7 Impressive TMJ Pain Relief Exercises

Dental Care Burke • February 22, 2022

Do you experience severe pain while chewing, yawning, or smiling? Does it hurt so bad that you're afraid to open your mouth at all? Then clearly your TMJ symptoms have gotten out of hand.

Our best advice to you, in this case, is to make an appointment with your dentist right away. However, it might take a few weeks before your dentist can fit you in.

So, in the meantime, there are plenty of TMJ pain relief exercises you can try at home. And we're going to show you how to do them. Learn all about the best TMJ exercises/TMD relaxation techniques by reading this guide.

The Case For TMJ Pain Relief Exercises

Strangely, medical professionals aren't sure why the following exercises seem to minimize symptoms. What we do know is that they help with your jaw's range of motion and overall strength. In any case, many TMD patients report a noticeable improvement after trying jaw strengthening exercises.

More importantly, though, TMD is often caused by:

Jaw injuries/infections
Dental procedures
Autoimmune diseases
Arthritis
Use of a breathing tube during surgery
Stress

The point is, you need to see a professional dentist or doctor about your TMJ disorder. Only then can the underlying cause of the TMD be treated.

Of course, there are many recorded cases of TMD in which no cause could be determined. Still, a dentist may be able to prescribe medication for your TMJ pain. Furthermore, the following exercises may help your symptoms while you await professional treatment.

1. Relaxed Jaw Exercise

Usually, opening your mouth is intentional, not involuntary. The same is true of keeping your mouth closed.

As such, your jaw hardly ever gets a chance to relax, especially if you have TMD. So, here's an exercise that teaches your irritated jaw to relax.

Start by resting your tongue on the roof of your mouth. While keeping your tongue in place, allow your jaw to fall open, naturally.

Be careful not to purposely move your jaw open with your muscles. That would defeat the point of trying to get your jaw to relax.

In addition to this exercise, your dentist can use dental TENSing to relax your jaw. If you don't see improvement after the relaxed jaw exercise, ask your dentist about dental TENSing.

2. Goldfish Exercises

The goldfish exercise helps you stretch your jaw with minimal pain. There are two variations based on how wide the jaw is opened.

Partial Opening

First, position your tongue on the roof of your mouth and keep it there. Place the index finger of one hand between your lower lip and your chin.

Next, place the index finger of your other hand on the temporomandibular joint. The TMJ is located in front of your ear, where you experience TMD pain.

Open your jaw halfway and then close it. You may feel resistance but you shouldn't feel any pain.

Repeat this exercise for 6 reps per set. Do 6 sets per day.

Full Opening

This variation starts the same as the partial opening version. As above, place one finger below your lip and one finger on the TMJ.

This time, instead of stopping halfway, open your jaw fully and then close it. Do 6 sets of 6 reps each day.

No Finger on Chin

Another variation of this exercise is to put an index finger on each TMJ at the same time. No finger is placed above the chin.

With your tongue on the roof of your mouth, open and close your jaw (either fully or partially). The recommended number of reps and sets is the same.

3. Resisted Mouth Closing and Opening

These exercises help to strengthen the muscles that open and close your jaw. We'll start with the opening exercise.

Resisted Mouth Opening

Stick your thumb out and place it under your chin. It should be positioned like a hook that's holding your jaw shut.

As you open your jaw, keep pressing your thumb gently against your chin. Likewise, your chin has to push away your thumb to open.

Once your jaw is fully open, hold this position for 3-6 seconds. Then, close your mouth slowly.

Resisted Mouth Closing

With your jaw fully open, clamp your chin with your index finger and thumb. Slowly close your jaw while pressing against this motion with your index finger.

4. Chin Tucks

Sit or stand up straight with your shoulders back and your chest out. Press your chin all the way down against your neck. This should create the "double chin" appearance.

Hold this for 3 seconds, then reset. Do ten reps of this.

5. Tongue Up

This exercise is a lot like the goldfish exercise. Except, it doesn't involve your hands.

Put your tongue on the roof of your mouth. Then, very slowly, open your jaw and close it. Repeat this exercise 6-10 times.

6. Side-to-Side Jaw Movement

For this exercise, you need an object in your mouth that's 1/4 of an inch thick. Stacked popsicle sticks/tongue depressors work fine.

Hold this object softly between your front teeth. Gently move your jaw in a side-to-side motion. When the exercise begins to feel more comfortable, increase the thickness of the object.

7. Forward Jaw Movement

As with the Side-to-Side Jaw exercise, hold a 1/4-inch thick object between your front teeth. Slowly, protrude your bottom jaw forward, then slide it back. Increase the object thickness as needed.

Remember These TMJ Pain Relief Exercises

Don't let the unbearable pain of TMJ disorders endure. Stop them once and for all with the TMJ pain relief exercises listed above. Also, keep this guide bookmarked in your browser so you don't forget them.

Lastly, don't forget to make an appointment with Dental Care Burke, the top dental experts in Burke, VA. Fill out our new patient form here to get started.

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Dr. Bernard Lynch

D.M.D

Dr. Bernard Lynch, DMD, FAGD, LVIF is focused around giving his patients the best possible dental care towards the end of long-term, overall good oral health, beautiful smiles, all while maintaining patient comfort. Dr. Lynch routinely keeps up-to-date with most cutting-edge dental technology and advances so as to cultivate a feeling of safety and comfort when his patients sit in the dental chair. He is broadly recognized for the continuous attention to his patients feelings, and of their mind-sets while they are under his care.

Joshua Kibrom

Treatment Plan Coordinator

Joshua Kibrom grew up in Saint Paul, Minnesota where he attended the University of Minnesota for Marketing and Business Management. Upon moving to Northern Virginia, he began providing services at Dental Care Burke as a Treatment Plan Coordinator. To fully understand the needs of the patients, he obtained certification as a dental assistant. His main objective is to help the patients achieve the necessary treatment and fully understand the financial aspects of the plan. Joshua will work with patients to ensure all of your questions are answered appropriately.

Michael Gebre

Registered Dental Assistant

Micheal Gebre graduated from Northern Virginia Community College with a major in biology. He later received his Dental Assistant II (DAII) degree from Germana Community College, under Mary Washington University in Fredericksburg, Virginia in 2016. Michael works as Registered DAII, which is the new version of Dental Physician Assistant. He had over 10 years experience as a Dental Assistant before becoming a Registered DAII.

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Comprehensive Non-Surgical TMJ Treatment Options in Burke, Virginia

By Dental Care Burke • May 6, 2025

Did you know that, according to NIDCR, around 12 million Americans suffer from pain in their TMJ area? Many are affected by temporomandibular joint disorders. These conditions can cause persistent jaw pain, headaches, and difficulty chewing, significantly impacting daily life. Fortunately, many individuals find relief through non-surgical methods. Today, we are exploring comprehensive non-surgical TMJ treatment options available in Burke, Virginia. Understanding TMJ Disorders Many people feel jaw pain or discomfort without knowing the real cause. One possible reason is a problem with the temporomandibular joint, often called TMJ disorder. This condition can create many daily challenges. There are three major areas to understand when it comes to TMJ disorders: What causes TMJ disorders Common symptoms to watch for How jaw pain can affect daily life What Causes TMJ Disorders TMJ disorders can develop from different factors. Stress is a major cause because it often makes people clench their jaws or grind their teeth without realizing it. TMJ disorders can also be caused by jaw injuries , arthritis , or problems with how teeth fit together. Some people have a natural imbalance in the jaw muscles or joints that can trigger pain and discomfort over time. Common Symptoms to Watch For Jaw pain is one of the most common signs of a TMJ disorder. Many people notice stiffness, trouble opening their mouths fully, or a clicking sound when they chew or talk. Some even experience headaches, earaches, or facial pain. These symptoms can range from mild to severe and come and go without warning. How Jaw Pain Can Affect Daily Life TMJ disorders can make simple tasks feel overwhelming. Eating, talking, yawning, and even smiling can cause discomfort. Over time, untreated jaw pain can affect sleep quality and emotional health. TMJ pain remedies often become necessary when the discomfort starts to interfere with normal activities. Finding the right support early can make a big difference in managing jaw pain relief before it becomes harder to control. TMJ Treatment Options Available in Burke, Virginia People living with TMJ pain often want fast answers about where to go and what treatments can help. The good news is that Burke, Virginia, offers many non-surgical paths to jaw pain relief. There are three main types of TMJ treatment options available locally: Customized dental TMJ solutions Natural TMJ relief therapies Supportive therapies offered by healthcare providers Customized Dental TMJ Solutions Many dentists in Burke specialize in non-surgical TMJ care. They can create custom night guards or splints that keep the jaw in a better position while you sleep. Some dentists offer bite adjustments that help correct how your teeth meet, which can relieve pressure on the jaw. These dental TMJ solutions are often the first step when seeking relief without surgery. Natural TMJ Relief Therapies Natural TMJ relief is another option people often try, alone or with professional care. Techniques like stretching exercises, cold or warm compresses, and relaxation practices can help lessen tension in the jaw . Many people also find that simple changes like adjusting posture or choosing softer foods can reduce discomfort over time. Supportive Therapies Offered by Healthcare Providers Some healthcare providers in Burke offer supportive treatments like physical therapy, acupuncture, or massage therapy. These therapies work by relaxing the muscles around the jaw and improving overall joint function. Finding the right combination of TMJ treatment options can make a real difference in how people feel each day. Professional Dental TMJ Solutions When jaw pain becomes part of daily life, working with a dentist can offer real help. Dental professionals have many ways to treat TMJ issues without surgery. There are three main types of professional dental TMJ solutions that patients often use: Custom night guards and splints Bite adjustments Dental treatments that support jaw health Custom Night Guards and Splints One of the most common dental TMJ solutions is a custom night guard or splint. These devices are made to fit your mouth and help keep the jaw in a better position during sleep. Night guards can protect teeth from grinding and reduce pressure on the joints. Many patients find regular use can lessen jaw pain and stiffness over time. Bite Adjustments for Better Alignment When teeth do not come together properly, the jaw can experience extra stress . Dentists often suggest small changes to the shape of teeth, called bite adjustments, to correct this. A better bite can relieve pressure on the jaw muscles and joints. Many people notice that their headaches and jaw tension improve once their bite is corrected. Dental Treatments That Support Jaw Health Sometimes, larger dental problems like missing teeth or uneven dental work can add to TMJ discomfort. Dentists might suggest crowns, bridges, or other treatments to restore balance in these cases. Helping the mouth function better as a whole can make a big difference. Professional dental TMJ solutions aim to relieve pain while improving how the teeth and jaw work together. Natural TMJ Relief Methods Gentle exercises are often used to help strengthen the jaw muscles and improve movement. These movements can stretch tight muscles and support joint function more smoothly. Some people find that practicing slow mouth opening and closing of the mouth or moving the jaw from side to side can reduce stiffness. It is important to move carefully and stop if pain increases. Applying heat or cold to the jaw can offer natural TMJ relief for many people. Heat helps relax muscles and increase blood flow to the area. Cold packs can reduce swelling and numb sharp pain. Many people find switching between the two methods helpful depending on how their jaw feels on a given day. Natural TMJ Relief Finding the right TMJ treatment options can make a real difference in daily comfort and long-term wellness. At Dental Care Burke, Dr. Bernard Lynch is committed to ongoing education to help patients feel safe, comfortable, and confident in their smiles for life. He believes in constantly advancing his knowledge of dentistry and stays active with leading organizations and peers in the field. He also takes a conservative approach before considering surgical interventions! Get in touch today to learn how we can help with your TMJ issues!

Advanced Diagnostic Techniques for TMJ Disorders at Our Burke, VA Practice

By Dental Care Burke • May 6, 2025

According to the NIH, TMJ disorders consist of more than 30 specific disorders related to pain in the jaw and surrounding muscles. These conditions can also cause headaches, earaches, and difficulty chewing, making daily life uncomfortable. If you have been experiencing these symptoms, you might wonder how doctors diagnose TMJ disorders. TMJ disorders affect the temporomandibular joint, one of the most complex joints in the body. Today, we are taking a closer look at the advanced diagnostic techniques we use at our Burke, VA, practice to understand TMJ symptoms better and help patients find lasting relief. TMJ Disorders: Clinical Examination Techniques Before using advanced tools, a dentist must carefully check the patient's mouth, jaw, and face through a detailed clinical exam. This hands-on step helps guide the next parts of the diagnosis. There are three major parts of a good clinical exam for TMJ disorders : Palpation of the jaw muscles and joints Checking the jaw's range of motion Listening for sounds and checking for tenderness Palpation of the Jaw Muscles And Joints The first step often involves feeling the muscles and joints by hand. The dentist gently presses on different areas to locate the pain . It can show if the muscles are sore, if swelling is present, or if there are signs of inflammation. Careful palpation helps spot problems that might not be seen with imaging alone. Checking the Jaw's Range of Motion A healthy temporomandibular joint should move smoothly when opening and closing the mouth. During the exam, the dentist asks the patient to open wide, close, and shift their jaw from side to side. If movement is limited or uneven, it can point to joint damage or muscle tension . Watching how the jaw moves is important in creating the right dental care solutions. Listening for Sounds and Checking for Tenderness The dentist will listen carefully for clicks, pops, or grinding sounds during jaw movements. These sounds can mean the joint is not moving correctly. Tenderness around the face, neck, or shoulders is checked, too. Tight or painful areas can show how much the problem has spread and how it affects the whole facial system. These checks give valuable clues that help with facial pain management and jaw pain treatment. Advanced Imaging for Accurate Diagnosis While a good clinical exam provides essential information, imaging plays a major role in gaining a full view of TMJ disorders . Understanding what happens inside the temporomandibular joint helps build a clear treatment plan. Three main types of imaging are often used: Panoramic X-rays for basic views CT scans for detailed bone structure MRI scans for soft tissue and disc analysis Panoramic X-Rays Panoramic X-rays are often the first imaging step. In one image, they show a complete picture of the teeth, jaws, and joints. It helps spot large issues like bone damage, missing teeth, or growths that might affect the joint . While panoramic X-rays are helpful, they sometimes miss smaller problems inside the joint. CT Scans for Detailed Bone Structure When more detail is needed, a CT scan examines the bones around the temporomandibular joint in greater detail. This scan helps spot fractures, joint wear, and even tiny changes in bone shape. CT imaging is a powerful tool for dentists who are creating dental care solutions that require a deep view of the bone structure. MRI Scans for Soft Tissue and Disc Analysis MRI scans are often used to study the soft tissues inside the joint, including the cartilage disc that cushions movement. An MRI can show if the disc is out of place or if there is swelling inside the joint. This information is valuable when patients are seeking relief from TMJ symptoms through personalized treatment plans. Joint Function Tests and Measurements When patients experience TMJ disorders , it is important to examine the joint and study how it moves during daily use. Joint function tests and measurements provide valuable information that helps build a strong treatment plan. There are three common ways dentists measure joint function: Electromyography (EMG) to study muscle activity Jaw tracking devices to follow jaw movements Measuring jaw strength and flexibility during function Electromyography (EMG) To Study Muscle Activity Electromyography is a tool for measuring the function of the muscles around the temporomandibular joint . Small sensors are placed on the skin to detect muscle activity while the patient opens, closes, and moves the jaw. If the muscles are overactive, underactive, or out of balance, the results can guide jaw pain treatment that targets the real cause of discomfort. Jaw Tracking Devices to Follow Jaw Movements Jaw-tracking devices are another helpful way to measure function. These tools track how the jaw moves in real-time. They can show if the jaw opens unevenly, if there are sudden shifts, or if the joint does not follow a natural path. Problems in movement often connect to larger TMJ disorders that need focused care . Measuring Jaw Strength and Flexibility During Function Jaw strength and flexibility are key parts of a healthy temporomandibular joint. During testing, the patient may be asked to bite, stretch, or perform small movements while the dentist measures the results. During these tests, weakness, stiffness, or pain can point to damage or strain that needs attention. These measurements help dentists create better dental care solutions and offer real TMJ symptom relief to patients struggling with daily pain. Dental Care Solutions Finding the correct answers for TMJ disorders starts with careful, advanced diagnostic techniques. We can better understand each patient's needs by combining clinical exams, imaging, and joint function tests. At Dental Care Burke, Dr. Bernard Lynch, DMD, FAGD, LVIF is dedicated to helping patients achieve long-term oral health, confident smiles, and lasting comfort. He stays current with the latest dental technology to create a safe, welcoming experience for everyone who visits. Dr. Lynch is known for his genuine attention to patients' feelings, always prioritizing their comfort and peace of mind. Get in touch today to learn how we can help with your TMJ issues .