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JAW RELAXATION EXERCISES

Updated: May 6


JAW EXERCISES Here are some exercises to relieve the tensions in the jaw & face.

Check our video "VIDEO JAW EXERCISES" to watch all the exercises in live!



1. TEMPORALIS MASSAGE

- Put your fingers on your temples.

- To be sure you are on the temporalis muscle : clench your teeth => you must feel a contraction under your fingers (like if the muscle was bumping).

- Gently massage your temples in a slow circular motion for 5 minutes. When you feel confortable, increase slowly the strength in your fingers for a deeper massage.


Perform this massage 3 times daily (possibly after each meal).



2. MASSETER MASSAGE

- Put your fingers on your cheeks.

- To be sure you are on the masseter muscles : clench your teeth => you must feel a contraction under your fingers (like if the muscle was bumping).

- Gently massage your jaw muscles in a slow circular motion for 5 minutes. When you feel confortable, increase slowly the strength in your fingers for a deeper massage.


Perform this massage 3 times daily (possibly after each meal).



3. OPENING MOUTH AGAINST RESISTANCE

- Place both hands under your chin.

- Push up with your hands against your chin while trying to open your mouth.

- Strengths between your jaw and your hands should be equal so that your jaw doesn't move.

- Vary the opening of the mouth during the exercise in order to work different angles.


Perform this exercise 10 times for 10 seconds.



4. CLOSING MOUTH AGAINST RESISTANCE

- Place your index and middle fingers inside your mouth, on the upper part of your molar teeth.

- Push down with your fingers against your mandible while trying to close your mouth.

- Strengths between your jaw and your fingers should be equal so that your jaw doesn't move.

- Vary the opening of the mouth during the exercise in order to work different angles.


Perform this exercise 10 times for 10 seconds.



5. LEFT LATERAL EXCURSION AGAINST RESISTANCE

- Spot the lower angle on the left side of your mandible.

- Place your left fist upper this angle, on the left cheek (make sure you are not on the bony part of the cheek).

- Align your left elbow with your left wrist in order to control your strength.

- Move your mandible to the right side.

- Push your mandible to the left side against the fist; while your fist pushes to the right side, against your mandible.

-Strengths between your fist and your jaw should be equal so that your jaw doesn't move.


You should feel a release in the right temporomandibular joint (TMJ).


Perform this exercise 10 times for 10 seconds.



6. RIGHT LATERAL EXCURSION AGAINST RESISTANCE

- Spot the lower angle on the right side of your mandible.

- Place your right fist upper this angle, on the right cheek (make sure you are not on the bony part of the cheek).

- Align your right elbow with your right wrist in order to control your strength.

- Move your mandible to the left side.

- Push your mandible to the right side against the fist; while your fist pushes to the left side against your mandible.

-Strengths between your fist and your jaw should be equal so that your jaw doesn't move.


You should feel a release in the right temporomandibular joint


Perform this exercise 10 times for 10 seconds.





Charlotte Mernier, Registered Osteopath

Osteopath Camden

Jaw pain, Jaw tension, Temporomandibular disorders

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