3 Easy At-Home Stretches to Help Relieve TMJ Tension

If you’ve ever dealt with TMJ tension or jaw discomfort, you know how annoying (and sometimes painful) it can be. Whether it’s from stress, grinding your teeth, or just life doing its thing, your jaw can really take a beating. I’ve been there, and I wanted to share a few simple at-home stretches that have actually helped loosen things up and calm down that tight, achy feeling.

1. Chin Tucks Super basic, but super helpful. Sit or stand tall, gently pull your chin straight back (like you’re making a double chin). You’ll feel a stretch at the base of your skull. Hold for 5 seconds and repeat 10 times. This helps align your jaw and neck.

2. Controlled Jaw Opening Place your tongue on the roof of your mouth, right behind your front teeth. Slowly open your mouth as wide as you can without pain, then close. Do this 5–10 times. It helps train your jaw to move properly without clenching.

3. Jaw Massage + Stretch Combo Use your fingers to gently massage the muscles around your jaw joint (just in front of your ears) in small circles. Then, place your fingers on your bottom teeth and gently pull down to stretch the jaw. Hold for about 10–15 seconds—no yanking or forcing it, just a gentle stretch.

Honestly, adding these to my evening wind-down routine has made a big difference. And bonus: they’re easy to do while you’re winding down before bed.

TMJ stuff can be complex, so definitely talk to a professional if things aren’t improving—but for everyday tension, these are a good place to start!