Your jaw clicks, so now what?
Our TMJ Expert Dr Elyse, Harrop PT, DPT, OCS does a deep dive into TMJ and some tips and tricks on how to address it!
If you’ve ever experienced pain or clicking in your jaw, difficulty chewing, or even headaches that seem to come from nowhere, you might be dealing with TMJ dysfunction. The temporomandibular joint (TMJ) connects your jawbone to your skull, allowing you to talk, chew, and yawn. When something goes wrong with this joint or the muscles around it, it can lead to pain, limited movement, or “popping” in the jaw.
If this sounds familiar, there are a few simple exercises you can try at home to reduce pain and improve mobility - no special equipment required.
Rest Position of the Tongue
What it does: Promotes relaxation in your jaw and improves breathing.
How to do it: Rest the tip of your tongue on the roof of your mouth, just behind your upper front teeth.
Keep your teeth slightly apart and lips closed.
Breathe in and out through your nose.
Gentle Jaw Opening
What it does: Helps you practice proper jaw movement in a pain-free way
How to do it:
Place your tongue on the roof of your mouth (as above).
Slowly open your mouth, focusing on a smooth, hinge-like movement - stop if you feel pain or clicking
Chin Tucks
What it does: Improves posture and reduces strain on your jaw.
How to do it:
Sit up tall and gently tuck your chin as if making a “double chin.”
Hold for 5 seconds, then relax.
A comprehensive physical therapy evaluation is your best option for identifying the root cause of your jaw pain. A physical therapist can assess your jaw mechanics, provide hands-on treatment, and guide you through more advanced exercises for lasting relief.
