Face Yoga for TMJ & Jaw Tension

Place the heels of your hands on your jaw joints, fingertips resting in front of your ears. Apply firm, steady pressure and make slow circles — fifteen forward, fifteen backward. You should feel the masseter muscle beneath your hands begin to release. Then move your hands down slightly to the body of the masseter, at the angle of the jaw, and repeat: fifteen circles forward, fifteen backward. If you find a particularly tender spot, hold sustained pressure there for ten seconds. This preparatory massage increases blood flow and begins to soften the tissue before stretching.

Place the tip of your tongue on the roof of your mouth, just behind your upper front teeth. Keeping your tongue in place, slowly open your mouth as wide as comfortable. The tongue position prevents the jaw from shifting to one side, which is common in TMJ dysfunction. Hold the open position for five seconds. Close slowly. Repeat six times. On each repetition, try to open slightly wider than the previous one, never forcing past the point of comfort. This gentle progressive stretch lengthens the masseter and medial pterygoid muscles while maintaining proper jaw alignment.

With your mouth slightly open, move your jaw slowly to the right as far as comfortable. Hold for three seconds. Return to centre. Move to the left and hold for three seconds. Repeat five times each side. Then, place your right hand against the right side of your jaw. Push your jaw to the right against your hand's resistance. Hold for five seconds. Release. Repeat on the left side. Do four repetitions each side. This combination of stretching and resistance work targets the lateral pterygoid muscles, which are often the most difficult to release and a primary contributor to TMJ clicking and locking.

Place your fingertips on your temples. Clench your teeth gently and feel the temporalis muscle bulge beneath your fingers. Release the clench and make slow, firm circles over the muscle — fifteen forward, fifteen backward. Then walk your fingers upward from the temple, following the fan shape of the temporalis muscle toward the top of your head, making small circles as you go. When you find tender spots, hold for eight seconds. The temporalis is a major contributor to tension headaches and its release often provides immediate headache relief.

Place your fist under your chin. Open your mouth slowly against the resistance of your fist. Use about fifty percent of your maximum strength. Hold the open position for five seconds. Close slowly. Repeat five times. Then place your palm against your chin and push your jaw forward against the resistance. Hold for five seconds. Repeat four times. This controlled resistance strengthens the jaw muscles at their optimal length, which helps stabilise the TMJ joint and reduce the tendency toward clenching.

Wash your hands thoroughly. Place your thumb inside your mouth on the inner surface of your cheek, opposite the masseter muscle. Place your fingers on the outside of your cheek. Pinch the masseter muscle between thumb and fingers and massage with small kneading motions for fifteen seconds on each side. This internal-external approach accesses the deepest fibres of the masseter that cannot be reached from the outside alone. It is the most effective technique for releasing chronic masseter tension and reducing muscle bulk in the jaw area.

This final exercise teaches your jaw its proper resting position. Place the tip of your tongue on the roof of your mouth behind your upper front teeth. Let your jaw relax completely so your teeth separate by a few millimetres. Your lips should be closed but your teeth should not touch. Hold this position for thirty seconds, breathing deeply and consciously relaxing the masseter. This is the ideal resting position for your jaw — teeth apart, lips together, tongue up. Practise finding this position throughout the day, especially when you notice yourself clenching.