Jaw exercises are crucial for maintaining the health and functionality of the jaw, particularly for individuals suffering from Temporomandibular Joint (TMJ) disorders or general jaw tension. Here are some effective exercises and stretches that can help alleviate symptoms and improve jaw mobility.
Jaw Relaxation and Stretching Exercises
Jaw Relaxation Exercise
This exercise is designed to relax the jaw muscles and improve jaw mobility.
Sit upright and place your tongue on the roof of your mouth, just behind your front teeth.
Slowly open your mouth as wide as possible without causing discomfort, then slowly close it.
Repeat this process several times, focusing on smooth, controlled movements[1][4][5].
Gentle Jaw Stretching
This exercise helps in stretching and strengthening the muscles around the jaw.
Open your mouth wide and hold the position for a few seconds.
Slowly return to the starting position.
Place your hands on either side of your jaw to provide a slight, gentle resistance as you open and close your mouth[1].
Lateral Jaw Stretch
This stretch targets the muscles on the sides of the jaw.
Place your tongue on the roof of your mouth and gently slide your jaw to the right, feeling the stretch on the left side of your jaw.
Hold for a few seconds, then repeat on the left side[4].
Strengthening Exercises
Jaw Resistance Exercise
This exercise strengthens the jaw muscles and improves their endurance.
Place your hand on your chin and gently resist as you open your mouth, creating tension in the jaw muscles.
Hold for a few seconds, then release. Repeat several times[4].
Goldfish Exercises
These exercises come in two variations: partial and full opening.
Partial: Place your tongue on the roof of your mouth and one finger in front of your ear where your temporomandibular joint is located. Next, place your pointer finger of the other hand on your chin. Using your finger, drop your jaw halfway and then close. Repeat these 6 times in 1 round and complete 6 rounds a day.
Full: Same positioning as the partial exercise, but drop your jaw completely down and back up. Repeat these 6 times in 1 round and complete 6 rounds a day[5].
Resisted Mouth Movement
This exercise also has two variations: resisted opening and closing of the mouth.
Resisted Opening: Place your thumb under your chin. Slowly open your mouth, and with your thumb, push gently against your chin for resistance.
Resisted Closing: Use your thumb and your index finger of both hands to squeeze your chin. Open your mouth by dropping your jaw down, and then use your fingers to place gentle resistance on your chin as you try to close your mouth[5].
Additional Exercises for Jawline Definition and TMJ Relief
Vowel Exercises
These exercises help in stretching the muscles around the lips to define the jawline.
Open your mouth widely and say “O” exaggeratedly, then say “E” exaggeratedly.
Repeat the “O” and “E” movements 15 times[2].
Tongue Twister Exercise
This exercise helps in defining the jawline by stretching the muscles below the chin.
Place your tongue on the palate behind the teeth.
Press the roof of your mouth with your tongue to create force.
Start humming and then make a vibrating sound. Repeat this process a few times[2].
Collar Bone Backup Exercise
This exercise helps in streamlining the muscles under the chin supporting the jaw.
Sit or lay down on the floor.
Bring your head back and forth several inches until the neck muscles on either side of the throat contract and relax.
Repeat this process about 10 times, ensuring your ears stay over your shoulders and your head remains straight[2].
Chin Tucks
This exercise helps in stretching the muscles under the chin and can provide relief for TMJ symptoms.
Keeping your shoulders back and your chest up, tuck your chin into your neck to create a “double chin.”
Hold this tucked position for 3 seconds, then relax to the starting position. Repeat 10 times[5].
Most Important Facts About Jaw Exercises
Relaxation is Key: Exercises like the jaw relaxation exercise and relaxed jaw exercise are crucial for reducing tension in the jaw muscles, which can help alleviate TMJ symptoms[1][4][5].
Gentle Stretching: Gentle jaw stretching and lateral jaw stretching can improve jaw mobility and reduce muscle tension without causing strain[1][4].
Resistance for Strength: Exercises involving resistance, such as the jaw resistance exercise and resisted mouth movement, help strengthen the jaw muscles and improve their endurance[4][5].
Holistic Approach: Incorporating exercises that target the neck and facial muscles, like the vowel exercises, tongue twister exercise, and collar bone backup exercise, can provide comprehensive benefits for jaw health and definition[2].
Proper Technique: It is essential to follow the correct technique for each exercise to maximize benefits and avoid potential strain or injury[1][4][5].
Regular Practice: Consistency is key; performing these exercises regularly can lead to significant improvements in jaw health and relief from TMJ symptoms.
