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TMJ Stretch

Step by step instructions, muscle activation and variants for the TMJ Stretch.

EasyNeck

About this exercise

The jaw stretch is a mobility exercise that gently opens and relaxes the muscles of the jaw, including the masseter and temporalis, helping to relieve tension caused by stress, teeth grinding (bruxism), or temporomandibular joint (TMJ) tightness. Regular practice can improve jaw range of motion and reduce headaches originating from jaw tension.

How to Perform

  • Sit or stand in a comfortable, upright position with your shoulders relaxed
  • Place the tip of your tongue on the roof of your mouth just behind your upper front teeth
  • Slowly open your mouth as wide as comfortably possible, keeping your tongue in place
  • Hold the open position for 5–10 seconds, feeling a gentle stretch along the jaw and neck
  • Slowly close your mouth without clenching
  • Repeat for the desired number of repetitions, breathing steadily throughout

Muscle Activation

Primary
Neck

Common Mistakes

Common mistakes content is coming soon.

About the TMJ Stretch

The TMJ Stretch is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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