaw to your skull, enabling you to chew, speak, and yawn. When this joint becomes inflamed, misaligned, or strained, the result can be debilitating TMJ pain—often felt as jaw stiffness, clicking, popping, headaches, or even ear discomfort.

For many patients, the first question is: what is the best exercise for TMJ? Unlike general fitness routines, exercises for TMJ require precision, consistency, and medical guidance to ensure they relieve rather than aggravate symptoms.

As a TMJ Specialist, Dr. Nojan Bakhtiari has helped countless patients in New York City regain comfort and function through individualized treatment plans. Alongside professional TMJ treatment, certain targeted exercises can play an essential role in reducing pain and improving mobility.

The Role of Exercises in TMJ Treatment

Before exploring specific exercises, it’s important to understand why they matter. Just like physical therapy for knee or shoulder problems, jaw exercises:

• Strengthen the jaw muscles

• Improve joint mobility and stability

• Reduce stiffness and promote relaxation

• Retrain dysfunctional muscle patterns

• Support long-term recovery

However, not all exercises are created equal. Some may provide immediate relief, while others gradually restore function. That’s why consulting a TMJ Specialist in New York is crucial—incorrect exercises may worsen TMJ pain instead of alleviating it.

Signs You May Need TMJ Exercises

Exercises are not a universal solution, but they are highly beneficial for patients with:

• Jaw tightness or limited opening

• Clicking or popping noises without severe joint damage

• Muscle-related TMJ pain (myofascial pain syndrome)

• Stress-related jaw clenching or teeth grinding

• Post-treatment recovery (after splint therapy or injections)

If symptoms are severe, persistent, or worsening, a professional evaluation is essential. In NYC TMJ treatment, Dr. Nojan Bakhtiari emphasizes combining exercises with other modalities such as oral appliances, medication, and stress management.

What Is the Best Exercise for TMJ?

There isn’t a single “magic” movement that works for everyone. The best exercise for TMJ depends on your diagnosis. However, several exercises are widely recognized by specialists as safe and effective for reducing TMJ pain.

Below are the most recommended, evidence-based options:

1. Jaw Relaxation Exercise (Rest Position Training)

Purpose: Reduces unnecessary tension in the jaw muscles.

How to do it:

1. Sit upright with good posture.

2. Allow your jaw to rest slightly open, teeth apart, and tongue gently resting on the roof of your mouth just behind your front teeth.

3. Breathe deeply and relax your shoulders.

4. Hold this position for 30 seconds to 1 minute.

Why it works: Many patients unconsciously clench their jaws throughout the day. This simple habit retrains your jaw to stay relaxed, decreasing pressure on the temporomandibular joint.

2. Goldfish Exercises (Partial and Full Opening)

Purpose: Improves jaw mobility and reduces clicking.

How to do it (partial opening):

1. Place your tongue on the roof of your mouth.

2. Put one finger on your TMJ (just in front of your ear).

3. Place another finger on your chin.

4. Gently open your jaw halfway and close again.

5. Repeat 6 times, once or twice daily.

Full opening variation: Open your jaw fully while maintaining the same finger positions.

Why it works: This exercise strengthens jaw muscles while promoting proper joint movement, helping reduce misalignment and discomfort.

3. Chin Tucks

Purpose: Improves posture, relieves strain on jaw and neck muscles.

How to do it:

1. Sit or stand tall with your shoulders back.

2. Pull your chin straight back, creating a “double chin.”

3. Hold for 3–5 seconds, then relax.

4. Repeat 10 times, twice daily.

Why it works: Poor posture, especially forward head posture, can contribute to TMJ pain. Chin tucks restore alignment and reduce joint stress.

4. Controlled Jaw Opening

Purpose: Retrains proper jaw movement and prevents deviation.

How to do it:

1. Place your fingers vertically along the middle of your chin.

2. Slowly open your jaw while keeping it straight.

3. Use the mirror to check alignment.

4. Close slowly.

5. Repeat 5–10 times, once or twice daily.

Why it works: Many patients with TMJ disorders experience lateral deviation when opening. Controlled opening corrects movement patterns.

5. Resisted Jaw Movements

Purpose: Strengthens jaw muscles for stability.

How to do it (resisted opening):

1. Place your thumb under your chin.

2. Slowly open your jaw while applying gentle resistance with your hand.

3. Hold for 5 seconds, then relax.

4. Repeat 5 times.

Resisted closing variation:

1. Open your mouth.

2. Place your hand under your chin.

3. Try to close your jaw while applying resistance.

Why it works: These exercises prevent weakness and instability, which often contribute to recurring TMJ pain.

6. Side-to-Side Jaw Exercise

Purpose: Increases lateral movement and flexibility.

How to do it:

1. Place a tongue depressor or similar object between your teeth.

2. Slowly move your jaw side to side.

3. As you progress, stack additional objects to increase resistance.

Why it works: Limited side-to-side movement is common in TMJ disorders. This exercise gently restores mobility.

7. Tongue-Up Stretch

Purpose: Enhances jaw control and relaxation.

How to do it:

1. Keep your tongue on the roof of your mouth.

2. Slowly open your mouth while keeping the tongue in place.

3. Open as wide as comfortable, then close slowly.

4. Repeat 5–10 times.

Why it works: It encourages proper tongue posture, reduces strain, and promotes smooth joint motion.

Complementary Strategies with Exercises

Exercises are most effective when combined with broader strategies for TMJ treatment:

• Moist heat or cold packs: To relax muscles or reduce inflammation.

• Stress management: Stress often increases clenching and grinding.

• Dietary adjustments: Eating softer foods during flare-ups reduces strain.

• Professional therapy: Splints, injections, and advanced treatment options under the supervision of a New York TMJ Specialist.

What Not to Do with TMJ Exercises

• Avoid overexertion. Too many repetitions can aggravate symptoms.

• Don’t force movement. Painful stretching may damage the joint.

• Don’t self-diagnose. TMJ has many causes—from arthritis to misalignment—that require professional evaluation.

Frequently Asked Questions

Can exercises alone cure TMJ?

Exercises help tremendously, but they are usually part of a comprehensive NYC TMJ treatment plan. Splints, medication, and lifestyle changes may also be necessary.

How long before I notice results?

Patients often experience relief within 2–4 weeks of consistent practice, but long-term improvement depends on underlying causes.

Should I see a specialist before starting exercises?

Yes. A TMJ Specialist like Dr. Nojan Bakhtiari can determine which exercises are safe and effective for your condition.

Dr. Nojan Bakhtiari: Your NYC TMJ Specialist

When dealing with persistent TMJ pain, it is vital to consult an experienced specialist. Dr. Nojan Bakhtiari is a trusted New York TMJ treatment provider who combines advanced diagnostic techniques with personalized care. His approach emphasizes conservative, non-invasive therapies first, including tailored exercise regimens, before considering more advanced interventions.

Conclusion

So, what is the best exercise for TMJ? The truth is that there isn’t one single answer. The most effective approach involves a combination of relaxation, mobility, strengthening, and posture-correcting exercises. When guided by an experienced TMJ Specialist like Dr. Nojan Bakhtiari, these exercises can significantly reduce TMJ pain and restore healthy jaw function.

If you’re struggling with jaw discomfort in New York, don’t wait. Professional NYC TMJ treatment offers long-term relief and helps prevent future complications.

Book Your Appointment Today with Dr. Nojan!