TMJ relief at home: simple exercises and daily habits that help

Toowoomba Dental
Jun 24
3 min read

At Toowoomba Dental, we're seeing more and more people coming in with morning headaches, tired jaws, and tension they can’t quite explain. Whether it's the stress of life, clenching through school runs, late-night teeth grinding, or even posture while scrolling in bed, your jaw carries more pressure than you realise. But here’s the good news: there are things you can do at home to get relief.

Illustration of a woman shown in two steps. Step 1: finger on chin. Step 2: moving chin backward. Blue background, numbered circles.

TMJ Relief you can try at home

Try these gentle, dentist-approved movements and strategies we recommend to our patients at Toowoomba Dental.

1. Chin Tucks (Great for Tech Neck + Jaw Relief)

Why? Forward head posture strains the jaw. This fixes that, and it improves head and neck posture.

How to do it:

Sit upright, shoulders back
Gently pull your chin straight back (as if trying to make a double chin)
Hold 3–5 seconds, release
Repeat 5–10 times, once or twice a day

When: Do this when scrolling, working on the laptop, or watching TV.

2. Warm Compress + Jaw Massage (Don’t Skip This!)

Why? Heat helps loosen tight jaw muscles, and massage increases circulation.

How to do it:

Apply a warm wheat bag or heat pack across the jaw joint for 10–15 minutes
Use your fingertips to make small circles along your jawline and temples
Follow with light stretching (open and close your mouth gently 5–10 times)

When: Do this before bed, or when you have a moment to relax.

3. Tongue-on-Roof Jaw Drops (Goldfish Exercises)

Why? Trains your jaw to open with control and without clenching. It also strengthens your jaw muscles and improves control.

How to do it:

Partial Opening:

Place your tongue on the roof of your mouth
Place one finger in front of your ear (where your TMJ is) and another on your chin
Drop your lower jaw halfway, then close
Repeat 6 times, 1 set. Gradually build to 6 sets a day

Full Opening:

Do the same, but drop your jaw fully, then return
Watch for deviation or jaw shifting

Illustration of a person touching their cheeks with arrows indicating jaw movement on a blue background. Skeletal jaw outline visible.

4. “Teeth Apart” Reminder Trick

Why? Most of us clench without realising it.

How to do it:

Stick a Post-it note that says “Teeth Apart” on your screen or mirror
Say it aloud and relax your jaw whenever you see it
Your teeth should only touch when eating or swallowing

Illustration of person with red hair, eyes closed, finger pointing up. Blue arrow in background. Calm expression, light blue backdrop.

5. Resisted Mouth Opening

Purpose: Builds jaw strength

How to do it:

Place your thumb under your chin
Gently push down as you slowly open your mouth
Hold for 3–5 seconds, then close
Repeat 5 times

Illustration of a person closing their mouth, demonstrating airflow. Blue arrows show the direction. Background is light blue.

5. Resisted Mouth Closing

Purpose: Strengthens jaw muscles

How to do it:

Use both thumbs and place them under your chin
Open your mouth slightly, then use your hands to gently resist as you try to close it
Hold for 3–5 seconds
Repeat 5 times

Important Notes:

Consistency is key, do these daily for best results
Stop if pain increases and let your dentist know
Combine with hot/cold packs, soft food diet, and stress management
These exercises are general guidelines, your dentist may tailor a plan for you

Waking up with headaches? Night guards make a huge difference

If you're waking with jaw tension or sore teeth, a night guard can help protect your bite and give your jaw a break. But here’s the catch: Most over-the-counter “boil-and-bite” guards are too bulky, uncomfortable, or even make things worse.

We custom-make night guards right here at Toowoomba Dental. Most patients say they don’t even notice them after a week, and they wake up feeling better.

We often hear patients say:

“I didn’t realise how bad it was until it stopped.”

“I thought it was just stress… I had no idea it was my jaw.”

Signs to Watch For

Do you hear clicking or popping when you eat?
Do you get a “tired” feeling in your jaw after long conversations?
Is one side of your face more tender in the morning?

These are subtle clues that your jaw is working overtime. You don’t need to wait until something cracks, the earlier we treat, the better the outcome.

TMJ issues are sneaky. But once you know what’s going on, the path forward becomes clearer, and usually a lot more comfortable.

If this sounds like you, book a TMJ assessment with us at Toowoomba Dental. We’ll help you figure out what’s really going on and build a plan that works for your lifestyle.

📞 Call us to book a consult (07) 4646 4236

🌸 Visit us at toowoombadental.com.au

Note: This blog post is intended for informational purposes only and does not constitute medical advice. Please consult with a qualified healthcare provider for personalised recommendations.