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 Marylebone
Jaw pain, Jaw tension, Temporomandibular disorders