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Jaw exercises

The jaw joint (TMJ) — pain or clicking on chewing, yawning or opening wide.

How to workJaw movement stays small and controlled. Opening wide, chewing gum and clicking the jaw on purpose all make it worse.
See a doctor, not a stretch
Controlled opening
नियंत्रित मुँह खोलना
  1. Rest the tip of the tongue on the roof of the mouth, just behind the upper teeth.
  2. Keeping it there, open the mouth slowly.
  3. Only as far as the tongue stays in contact — no further.
  4. Close slowly. Watch in a mirror that the jaw opens straight, not to one side.
Where you should feel it: A controlled, straight movement at the joint.
6 reps × 3 sets, daily
Chin tuck
ठुड्डी पीछे करना
  1. Sit tall.
  2. Draw the chin straight back without tipping the head.
  3. Hold for five.
  4. Release.
Where you should feel it: Length at the back of the neck — the jaw joint follows neck posture.
10 reps, twice a day
Side of neck stretch
गर्दन का बग़ली खिंचाव
  1. Sit tall, anchoring one hand under the chair.
  2. Tip the head the other way, ear towards shoulder.
  3. Do not pull — just the tilt.
  4. 20 seconds, then the other side.
Where you should feel it: A long stretch down the side of the neck.
2 each side

Alongside

Check through the day whether your teeth are touching. At rest, the upper and lower teeth should be slightly apart with the lips closed. A few weeks of softer food gives the joint a rest.

What this is for

Jaw / TMJ pain

See also

Knee exercisesNeck exercisesShoulder exercisesLow back and sciatica exercisesHeel pain exercisesWrist and hand exercisesElbow exercisesHip exercises