These exercises are simple, easy to perform, and can be done multiple times a day. They focus on re-educating proper muscle function and alignment of the head, neck, and jaw, often addressing issues like forward head posture that can exacerbate TMJD symptoms.
The Rocabado 6x6 is a science-based, evidence-supported program commonly used by physical therapists to effectively manage TMJD by improving jaw stability, posture, and muscle function.
Instructions: Rest the tongue on the roof of the mouth just behind the front teeth, with teeth slightly apart and lips gently closed. Hold for several seconds and relax. This position is the optimal tongue resting position and should be held throughout the day.
Repetitions: 6 times
Instructions: Place your tongue on the roof of your mouth (from the previous exercise). Slowly open your mouth as wide as you can while keeping your tongue in contact with the roof of your mouth, then slowly close.
Repetitions: 6 times
Instructions: Place one hand on the side of your jaw. Apply gentle resistance as you attempt to open your jaw laterally toward your hand. Repeat on both sides.
Repetitions: 6 times per side
Instructions: Gently pull your chin back as if creating a "double chin," keeping your head level. Hold this position for a few seconds, then relax.
Repetitions: 6 times
Instructions: Pull your shoulder blades down and together, as if trying to pinch a pencil between them. Hold for a few seconds, then relax.
Repetitions: 6 times
Instructions: Nod your head slightly forward and down, like you're saying "yes," without bending your neck too much. Hold for a few seconds, then return to the starting position.
Repetitions: 6 times
If jaw clicking or popping is your primary symptom, the Jaw Clicking & Popping Relief program builds on these same controlled-movement principles.