TMJ self-care and jaw relaxation exercise handout template

Patient name: __________________________
Date: __________________
Clinician: ______________________________

What is the goal of TMJ self-care?

These exercises are designed to help reduce jaw muscle tension, decrease excessive clenching, and encourage relaxed, controlled jaw movement.

Important: Exercises should feel gentle. Do not force the jaw open or push through sharp or increasing pain.

1. Resting Jaw Position

This is your default jaw position when you are not eating, speaking, or swallowing.

• Sit or stand comfortably.
• Relax your shoulders and facial muscles.
• Keep your tongue gently resting on the roof of your mouth, just behind the upper front teeth.
• Allow your teeth to remain slightly apart.
• Keep your lips relaxed and gently together if comfortable.
• Breathe slowly through your nose.

Hold: 30–60 seconds
Repeat: 3–5 times throughout the day

Reminder: “Lips together, teeth apart, jaw relaxed.”

2. Diaphragmatic Breathing

Jaw tension often increases when the body is generally tense.

1. Sit comfortably with your shoulders relaxed.
2. Place one hand on your abdomen.
3. Breathe slowly through your nose.
4. Allow your abdomen to gently rise as you inhale.
5. Slowly exhale without forcing the breath.
6. Let your jaw and shoulders become heavier as you breathe out.

Duration: 1–2 minutes
Frequency: 2–4 times daily

3. Controlled Jaw Opening

1. Begin in your relaxed resting position.
2. Place your tongue gently against the roof of your mouth.
3. Slowly open your mouth while keeping the movement comfortable.
4. Avoid forcing the jaw or allowing excessive deviation.
5. Slowly close the mouth and return to the resting position.

Repetitions: 6–10
Sets: 1–2
Frequency: 1–2 times daily

Focus: Slow, smooth, symmetrical movement.

4. Gentle Jaw Relaxation

1. Place your tongue gently on the roof of your mouth.
2. Keep your teeth slightly apart.
3. Take a slow breath in.
4. As you breathe out, consciously relax your jaw muscles.
5. Imagine the lower jaw becoming heavy.

Duration: 30–60 seconds
Repeat: 3–5 times

5. Gentle Masseter Massage

The masseter muscle is located along the side of the cheek and jaw.

1. Place your fingertips over the thick muscle at the side of your jaw.
2. Keep your jaw relaxed.
3. Use small, slow circular movements.
4. Apply comfortable pressure only.
5. Stop if you experience sharp pain, dizziness, or worsening symptoms.

Duration: 30–60 seconds per side
Repeat: 1–2 times

6. Temporalis Massage

The temporalis muscle is located at the side of the head above the ear and temple.

1. Place your fingertips gently over the temple area.
2. Keep your teeth slightly apart.
3. Massage using small circular movements.
4. Keep the pressure comfortable.

Duration: 30–60 seconds
Repeat: 1–2 times

7. Tongue-Up Jaw Opening

This exercise encourages controlled jaw movement.

1. Place the tip of your tongue gently on the roof of your mouth.
2. Keep the tongue in contact with the palate.
3. Slowly open the mouth as far as comfortable.
4. Slowly close the mouth.
5. Relax between repetitions.

Repetitions: 5–10
Frequency: 1–2 times daily

Daily TMJ Self-Care

Try to avoid:

☐ Teeth clenching during the day
☐ Nail biting
☐ Chewing gum
☐ Biting pens or other objects
☐ Very large bites
☐ Excessive wide-mouth opening
☐ Repeatedly testing or clicking the jaw
☐ Prolonged chewing when symptoms are aggravated

Helpful habits:

☐ Keep teeth slightly apart when resting
☐ Choose softer foods temporarily if chewing is painful
☐ Take smaller bites
☐ Alternate sides when chewing, when comfortable
☐ Maintain relaxed shoulders and neck
☐ Use slow nasal breathing during periods of tension
☐ Take regular jaw relaxation breaks

When to Relax Your Jaw

Set several daily reminders:

Morning: ☐
Midday: ☐
Afternoon: ☐
Evening: ☐
Before bed: ☐

At each reminder:

Check → Teeth apart → Tongue relaxed → Shoulders down → Slow breath

Symptom Monitoring

Day	Jaw pain 0–10	Jaw tension 0–10	Headache 0–10	Notes
Monday	___	___	___	__________
Tuesday	___	___	___	__________
Wednesday	___	___	___	__________
Thursday	___	___	___	__________
Friday	___	___	___	__________
Saturday	___	___	___	__________
Sunday	___	___	___	__________

Stop or Modify the Exercises If

Stop the exercise and contact your clinician if you develop significant or worsening pain, sudden limitation of jaw movement, locking, swelling, numbness, or other concerning symptoms.

Exercises should generally feel gentle and controlled, not forced.

Your prescribed exercises

Exercise: __________________________
Repetitions: __________
Sets: __________
Frequency: __________

Exercise: __________________________
Repetitions: __________
Sets: __________
Frequency: __________

Exercise: __________________________
Repetitions: __________
Sets: __________
Frequency: __________

Clinician notes:

Follow-up: __________________________