TMJ Relief Stretches

This is for you if you have chronic jaw pain (TMJ), have been diagnosed with Temporomandibular Disorder, (TMD), feel grinding, wobbling, gravel sounds, difficulty opening or closing your mouth, or have a jaw that looks like it isn’t tracking correctly. Click on each arrow to reveal pictures and instructions.

DISCLAIMER:

1. These stretches are not designed to be medical advice. First consult a medical professional to ensure you don’t have an issue that requires medical attention (ie. break, infection, tumor, tear or organ involvement.) 

2. If any of the stretches cause pain, stop doing it and move on to the next one.

1. Do the stretches at least once daily until the pain is gone for a full 24 hours. For faster results, repeat the sequence as much as 10x/day in the order given. If any stretch causes discomfort, skip that stretch for now and reintroduce it later. 

2. Once the tension, aches and pains are gone, use the daily warm-up exercises to stay feeling young and active.

If Standing, Do These - Takes 3 Mins

HOW: WITH A STRAIGHT LEG, FLEX YOUR FOOT AND TOES TOWARD YOU BELLY, USING THREE ANGLES TO ACTIVELY RELAX THE BACK OF YOUR LEG MUSCLES. FIRST, FOOT POINTS UPWARD. THEN FOOT POINTS OUTWARD 45 DEGREES. THEN POINT FOOT INWARD 45 DEGREES.

HOW: EVENLY SQUEEZE THE SHOULDER BLADES TOGETHER, THEN RELEASE.

HOW: SQUEEZE BUTTOCKS TOGETHER USING BUTT MUSCLES, NOT THIGHS OR ABS. DO A SET WITH FEET STRAIGHT, THEN WITH FEET DUCK-TOED OUTWARD. THEN WITH FEET PIGEON-TOED INWARD. THEN WITH FEET IN LINE.

HOW: CLASP HANDS TOGETHER AND PLACE ON THE BACK OF YOUR HEAD. PRESS YOUR HEAD INTO YOUR HANDS.

HOW: STAND WITH HEELS, BUTT, SHOULDERS, HEAD AND ELBOWS AGAINST WALL. HOLD POSITION.

HOW: STAND WITH HEELS, BUTT, SHOULDERS, HEAD & ELBOWS AGAINST WALL. PLACE ONE FOOT ON CHAIR WITH KNEE BENT. KNEE LINED UP OVER BIG TOE.

HOW: FLATTEN YOUR BACK AGAINST THE WALL USING YOUR UPPER LEG MUSCLES. BEND KNEES TO GET LEVERAGE FOR PRESSING AGAINST WALL. KNEES ARE OVER THE ANKLES.

If Sitting, Do These - Takes 3 Mins

HOW: EVENLY SQUEEZE THE KNEES TOGETHER, THEN RELEASE. KEEP FEET PARALLEL TO EACH OTHER AND DON’T LET STOMACH OR UPPER BACK PARTICIPATE.

HOW: LIFT KNEES TOGETHER OFF THE FLOOR TO TAP THE TOES ON THE GROUND. *THIS IS NOT RAISING THE HEELS UP WHILE TOES REMAIN ON THE GROUND. ACTUALLY FOCUS ON USING YOUR MUSCLES TO LIFT YOUR KNEES UP A FEW INCHES.

HOW: SQUEEZE BUTTOCKS TOGETHER USING BUTT MUSCLES, NOT THIGHS OR ABS. DO A SET WITH FEET STRAIGHT, THEN WITH FEET DUCK-TOED OUTWARD. THEN WITH FEET PIGEON-TOED INWARD. THEN WITH FEET IN LINE.

HOW: EVENLY SQUEEZE THE SHOULDER BLADES TOGETHER, THEN RELEASE.

HOW: CLASP ARMS BEHIND BACK TO EMPHASIZE GOOD POSTURE. LOOK UP AND SQUEEZE KNEES.

HOW: ELBOWS BENT WITH ARMS RAISED IN A “STICK’EM UP” POSITION. CIRCLE ELBOWS UP AND BACKWARD.

HOW: IN A SEATED POSITION. USE YOUR LEGS TO PRESS YOUR HIPS AND BACK FLAT AGAINST THE WALL.

Do these whenever sitting.

HOW: SIT IN A CHAIR WITH YOUR BUTTOCKS AS FAR BACK AS POSSIBLE. NOW ROLL UP A TOWEL AND PLACE BETWEEN YOUR SHOULDER BLADES. RELAX IN THIS POSITION.

If Lying Down, Do These - Takes 3 Mins

HOW: WITH A STRAIGHT LEG, FLEX YOUR FOOT AND TOES TOWARD YOU BELLY, USING THREE ANGLES TO ACTIVELY RELAX THE BACK OF YOUR LEG MUSCLES. FIRST, FOOT POINTS UPWARD. THEN FOOT POINTS OUTWARD 45 DEGREES. THEN POINT FOOT INWARD 45 DEGREES.

HOW: LIFT KNEES TOGETHER OFF THE FLOOR TO TAP THE TOES ON THE GROUND. *THIS IS NOT RAISING THE HEELS UP WHILE TOES REMAIN ON THE GROUND. ACTUALLY FOCUS ON USING YOUR MUSCLES TO LIFT YOUR KNEES UP A FEW INCHES.

HOW: SQUEEZE BUTTOCKS TOGETHER USING BUTT MUSCLES, NOT THIGHS OR ABS. DO A SET WITH FEET STRAIGHT, THEN WITH FEET DUCK-TOED OUTWARD. THEN WITH FEET PIGEON-TOED INWARD. THEN WITH FEET IN LINE.

HOW: GET ON ALL FOURS. KNEES HIP WIDTH APART. WHILE KEEPING ARMS STRAIGHT, DIP BELLY, DROP HEAD AND SQUEEZE SHOULDER BLADES TOGETHER. LEAN WEIGHT INTO YOUR HANDS. HOLD POSITION.

HOW: PIGEON-TOE FEET. STRAIGHT ARMS OVERHEAD WITH, PALMS FACING BEHIND, THUMBS TURNED TO POINT AS FAR OUTWARD TO THE SIDES AS POSSIBLE. HOLD POSITION. THEN MOVE ARMS TO 45 DEGREES, THEN AT 90 DEGREES STRAIGHT OUT FROM THE BODY.

HOW: LIE ON YOUR BACK. PRESS YOUR HEELS INTO THE GROUND TO RAISE UP YOUR BUTTOCKS UNTIL YOUR HIPS ARE STRAIGHT WITH YOUR TORSO. HOLD POSITION, THEN LOWER BUTT TO THE GROUND.

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