A sore jaw tempts people to stretch it hard, open as wide as they can, or chew gum to "loosen it up". Those tend to aggravate an irritated joint. The jaw exercises with the best track record are small, slow and almost boring, and they work best alongside fewer hours of clenching. Most jaw ache from the temporomandibular joint and its muscles is mild and settles over weeks with this kind of care.
What follows is self-care for mild, muscle-type jaw pain. It is not a diagnosis, and it is not meant for a jaw that is locking, badly swollen or getting worse.
The rest position comes before any exercise
Many people with jaw pain spend hours each day with their back teeth lightly touching or pressed together, often without noticing. Muscles that never switch off get tired and tender. The first habit to learn is a relaxed resting posture: lips gently closed, teeth slightly apart, and the tip of the tongue resting on the gum just behind the upper front teeth. In that position the jaw muscles can let go.
Practise it for a minute or two several times a day. Some people put a small sticker on their computer screen or phone case as a reminder to check whether their teeth are touching. Over a few weeks, the rest position can start to become the default.
Movements to practise, gently
Sit upright in front of a mirror the first few times so you can see if your chin travels straight down or drifts to one side. Do one or two short sessions a day. Quality matters more than repetitions.
Tongue-up opening
Keep the tip of your tongue on the roof of your mouth and slowly open as far as you can without it leaving that spot. Close slowly. Repeat about ten times. Holding the tongue up limits how far the joint slides, so the jaw rotates smoothly without overstretching.
Straight-line opening
Watching the mirror, open slowly and keep your lower front teeth centred under your upper ones the whole way. If the chin starts to swing, stop at that point, close, and try again a little more slowly. This retrains even movement in people whose jaw deviates as it opens.
Light resistance with the thumb
Place a thumb under your chin and open slowly against a light push for three to five seconds, then relax. Next, rest a finger and thumb on the front of your chin and close gently against light pressure. Five of each is plenty. The pressure should be light enough that it causes no pain. Leave this one out during a painful flare.
Small side glides
With your teeth just apart, slide your lower jaw a short way to the left, back to the middle, then to the right. Then ease it slightly forward and back. Keep each movement small and smooth. These help restore the range of motion that often shrinks when muscles guard a sore joint.
How much your day loads the jaw
Exercises take a few minutes a day. The rest of the day often matters more. While the jaw is sore, chew on softer foods cut into small pieces and skip gum, tough meat, crusty bread and anything that needs a wide bite. Avoid resting your chin on your hand at a desk, which pushes the joint sideways. Support your chin with a hand when you yawn so the mouth does not open to its limit.
Posture plays a part too. Sitting with the head pushed forward towards a screen may add tension through the neck and jaw muscles, so raising the screen to eye level and letting the shoulders drop can help.
Heat, cold and pain relief
A warm, damp cloth over the cheek and temple muscles for ten to fifteen minutes is soothing for tight, achy muscles. For a sharper pain that has come on recently, a cold pack wrapped in a cloth may suit better. Over-the-counter pain relief taken as the packet directs can help you get through a flare, but if you are relying on it for more than a week or two, the cause needs assessing.
Night grinding needs its own plan
Exercises are unlikely to make much difference to heavy grinding or clenching during sleep, which can undo a day's careful habits overnight. Morning jaw ache, headaches on waking and worn tooth edges are typical clues. A custom-made splint can spread the load and protect the teeth while you sleep. Our articles on bruxism, the difference between clenching and grinding, and night guards cover how these fit together. If the main thing you notice is a noise rather than pain, our guide to jaw clicking may be more relevant.
When to stop and get assessed
Put the exercises aside and see a dentist if the jaw locks open or shut, if you can no longer open as wide as usual, if pain is severe or still present after about two weeks of care, or if there is swelling, fever or a recent injury. Pain that spreads into the ear, temple or teeth can come from several sources, and some, such as an infected tooth, need different treatment. Our overviews of TMJ disorder and jaw pain causes and treatment outline what an assessment involves.
What patients ask about jaw exercises
Is there evidence that jaw exercises help?
Yes, for many people. A 2023 international guideline in the BMJ (Busse and colleagues) strongly recommended jaw exercise and stretching, along with education and home care, for long-lasting jaw pain, and a 2026 review of self-managed programmes found a meaningful reduction in pain, with less certain gains in how wide people could open. Exercises work best combined with education and habit change.
How long should I try before seeking help?
Many people notice some easing within a few weeks of regular, gentle practice. If nothing has changed by then, or things are worse, book an assessment.
Should the exercises hurt?
No. Mild stretch or awareness of the muscles is fine. Sharp or lingering pain afterwards means the movement was too large or should be left out.
If home care is not enough
When jaw pain keeps coming back, a dentist can examine the joint and muscles, look for grinding wear and discuss whether a splint or referral to a physiotherapist would help. New patients can check our current offers before booking.
This article is general information and not a substitute for personal dental or medical advice. Stop any exercise that causes sharp pain and seek assessment. Dr James Tran is a registered dentist.
