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TMJ Exercises & Stretches to Relieve Jaw Pain – Ask Doctor Jo

November 23, 2019


Hey everybody, it’s Doctor Jo. I got an email
from Barry and he was having some TMJ pain. TMJ stands for temporomandibular joint which
is your jaw joint right there. And I’m gonna show you today just some simple stretches
and strengthening exercises to get that TMJ feeling better. So we’re just gonna start
off, you want to start off gently with these exercises, you don’t want to push very hard
because this joint is small and it can get irritated very quickly. The first one you
wanna do is you’re gonna use the palm of your hand so you’re not pushing with your fingers,
but you’re using just your palm. You’re gonna put your palm on one side, doesn’t matter because
we’re gonna do both. And you gonna keep your mouth and teeth aligned. So the jaw stays
in one spot, your teeth stay aligned so they’re not going back and forth like that. You’re
gonna keep it nice and still and you’re gonna push your palm in that way. And just hold
it in place. A nice little 5 second push. Good. See how my jaw’s not actually moving
but I’m just putting gentle pressure on one side. Then after your do that maybe 3-5 times,
5 seconds a piece, then you’re gonna switch and do the same thing on the other side. So
make sure you don’t just do one side and not the other side cause you wanna keep it even.
The next one really simply, you’re gonna open your mouth just a little bit and put your
fingers inside but make sure you don’t bite your fingers. You’re not biting, your keeping
again your jaw still and pushing pressure down this time. So you’re gonna put your fingers
in your mouth on your bottom teeth, and just push down. See again my jaw’s not moving.
I’m not stretching it open, I’m keeping it in one spot. Again just start off with about
5 seconds of gentle pushing and do that about 5 times. The last one is to stretch out the
join back here. You’re going to put your palm on your chin and just push straight back.
Again you wanna make sure that your teeth are in alignment. If your teeth are over here
or over here and your moving it, you’re going to irritate that joint. So just palm on the
chin. And relax your jaw. And push straight back. So those are the exercises to strengthen
and stretch out your TMJ joint if you’re having some pain in your jaw. Just start off with
about 5 seconds and then build your way up, but make sure your not pushing too hard. These
are gentle stretches for that small joint in your jaw. If you have any questions, please
leave them in the comments section. And if you’d like to check out some more videos go
to AskDoctorJo.com. Be safe. Have fun. And I hope you feel better soon!

100 Comments

  • Reply Danial Fitri August 7, 2017 at 11:07 am

    I got knee to the side of my jaw and after that i started having clicking sound and some times pops ot hurts sometimes but not all the time

  • Reply Michelle Elez August 8, 2017 at 6:38 pm

    Does anyone get headaches due to TMJ?

  • Reply jmc7788 August 14, 2017 at 10:25 pm

    THESE ACTUALLY WORKED! My pains were annoying me again & these made it go away temporarily. Now that I'm done, though, it's somewhat come back.

  • Reply Jayson Lauza August 23, 2017 at 1:02 am

    Thank you so much!

  • Reply Ade September 11, 2017 at 6:35 pm

    Wow! This worked so well. My jaw was killing me. To the point where I would open my mouth, and my jaw would go diagonally to the side:( I did this, and it fixed it within a month! Thanks DOC ???

  • Reply Connor McGregor September 18, 2017 at 7:14 am

    Do these usually go away on its own?

  • Reply Eva Tong September 18, 2017 at 8:27 pm

    this way is great! I love ❤️ U

  • Reply yash lucas October 2, 2017 at 5:55 am

    Can it disturb any nerve n the nerve can cause pain?

  • Reply Just Nor October 10, 2017 at 10:48 pm

    thank you so very much. this really helps 😉

  • Reply Heather Griffin October 24, 2017 at 6:01 pm

    hadn't found that slack jaw – push back, that one is really great. Thanks Doc Jo!

  • Reply Kids Kartoons Rhymes and Kids Songs October 29, 2017 at 4:11 am

    I can open my mouth up to only some certain distance.

  • Reply Vania Armstrong November 7, 2017 at 8:39 pm

    This actually helped me a lot!

  • Reply mariam bakkour November 8, 2017 at 5:27 am

    Just got diagnosed with bad case of tmj I’m in excruciating pain and don’t know what to do it’s hitting up to my teeth and head and gums

  • Reply AugustBuds November 9, 2017 at 2:13 pm

    My dentist recommends that I need to go through third molar extraction or remove my wisdom tooth to fix my lock jaw is this true? I feel more confident that I just need to try out this natural remedies and self adjustment correction I know dentists are more knowledgeable but I just don't see the connection between lock jaw and wisdom tooth please help

  • Reply xAngelicSunshineNOTx November 10, 2017 at 1:22 am

    Can these exercises eventually correct TMJ, in regards to preventing jaw popping/locking and allow the mouth to open wider? How long does it typically take to see improvement/results? Anyway, thank you! I'm doing this every day.

  • Reply Piscesia Monika November 13, 2017 at 4:25 pm

    Doc, about 3 days ago, i was trying to do a dance that involved the neck movement. and suddenly i felt discomfort on my jaw. i thought it was only a strain, so i got the RICE method to make it feel better. but, my jaw is still swelling and it feels hurt when i chew. and also a bit hurt when i open my mouth. could it be dislocation doc? thank you

  • Reply Ashen November 24, 2017 at 3:15 am

    My teeth don’t align properly like that..

  • Reply Manmeet Kaur November 27, 2017 at 1:45 pm

    The left side of my jaw don't open without clicking… m not in pain very often … but sometimes… while eating… i'm unable to push the food stuff inside my mouth… actually it locks sometimes

  • Reply Manmeet Kaur November 27, 2017 at 1:53 pm

    7 years ago when i had braces.. i started suffering from clicking jaw and one day … when i woke up.. it was locked and with in a couple of hours my face was paralysed.. but it came into previous normal position with an ayurvedic medicine… but now when i again had my braces treatment… it restared… but now i don't have that ayurvedic formula.. can somebody help me out ? ? PlzzZZzz

  • Reply sangeeta pareek December 6, 2017 at 2:23 pm

    It happens to me many times .when I yawn my mouth get locks and when I open my mouth forcefully it makes a sound and sometimes it hurts…. I tried your exercise nothing happened and now l am only 13…..I can not open my mouth fully
    I also took the medicines but it did not work…
    ??????

  • Reply Triple Six God December 9, 2017 at 5:00 pm

    i cant open my jaw all the way i need help

  • Reply kimmyfreak200 December 22, 2017 at 8:55 pm

    the fingers on the bottom exercise (in mouth) is it normal for the tmj to make those clicking noises or am i doing it wrong?

  • Reply Nightcore Déesse January 6, 2018 at 1:52 pm

    Ive had TMJ for 5 years now and it sucks hopefully this will give some relief, ive it day and night and its super annoying

  • Reply You Tube January 15, 2018 at 2:38 pm

    Do these exercises help to get it gone, or just to make it better?

  • Reply You Tube January 15, 2018 at 2:39 pm

    please help me…Because the only thing I do is eat with the left side and massage it a bit. It helps a little bit, but can you make it dissapear with these exercises or you need a surgery to make it gone? I mean do these exercises should just reduce the pain or make the clicking gone? Please help, I have other problem. It IS clicking but WITHOUT PAIN. Is it normal? It's been since I started grinding my teeth (6 months.). How can I stop the clicking? Thank you for reading this long message and I hope that you will answer to me. Have a great day! 🙂

  • Reply Eric McCullough January 15, 2018 at 10:12 pm

    If you are "relaxing" your jaw, but also pushing on it at the same time then how are you able to keep your teeth alined?

  • Reply Erebus S January 17, 2018 at 9:14 pm

    I had been diagnosed with TMJ disorder and these exercises seem to help me. My otolaryngologist suggested me to wear a "night guard," would that help? Please help. Thanks in advance.

  • Reply Alpha Male January 23, 2018 at 2:53 pm

    Can you Please be my doctor but Please don't bite my Neck and suck my blood! lol ??‍♀️

  • Reply Morganic January 24, 2018 at 8:07 pm

    Thx doc I didnt fix it fully but it definitely helpes

  • Reply Bharat Sharma January 30, 2018 at 4:02 am

    Good information shared. thanks. I have Ankylosing spondylitis. should I do the same exercise??

  • Reply Bharat Sharma January 30, 2018 at 3:03 pm

    have you ever posted a video about Frozen shoulder? if yes kindly give me the link?

  • Reply Power Keg Greg February 3, 2018 at 1:45 am

    Will this help get rid of cracking when chewing? A few days ago I just discovered this noise and me being obsessive about it, its rather annoying lol. I dont get headaches and its not painful so Im just curious of these will set things back. Thanks!

  • Reply Line Broe February 3, 2018 at 7:32 pm

    can jaw pain/tension cause neck pain? whenever my jaw gets tense/tight/stiff my neck will start getting sore and cause a headache – i don't think it's a coincidence.

  • Reply Wergrun February 11, 2018 at 9:43 am

    I think I'm screwed. I can't close my mouth so that my grinder teeth can touch, it's real close but no touch. at that point my over bite teeth are already about half way down hight my lower teeth. it also feels like my mouth isn't wide enough for my tongue.

  • Reply J Forster February 13, 2018 at 8:00 am

    Dear Doctor Jo, THANK YOU, THANK YOU, THANK YOU!!!! I was having such jaw pains that I was in tears every time I tried to open my mouth a bit wider. I feared jawning or even chewing. I have been doing your excercises for a week now, and I am so happy I could cry. i am almost pain free, such a relief…I am so grateful that you are making this content. Thank you again, you are a lifesaver in my case 🙂

  • Reply Frank February 15, 2018 at 6:30 am

    I clench and slightly grind my teeth during sleep. My question is.. is bruxism responsible for my daytime fatigue? I always wake up with unrefreshed sleep. Done a sleep study and found nothing wrong.

  • Reply Foonskywalker March 1, 2018 at 4:20 pm

    Hi,is tmj related to wisdom tooth??

  • Reply K Lopez March 2, 2018 at 8:36 am

    Thank u that really helped I’m a clencher and a grinder.

  • Reply Versatile Studio March 7, 2018 at 4:20 pm

    Mam I can't enter 3 finger in mouth…

  • Reply Elayna Whitten March 10, 2018 at 7:33 pm

    How do you regain the range of motion from breaking your jaw? It's been 3 months since I've had it unwired and I haven't been able to open my jaw wide anymore. It's hard for the dentist to get in

  • Reply vijay kumar March 13, 2018 at 3:07 pm

    thank you so much , it really helped

  • Reply Dasani Sansbury April 6, 2018 at 9:37 pm

    It worked !!! I’m 14 and my jaws been hurting lately thank you ?

  • Reply Andrew Groffman April 18, 2018 at 1:29 am

    Thanks. Got instant relief,from these simple exercises. I got a diagnosis of TMJ over 40 years ago. When through a cure with a very bright and unconventional dentist is S.F. Ca Dr.Craig Foster.About five years later a bad baseball accident broke my jaw in 3 places, fractured, at impact lower jaw, and both hinges snapped,right below the ears. Wired shut for 6 weeks, it seemed to heal properly.This was 1985. Now, close to 30 years later it's flared up again, right side only,very stiff,painful ringing in the ear etc.? Any thoughts?

  • Reply PRIYA SENGAR April 23, 2018 at 11:53 am

    I have this problem from 2-3 month…How can I get rid of permanently as it's very painful

  • Reply Abhjk Ahkj May 3, 2018 at 8:43 am

    My jaw makes a clicking sound on the left sometimes after getting knee to the face any tips?

  • Reply Galuh Rohmah May 14, 2018 at 7:58 pm

    OH MY GOD THIS REALLY HELPS THXX

  • Reply Paul M May 29, 2018 at 8:38 pm

    Wow it feels like I had a lot of pressure in jaw and it was extremely painful after doing this it feels like a lot better. I’ve never seen a therapy or adjustment on you tube work this fast for me, Thank You!! Like seriously you’re awesome

  • Reply Cherrie H. June 21, 2018 at 3:30 am

    I have TMJ & Tinnitus as well

  • Reply Ash blonde Jimin June 30, 2018 at 5:42 pm

    Whenever I open my mouth my jaw makes a clicking sound. I can’t even yawn without having to bear that sound. I keep opening and closing my mouth constantly otherwise I feel uncomfortable. It gets worse at night, even when I’m asleep I feel the pain in my jaw and I jus had to do that again, open and close my mouth. Please tel me what should I do

  • Reply Allison Kirkpatrick July 1, 2018 at 8:13 pm

    this makes mine hurt more, help ? 🙁

  • Reply Shaikh Fauziya July 2, 2018 at 6:42 pm

    I am in 22 my jaw is minimal displacement in close mouth position it is very pain full to open my month please say what can i do?

  • Reply Fase Armani July 16, 2018 at 5:57 am

    Does mouth guard help and should it be made by the dentist?

  • Reply Hikkrz Minzzy July 20, 2018 at 9:57 pm

    I’m suffering in silence I was told this January I have this problem it’s too painful I don’t know what to do seriously

  • Reply muhammad alaswad July 30, 2018 at 4:10 pm

    Very useful thank you

  • Reply Mansoor Khan August 7, 2018 at 3:07 pm

    Doctor Jo, i have tmj but just muscle strain….. on my right side….. what should be the exercise for relaxing muscles

  • Reply arshi ansari August 23, 2018 at 3:31 am

    Very nice doctor

  • Reply Retroguy August 26, 2018 at 1:47 pm

    Do you still answer questions on the video

  • Reply Farafra September 3, 2018 at 11:28 am

    i've had this clicking noise in my jaws for over 8 years , sometimes it really pisses my off

  • Reply l s September 16, 2018 at 8:22 pm

    surprised at how quickly these worked! ive had painful tmj problems for a few years now, and my jaw is always popping and clicking out of place painfully. thank you so much!!

  • Reply aryakanyainter college September 26, 2018 at 10:59 am

    every time i open my mouth the click sound popped from my left jaw i have tried many exercises but nothing happened…… so please give me some tips to cure this annoying thing……………

  • Reply froilan sososco October 3, 2018 at 9:37 am

    How i do when my jaw is too painful..? Because i get punch to my classmates?

  • Reply B P October 17, 2018 at 3:19 am

    This along with hot compresses works good.

  • Reply swarnjeet palhal October 30, 2018 at 7:02 pm

    Nice
    It gave relief instantly

  • Reply Richard Marker November 1, 2018 at 10:04 pm

    Oh my god!!! Have been having pain for about 6 hours now but tried your exercises for about 5 repetitions each and it was like magic!!! Is that normal???

  • Reply Alex Feagins November 16, 2018 at 9:16 pm

    Omg thank you so much! This worker so well

  • Reply belovedchaos1 November 26, 2018 at 3:01 pm

    Just found your channel and I love it! So informative, helpful and you have so much energy! Thanks for the isometrics!

  • Reply Lee Kim November 29, 2018 at 7:38 am

    What kind of doctor should I go for TMJ?

  • Reply winston maicle December 5, 2018 at 10:37 am

    Thank you doc

  • Reply Jackie Wood December 14, 2018 at 12:26 am

    Oh my god I have had TMJ pain for about a week now and this helped to relieve it for a bit

  • Reply sophie stott December 28, 2018 at 10:47 pm

    My jaw has been partialy locked and painful to move for 5 weeks docs cant do anything other than give painkillers so im hoping some exercises can unlock it and help me get back to normal 🙁

  • Reply ceciliu January 5, 2019 at 8:10 am

    oh my god i some sort of inflammatory disorder and its finally gotten to my jaw and i couldnt close my mouth properly because it hurt so bad and literally doing these helped so much (i was literally sitting there moaning because the stretch felt THAT good), i know this video is over a year old but thank you so much this helped so much

  • Reply 임정호 January 7, 2019 at 12:54 pm

    Gosh This stretch makes my jaw more relaxed. BUT I wonder is it okay to to this as many as I can. Like a habit.

  • Reply Mohammad Ibrahim January 18, 2019 at 3:26 pm

    My jaw right hand side hurts a lot like on the hinge as well as my ear and temple ache a lot it all happened after getting treatment for my tooth I had an injection as well as X ray Im wondering if one of them were the cause due to injection or radiation from x ray…. I wake up at night and it hurts a lot I keep walking up and down the hall 3am I take 2 pills of paracetamol and amoxicillin they help but for around 5-6 hours after that the pain comes and it hurts excruciatingly it hurts more than anything my jaw hinge the neck my ear and my temple all hurt badly on the right side yes I cant open my mouth too much and I really want the pain to go I dont care about the jaw opening or not as long as the pain goes I REALLY NEED HELP PLEASE!!!!!!!!!!!

  • Reply nasir mehmood February 18, 2019 at 10:25 am

    Dear,how many days I should do this exercise

  • Reply Jean Lin February 20, 2019 at 12:02 am

    Thanks for the video! I chewed on a piece of very hard French bread, right side of my jaw hurting. I think I dislocated my jaw, will this exercise reposition my jaw? Or do I need to see a doctor? If so what kind of doctor I need to see? It has been over two weeks now. I can’t open my mouth wide.

  • Reply Hung Le February 23, 2019 at 2:20 pm

    What if you have crowded teeth? When teeth are aligned, your jaws are not aligned

  • Reply Caroline Murphy March 17, 2019 at 11:57 pm

    I have lost one tooth to this so far, and a root canal simply because I was tired and fell asleep without my guard. I get muscle spasms at the base of my neck that are like getting hit in the side of the head with a baseball bat. Its like a shock. I even feel it in my tongue. I'm on meds, but going to give this a try. Kinda fed up putting up with it

  • Reply Sandie Mom March 22, 2019 at 1:15 pm

    I don't know if you'll see this but this video just came up. I went to a dentist to have a bridge removed on top front, 4 teeth in bridge and have it re cemented. After he re cemented it he held so much pressure on top jaw felt like my brain flew out. I started getting terrible jaw pain on both sides of bottom jaw. Also the bridge fell out after 10 hours.. he also had to pull very, very hard to get bridge out. It's been 9 days and my jaw still hurts terribly. What can I do as I cant live in this pain forever. Thanks

  • Reply Summer Castillo April 7, 2019 at 5:51 am

    THANK YOU SO MUCH

  • Reply Taline Akshian April 10, 2019 at 8:21 am

    Dr Jo Ive gone thru the process of a specialist and had an mri. It showed that i have mild arthritis on my right side. I mainly get more ear pain. Will these exercises help? Snd do we do tjis on a regularlar basis or only if i have pain?

  • Reply Honda Housey April 25, 2019 at 3:48 pm

    Dr Jo got some pearly whites!

  • Reply MrWarnU April 28, 2019 at 9:00 am

    Hey doc, I am feel a stiff chin, any exercise to recommend?

  • Reply Wizard Boots May 2, 2019 at 2:02 pm

    These exercises have helped me immensely, except I’m a little confused on the last one. Are you supposed to “unhinge” the jaw before you push it back, or no? And by unhinge, I mean open wide enough to where you can feel like it “unhinges” and THEN push back…

  • Reply Shrikant Kadam May 3, 2019 at 3:23 am

    Good job

  • Reply judy brennan May 30, 2019 at 12:21 am

    what if you have an overbite ?

  • Reply Trevor Philips June 2, 2019 at 2:46 pm

    thanks. that was a good relief

  • Reply Laith Alghouj June 10, 2019 at 5:15 pm

    I swear i thought you are the YouTuber hannah stocking

  • Reply Noah d1vineturd333 Leaf July 6, 2019 at 4:27 am

    My jaw just pops, I've googled a lot about it, and the only solution I can come up with is TMJ, so I'll have to try these to see what happens

  • Reply king Of The Jungle July 7, 2019 at 8:51 pm

    Yes mam love the gamecock in the back, great video btw!

  • Reply Stephanie Roberts July 12, 2019 at 2:58 am

    Thank you. Awesome.

  • Reply Sathish Yadav July 15, 2019 at 4:21 am

    Thank u

  • Reply Cole Entwistle July 29, 2019 at 1:21 pm

    This helped a lot thank you

  • Reply Prem Abraham August 16, 2019 at 10:47 pm

    I met with an accident and my jaw got locked on the right side while as per the doctors advise tried to open the mouth gently and my left side of the jaw started deviating can you help with the solution

  • Reply AskDoctorJo September 22, 2019 at 5:26 pm

    Buy a printable worksheet with the TMJ Exercises in this video here: https://www.askdoctorjo.com/purchase-TMJ-exercises-worksheet

  • Reply Sade October 9, 2019 at 2:05 am

    WHEN I SAY IT WAS GOING ON 7 days of me sliding food in my mouth after having my last two impacted wisdom teeth removed. The pain of a stiff jaw lord Jesus thanks for this video!!!!! I did the exercises and I now can open my mouth will be doing the exercises again in the A.M.????

  • Reply Malik Shahjhan October 20, 2019 at 3:56 am

    What to do when this disorder with coma patient?

  • Reply Anonymous wanted October 23, 2019 at 6:26 am

    This is amazing, great work doc. And thank you so much. It actually helps!

  • Reply Michael Guider November 3, 2019 at 3:18 pm

    I used these exercises to help me with a really bad episode of trigeminal neuralgia. Many thanks! It really helped me! The key is to do it VERY gently! I had been using motivationaldoc's video, but I was not doing it gently enough. I hope this helps someone else with TN. Instantly after doing this I had a lot of relief and could write this post, but 20 min after doing this I feel totally back to normal!

  • Reply Cruzn vso November 16, 2019 at 8:24 pm

    How long do I do the last exercise.. push 5 seconds 3-5 times?

  • Reply Mikky Renee November 23, 2019 at 11:42 am

    My dentist literally recommended this video to me because I grind my teeth. Like this specific video.

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