The goal

Reduce jaw and facial tension, improve jaw control and awareness, and support healthy function.

Consistency is more important than intensity.

Key principles

• Jaw muscles should be relaxed at rest.
• Avoid clenching and teeth contact when not eating or swallowing.
• Move within a comfortable range.
• Small, consistent steps over time create the biggest change.

Important

• This program is general in nature.
• Stop any exercise that increases pain.
• Persistent or worsening symptoms should be re-assessed.
• This handout does not replace an individual clinical assessment.

Exercise progression overview

• 1. Awareness & Relaxation (Weeks 1–2) — Reduce resting tension, improve awareness of clenching, establish relaxed jaw posture.
• 2. Controlled Movement (Weeks 2–4) — Restore comfortable jaw movement and control in all directions.
• 3. Strength & Endurance (Weeks 4–6) — Build endurance and control of jaw and neck muscles to support function.
• 4. Functional Integration (Weeks 6+) — Apply control to daily activities: chewing, speaking, yawning and stress management.

Dosage guide

• Frequency: 1–3 times per day
• Repetitions: 6–10 unless stated
• Hold Time: 5 seconds (isometrics)
• Rest: Rest if you feel fatigue.

Exercise rules

• Stay within a pain-free range.
• Move slowly and with control.
• Stop if you feel increased pain.
• Quality over quantity.

Advice to support your progress

• Be aware of clenching — Check your jaw throughout the day.
• Sleep support — Good sleep habits can help reduce night-time clenching.
• Stress management — Stress can increase jaw tension.
• Limit stimulants — Caffeine and alcohol can increase jaw activity.
• Chew smart — Avoid excessive chewing (gum, hard foods).

Tongue posture & “mewing”

Resting tongue posture: placing the tongue gently against the roof of the mouth may be relevant to jaw and oral posture.

Teeth and lip position: lips can rest gently closed. Teeth should not be held tightly together — avoid unnecessary clenching.

Head and neck alignment: head and neck position may influence loading around the jaw and surrounding structures.

Hard mewing: forceful or prolonged tongue pressure is not recommended as a self-treatment strategy and may aggravate jaw muscle tension or clenching.

If you experience persistent jaw pain, locking, significant clicking, or difficulty opening or closing the mouth, seek appropriate professional assessment rather than trying to force the jaw or tongue into a particular position.

Contraindications / red flags

Do not perform exercises or seek urgent assessment if you have:

• Recent jaw fracture or surgery
• Unexplained swelling or infection
• Severe pain at rest
• Numbness, tingling or weakness in the face
• Locking that you cannot self-correct

Regressions

• Reduce range of movement
• Reduce resistance
• Reduce repetitions
• Increase rest time
• Focus on relaxation and awareness

Progressions

• Increase range of movement
• Increase resistance
• Increase hold time
• Increase repetitions
• Add functional tasks

Research support

The handout states that the program is informed by evidence supporting exercise for TMJ disorders and bruxism, including improvements in pain, jaw function, muscle activity and quality of life.

Jaw Relaxation & Awareness

Resting jaw position training.

Suggested format 1–2 min · 2–3 × / day

Controlled Opening

Pain-free range opening.

Suggested format 6–10 reps · 2–3 × / day

Lateral Glides

Side-to-side jaw movement.

Suggested format 6–10 reps each side · 2–3 × / day

Protrusion Control

Forward jaw movement.

Suggested format 6–10 reps · 2–3 × / day

Resisted Jaw Strengthening

Gentle isometric resistance.

Suggested format 1–2 × / day · 5 × 5 sec each direction

Neck & Posture Support

Neck mobility and postural control.

Suggested format 5–10 min · Daily