Exercises to Stop Jaw Popping: A Complete Guide to Relief

Exercises to Stop Jaw Popping: A Complete Guide to Relief

Mar 05, 2024

Are you tired of dealing with uncomfortable jaw popping or clicking sounds? Do you wish there was a natural solution to alleviate the discomfort associated with TMJ? Look no further! In this article, we will explore exercises specifically designed to stop jaw popping and provide relief to individuals suffering from temporomandibular joint (TMJ) disorders. If you’re based in Calgary, we’ll also touch upon local TMJ treatment options and recommend a reputable local dental clinic to address your concerns effectively. Let’s discover how you can find relief naturally!

Understanding TMJ and Jaw Popping

Before we delve into the exercises, let’s understand what causes jaw popping and why it occurs in the first place. The temporomandibular joint (TMJ) is responsible for connecting your jawbone to the skull. When this joint experiences dysfunction, several uncomfortable symptoms may arise, including jaw popping or clicking sounds, jaw pain, headaches, and limited jaw movement.

Jaw popping typically occurs due to a misaligned or imbalanced jaw joint. This misalignment can lead to the displacement of the disc within the joint, causing it to pop or click when you open your mouth. Factors such as stress, teeth grinding, improper bite alignment, or trauma to the jaw can contribute to this condition.

Benefits of Exercising for TMJ Relief

Exercise offers numerous benefits when it comes to managing TMJ discomfort. Engaging in targeted exercises can help strengthen the jaw muscles, improve joint stability, increase flexibility, and enhance overall jaw function. Regular exercise can also alleviate stress and tension, which are often associated with TMJ disorders. By incorporating these exercises into your routine, you can find relief and enjoy improved jaw mobility and reduced jaw popping symptoms.

Effective Exercises to Stop Jaw Popping

To stop jaw popping and find lasting relief, follow these simple exercises:

Exercise 1: Jaw Relaxation Technique

This exercise aims to relax the jaw muscles and reduce tension. Follow these steps:

  1. Sit comfortably, ensuring your back is straight and your shoulders are relaxed.
  2. Close your lips and gently separate your teeth.
  3. Allow your jaw to relax fully and let your tongue rest gently on the roof of your mouth.
  4. Hold this relaxation position for 5-10 minutes, focusing on releasing any tension in your jaw muscles.
  5. Repeat this exercise 2-3 times a day for maximum benefits.

Exercise 2: Chin Tucks

Chin tucks help strengthen the muscles responsible for proper jaw alignment. Here’s how to perform this exercise:

  1. Stand or sit tall with your shoulders back and your spine aligned.
  2. Gently tuck your chin in, making a double chin.
  3. Hold this position for 3-5 seconds.
  4. Repeat this exercise 10-15 times, gradually increasing the duration as you feel comfortable.

Exercise 3: Tongue Press

The tongue press exercise helps improve jaw muscle control and promotes proper tongue posture. Follow these steps:

  1. Sit in a comfortable position with your back straight.
  2. Position the tip of your tongue against the roof of your mouth, right behind your front teeth.
  3. Apply gentle pressure with your tongue against the roof of your mouth.
  4. Hold this position for 5 seconds, then release.
  5. Repeat this exercise 10-15 times, gradually increasing the duration and pressure as you progress.

Exercise 4: Resistance Opening

Resistance opening exercises aid in strengthening the jaw muscles and improving joint stability. Here’s how to perform this exercise:

  1. Place your thumb or fingers on the front bottom teeth.
  2. Gently try to open your mouth while providing resistance with your thumb or fingers.
  3. Hold this position for 3-5 seconds.
  4. Repeat this exercise 10-15 times, gradually increasing the resistance as you feel comfortable.

Exercise 5: Jaw Tracking

Jaw tracking exercises help improve jaw mobility and are particularly beneficial for individuals with limited jaw movement. Follow these steps:

  1. Place your index finger on your chin.
  2. Slowly open your mouth, making sure your jaw moves straight down without deviating to either side.
  3. Repeat this movement 10-15 times, focusing on maintaining a smooth, straight path.
  4. As you progress, try incorporating controlled side-to-side movements to further enhance jaw flexibility.

Additional Tips for TMJ Relief

In addition to these exercises, consider implementing the following tips for optimal TMJ relief:

  • Use moist heat or cold packs on the affected area to alleviate pain.
  • Steer clear of hard or chewy foods that could strain the jaw joints.
  • Engage in stress-reducing practices like meditation or deep breathing exercises.
  • Maintain proper posture to reduce unnecessary strain on the jaw.
  • Avoid excessive jaw movements or clenching.
  • Ponder wearing a night guard to prevent teeth grinding and jaw clenching while sleeping.

When to Seek Professional Help

While these exercises and tips provide effective relief for many individuals, it’s crucial to consult a dental professional if your symptoms persist or worsen. Our team of experienced professionals specializes in TMJ Treatment in Calgary and is dedicated to helping you find long-term relief from jaw popping and TMJ discomfort.

Schedule a consultation or learn more about TMJ treatment. Seeking professional help is essential to rule out any underlying issues and determine the most appropriate treatment plan for your specific needs.


Don’t let the annoyance of jaw popping hold you back from enjoying a pain-free life. By incorporating targeted exercises into your routine, you can stop jaw popping and find lasting relief from TMJ discomfort. Remember to practice these exercises regularly, along with implementing additional tips for TMJ relief like applying heat or cold packs and practicing stress-reducing techniques.

If you’re in Calgary and require professional assistance, Toothworks Dental Clinic is your go-to option for expert TMJ treatment. Their dedicated team of dental professionals can help you find the most appropriate solution to alleviate jaw popping and provide lasting relief. Don’t wait any longer; take control of your TMJ discomfort today!