Effective Exercises to Alleviate Jaw Pain and Improve Mobility
- Julian Simpson
- Sep 1
- 5 min read
Updated: Sep 16
Effective Exercises to Alleviate Jaw Pain and Improve Mobility
Prolonged smartphone use can contribute to cervical posture deformities and related issues. One of the most common conditions is the cervical extension type, which is marked by increased cervical lordosis, forward head posture, and thoracic kyphosis
This can lead to gravity changing the position of the mandible in the temporomandibular joint
MJ dysfunction affects approximately 34% of the global population. Moreover, disorders of the cervical spine and TMJ are often associated with nocturnal bruxism and teeth grinding during the night. The comorbidity of bruxism and TMD is estimated to have a prevalence of around 17%
How do you know if you have TMJ dysfunction?
The normal range of movement of the temporomandibular joint is 4 ~ 5 cm, and if this is less than 3.5 cm, it is defined as TMJ dysfunction
Here's a summary of Jaw exercises currently recommended
To effectively stretch the suboccipital muscles, place one hand on the back of your head and gently apply downward and forward pressure. Slowly tilt your head forward, bringing your chin toward your chest while maintaining steady pressure. | Start with your mouth closed and relax your jaw as much as possible. Then, gently and slowly open your mouth as wide as you comfortably can, maintaining a smooth and controlled movement. |
Suboccipital muscle stretching | Masseter stretching |
The subjects were instructed to open and close their mouths while pressing their tongues against the palate. Additionally, they placed their hands on the temporomandibular joint to enhance awareness of movement. They were guided to open their mouths slowly and in a controlled manner. | The thumb and index finger were used to assist in gently and gradually opening the mouth in a controlled manner. |
Digastric facilitation exercises (goldfish exercise) | Cross-fingered exercise |
Mouth opening was initiated from a closed position, with manual pressure applied to the lower jaw to assist the movement. | Using the fingers, gently position them beneath the jaw near the first hyoid bone. Pinch the muscles in this area with the first and second fingers while ensuring contact with the bone. As the muscles are pinched, tilt the head upward. Discomfort during this movement may indicate the need for stretching. Next, identify the muscles just above the hyoid bone and, while opening the mouth, simulate the motion of yawning. |
Infrahyoid muscle strengthening | Suprahyoid muscle stretching |
Neck Exercises Currently recommended are:
Cervical | Exercises |
Chin tucks | Subjects were seated in a chair with their feet flat on the floor and shoulders relaxed. While maintaining a forward gaze, they gently retracted their chin in a straight-back motion, ensuring a small and controlled movement. |
Nuchal ligament stretching | In the chin-in position, one hand stabilizes the chin while the other hand is placed at the back of the head to apply a gentle downward and forward force. |
Sagittal rotation (sitting) | In the seated position, the superficial neck muscles are relaxed to reduce activity, allowing the deep neck flexors and deep cervical muscles to be engaged during sagittal plane rotation training. Instruct the subject to “roll your head in place, like a ball,” ensuring smooth and controlled movement. |
Sagittal rotation (quadruped) | In the quadrupedal posture, flexion and extension of the head nod are first trained, and the sagittal plane of the neck extension and flexion is performed. Slowly perform the forward and backward sagittal plane rotation so that it is caused by the deep neck muscles. |
Deep cervical flexor strengthening | Subjects were positioned in a supine lying posture, with the air unit of the pressure biofeedback device placed at the posterior aspect of the cervical spine, just below the occiput. The exercise targets the deep flexor muscles of the upper cervical region, focusing on these muscles rather than the superficial flexors, which primarily flex the neck without engaging the head. |
Cervical rotation | Leaning the arm against the wall helps reduce the weight of the arm and promotes relaxation of the upper ipsilateral trapezius muscle. The subject is instructed to move slowly, allowing for controlled axial rotation. Sophisticated exercises are performed to prevent excessive neck stretching or flexion, ensuring a smooth and gradual movement. |
Shoulder Exercises recommended are:
Shoulder | Exercises |
Upper trapezius muscle stretching | Sit upright and slowly tilt your head to the side, bringing your right ear toward your right shoulder. Keep your head straight, without turning or deviating, and maintain a forward gaze. |
Sternocleidomastoid muscle stretching | Rotate your neck toward the opposite side you wish to stretch, then tilt your head away from that side while extending your head backward. Finally, gently push your jaw forward to increase the tension on the muscle. |
Levator scapulae stretching | For this stretch, the subject turns their head halfway and looks down toward their armpit. To increase the stretch, maintain the same position, keep looking down, and gently hold the head while applying slight pressure by pulling gently. |
Wall sliding exercise | In the wall slide exercise, the lower arms glide upward against the wall with the shoulder joints at 90° and the elbows flexed at 90°, while the trunk remains fixed in a standing position. This movement aims to strengthen the serratus anterior muscle. |
Thoracic extension exercise | To use a foam roller to increase range of motion, place it in the lower part of the back and support the neck area with both hands, ensuring the neck is not pulled forward. Begin the exercise by moving along the spine. It is important to maintain the distance between the xiphoid process and the symphysis pubis by contracting the abdominal muscles, as the movement should be focused in the back while minimizing movement in the waist area. |
For more information about how we can help YOU with your neck pain and improve your underlying dysfunction so the problem doesn’t come back . Please call Health Wise Chiropractic 03 9467 7889 or book online to see one of our Chiropractors in Sunbury or Melton/Strathtulloh Today!
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Yu LJ, Yan X, Kim TH. Effects of combined jaw and cervicoscapular exercises on mouth opening and muscle properties in cervical extension type. Sci Rep. 2025 May 30;15(1):19049. doi: 10.1038/s41598-025-03846-3. PMID: 40447683; PMCID: PMC12125306.
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