Problems with the TMJ are quite common and include things like the jaw feeling tight and sore or the joint clicking when opening or closing the mouth. For more details about the TMJ, see this article here where I talk about the stress that extended mouth opening at the dentist can put on the joint.

Research has shown that certain simple rehab exercises can help improve both TMJ function and also reduce pain. The exercises shown below are two of the most supported in relation to TMJ problems. The first exercise is helpful for most TMJ problems as it helps normalize jaw movement, whilst the second is more suited to people who need to stabilise their TMJs. If you are not sure what is causing your TMJ problem, it’s best to stick to exercise 1.

TMJ Exercise 1 - Tongue on palate opening.

How to perform;

Sit upright, shoulders relaxed
Place the tip of your tongue lightly on the roof of your mouth (optional but often used in rehab studies as a motor guide)
Slowly open your mouth straight down in a vertical line
Open only to a comfortable range (no pain, no forcing)
Pause 1–2 seconds
Slowly close again in the same straight path
Keep jaw relaxed—no clenching or pushing

How Often;

5–10 repetitions per set
2–3 sets per day
Done slowly and consistently for weeks (often 4–8 weeks in trials)

TMJ Exercise 2 - Isometrics

The video demonstrates:

Resisted opening
Resisted closing
Resisted lateral movement (both directions)

For each direction;

Resist gently with your hand so movement is minimal
Hold for about 5 seconds
Relax

Dosage

5 repetitions
1–2 x a day initially

Important - Use only about 20–30% effort, not maximal force.

These exercises will help strengthen the muscles of the jaw and are particularly useful when the joint is unstable or hypermobile. If you are not sure that you have an instability problem with your TMJ , then stay with exercise 1 unless advised otherwise by a suitably qualified therapist.

In addition to these exercises, there is also evidence that manual therapy and dry needling (medical acupuncture) can help with reducing pain and improving function in TMJ problems.