Clicking or popping when you open or close your mouth is one of the most common TMD symptoms, often related to how the joint's disc, muscles, and ligaments move together. This program focuses on controlled movement patterns and muscle relaxation that may help reduce clicking and the strain that comes with it.
Clicking alone, without pain or locking, is common and not always a sign of a serious problem. These exercises are aimed at reducing clicking frequency and the muscle tension that often accompanies it. If your jaw locks open or closed, or clicking is accompanied by significant pain, consider seeing a TMJ specialist.
Standing in front of a mirror, slowly open and close your mouth while watching your chin. Try to keep the jaw moving in a straight vertical line rather than deviating to one side, which can help the joint track more evenly.
Repetitions: 10 times
Rest your tongue on the roof of your mouth just behind your front teeth. Slowly open as wide as comfortable while keeping tongue contact, then close slowly. This helps guide controlled joint movement.
Repetitions: 6-8 times
Place your hand on your jaw and gently resist as you attempt to open, close, and move your jaw side to side without actually letting it move. This builds stability around the joint.
Instructions: Hold each direction for 5 seconds.
Repetitions: 6 times per direction
Using two or three fingers, massage the jaw muscle (masseter, along your cheek) and temple muscle (temporalis) in small circles to reduce tension that can contribute to joint clicking.
Duration: 30-60 seconds per side
Forward head posture pulls the jaw joint out of its ideal position and can increase clicking. Pair this program with the Posture Correction Program for best results.
Avoid wide yawning, biting into large foods, and excessive gum chewing, all of which can aggravate clicking. Consistency matters more than intensity — a few minutes of these exercises daily is more helpful than doing them once intensely.