TMJ
What is TMJ Disorder?
Get expert TMJ treatment at V R Dental Maxillofacial Surgery and Implant Clinic, Kukatpally. Say goodbye to jaw pain, headaches, and discomfort with personalized care. Book your consultation today for effective TMJ solutions!
The temporomandibular joint is the joint that allows you to open and close the jaw. The joint connects the mandible or lower jaw to the upper jaw and face. This joint is known as the TMJ and is the only connection of the mandible to the rest of the body. The joint is a smooth “ball-in-socket” joint that is flexible enough to open and close the jaw, move the jaw from side to side and be able to accurately chew food. The muscles around the TMJ support the joint and control its movement and function.
TMJ disorders can cause significant pain and dysfunction of the jaw joint. The muscles that control jaw movement can be too tight and this can cause stiffness of the joint. More women seem to have the problem when compared to men.
Most people have no pain or problems with the TMJ; however some will have cyclical pain in the joint that goes away without any treatment. Some people, on the other hand, will have long term symptoms associated with the joint and will become debilitated by the pain and inability to chew affectively.
People with poor posture can get TMJ syndrome. If you are one who sits forward all day staring at a computer screen or television, you can be at risk for TMJ disorder. Lack of sleep can play a role in the disease. If you have a muscular “trigger point” or tender spot located in the muscle of the facial area, this can cause you to have problems with your TMJ.Arthritis of the TMJ, fractures of the face or mandible or frequent dislocation of the joint can trigger TMJ symptoms. There are basically three types of pain associated with TMJ syndrome and they need to be approached differently from one another. These include:
- Internal derangement of the TMJ, such as a disc that has become displaced, an injury to the condyle or dislocation of the TMJ.
- Myofascial pain, which is pain to the muscles surrounding and controlling the joint (this is the most common source of TMJ pain).
- Arthritis in the joint itself, which can be degenerative in nature or inflammatory in nature.
- You can have any combination of these types of pain together, for example, inflammatory arthritis that is also associated with myofascial pain.
EXERCISES FOR TEMPOROMANDIBULAR JOINT DYSFUNCTION
- Perform each of the following exercises three times each day. For each of the exercises, do the following:
- Perform the movement for 10 repetitions and then rest for 30 to 60 seconds.
- Repeat step 1 two more times, thereby doing 3 sets of 10 repetitions for each exercise.
1. Jaw Stretching Exercise (For Limited Jaw Opening)
This exercise increases your ability to open your mouth comfortably.
How to do it:
Open your mouth gently until you feel a mild stretch.
Place your fingers on your chin.
Slowly close your mouth while resisting with your fingers.
Hold for 3–5 seconds, then relax.
Repeat 10 times (3 sets).
2. Side-to-Side Jaw Movement Exercise
Helps restore lateral jaw motion and reduce stiffness.
How to do it:
Keep your mouth slightly open.
Move your jaw slowly to the left.
Place your right hand on the right side of your lower jaw.
Gently resist as you push your jaw back to the right.
Hold for 3–5 seconds, then relax.
Repeat on both sides, 10 reps each.
3. Forward & Backward Jaw Movement Exercise
Improves forward protrusion and backward alignment.
How to do it:
With your mouth slightly open, push your jaw forward.
Hold for 3–5 seconds, then relax.
Gently pull your jaw backward and hold.
Repeat 10 times, 3 sets.
4. TMJ Tracking & Alignment Exercise
Helps reduce clicking, popping, and abnormal movement.
How to do it:
Place your tongue on the roof of your mouth.
Put one finger on your chin and the other in front of your ear (where the TMJ is located).
Open your jaw slowly, guiding it straight down and back.
Repeat 5–10 times daily.
5. Strengthening & Resistance Exercises
These build stronger jaw muscles and improve stability.
Isometric resistance: Place a fist under your chin and try to open your mouth against the resistance. Hold for 10 seconds, repeat 5–10 times.
Side resistance: Press your fist gently against the right side of your jaw, then the left, holding for 10 seconds each.
Diagonal resistance: Apply gentle pressure with your finger to the lower side of your chin while keeping your jaw stable.
6. Jaw Relaxation Techniques
Relaxation exercises help reduce muscle tightness and stress-related clenching.
Finger-assisted stretch: Place two fingers on your lower teeth, open your mouth slightly, and hold for 1–2 seconds. Repeat 10 times.
Tongue-to-roof relaxation: Place your tongue on the roof of your mouth, open gently, breathe in and out slowly. Repeat 10 times.
Jaw shaking technique: Hold your chin between your thumb and finger, gently shake side-to-side for 10 seconds to loosen tension.
For more info reach our instagram reel on tmj exercise.
Why Do TMJ Exercises Help?
The TMJ connects your jawbone to your skull. When it becomes strained or misaligned, everyday actions like chewing and speaking can be painful. TMJ physiotherapy exercises help by:
Improving jaw mobility
Reducing stiffness and tension
Strengthening jaw muscles
Correcting alignment
Decreasing clicking or popping sounds
Tip: Perform these exercises three times a day, in sets of 10 repetitions. Always move slowly, gently, and stop if you feel sharp pain.
Home Care Tips for TMJ Pain Relief
Apply a warm compress before or after exercises to relax muscles.
Avoid chewing gum and hard foods.
Maintain good posture (slouching can worsen TMJ strain).
Be consistent—skipping exercises can slow recovery.
If pain worsens, consult a prosthodontist, orthodontist, or physiotherapist.
Hot compresses will sooth the jaw before or after exercises. The exercises alone will be able to take care of your TMJ pain if you practice them daily for several days or weeks, depending on how severe the problem is. Everyone has different degrees of TMJ pain and it may take longer if you have severe pain. Some people actually have pain relief after just one day’s therapy. Be sure to be consistent in doing your TMJ exercises as skipping a day or two can throw off the TMJ completely so you will have to start all over again.
Frequently Asked Questions (FAQs)
1. How long does it take for TMJ exercises to work?
Mild TMJ pain may improve in a few days. Chronic cases may take weeks of daily practice.
2. Can exercises cure TMJ disorder completely?
Exercises relieve symptoms, improve jaw function, and may prevent surgery. However, severe TMJ dysfunction may require dental or physiotherapy treatment.
3. Should I do these exercises if my jaw clicks?
Yes—but move slowly. If clicking worsens, stop and seek professional advice.
TMJ exercises are one of the best natural ways to reduce jaw pain, improve movement, and restore normal function. With consistency, many patients notice relief within days to weeks.
If you experience persistent or severe TMJ pain, visit a specialist in prosthodontics, orthodontics, or maxillofacial surgery for advanced treatment.