Simple Facial Massage to Relieve and Prevent TMJ Discomfort

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Temporomandibular joint (TMJ) pain can be a debilitating condition, but simple facial massages (even done by yourself) can offer significant relief and even prevent future discomfort.

These targeted techniques help to relax tense muscles, improve circulation, and reduce inflammation around the jaw. By incorporating these massages into your daily routine, you can alleviate TMJ symptoms without the need for medication or invasive treatments.

Here’s how you can minimize TMJ pain with easy facial massages.

Jawline Glide

Gently place your fingers at the base of your jaw, near your ears, and slowly glide them down toward your chin. This motion helps to release tension along the jawline, where stress often accumulates, contributing to TMJ discomfort.

Place your thumb under your chin and press upward while gently resisting with your jaw. This exercise strengthens the muscles around the TMJ, helping to prevent pain and discomfort. Repeat this glide for about one minute, focusing on smooth, even pressure.

Circular Cheek Massage

Using thicker ‘pads’ of your fingers, apply gentle circular motions to your cheeks, just below your cheekbones. This massage stimulates blood flow and relaxes the muscles that can become tight due to TMJ. Continue the circular movements for about two minutes, alternating between small and medium-sized circles.

Scalp Massage

Using your fingertips, gently massage your scalp in circular motions, starting from the front and moving toward the back. This technique not only relaxes the muscles around the TMJ but also improves blood circulation to the head and neck. Spend a few minutes each day on this soothing massage.

Place your fingers on your forehead and gently massage in a circular motion, working from the center outward. Tension in the forehead muscles can contribute to TMJ discomfort, especially if you clench your jaw when stressed.

Temple Press

Place your fingertips on your temples and apply gentle pressure in a circular motion. This technique targets the temporalis muscle, which often becomes tense in people with TMJ disorders. Massaging this area can help alleviate headaches and reduce jaw tension.

Chin Lift

With your thumbs under your chin and fingers resting on your jawline, gently lift your chin while pressing your jaw down slightly. This stretch helps lengthen and relax the jaw muscles, which can become tight and sore from TMJ.

Open your mouth as wide as is comfortable and hold for a few seconds before slowly closing it. This stretch helps to improve the flexibility of the jaw muscles, reducing the risk of TMJ pain; so do this stretch several times a day to keep your jaw muscles relaxed.

Ear Rub

Gently rub the area around your ears, including the lobes and the space just in front of your ears, where the jaw connects; use a combination of circular motions and gentle pressure to soothe the muscles. This area is closely linked to the TMJ, and massaging it can help reduce inflammation and discomfort.

Upper Jaw Massage

Place your fingers on your upper jaw, just above the teeth, and apply gentle pressure while moving your fingers in a circular motion. Spend about a minute focusing on this area. This massage can help relieve tension in the upper jaw muscles, which are often overlooked but can contribute to TMJ discomfort.

Neck and Jawline Stretch

Tilt your head back slightly and gently push your lower jaw forward, creating a stretch along your neck and jawline; this movement targets the platysma muscle, which connects the jaw to the neck and can become tight. Hold the stretch for a few seconds before relaxing and repeating.

Mouth Closure Resistance

Place your fist under your chin and gently press up while trying to close your mouth against the resistance. This exercise strengthens the muscles around the TMJ, helping to stabilize the joint and prevent pain–perform this resistance exercise in small sets throughout the day.

Gum Chew Simulation

Mimic the motion of chewing gum by moving your jaw in small, controlled circles without actually chewing anything. Practice this simulation for a minute or two, focusing on smooth, rhythmic movements; this movement can help maintain the mobility of the TMJ and prevent stiffness.

Side-to-Side Jaw Glide

Gently move your jaw from side to side, making sure the movement is slow and controlled. Repeat the glide several times, keeping the movement fluid and without straining.

This exercise helps to stretch and relax the muscles on both sides of the jaw, improving overall flexibility.

Controlled Jaw Drop

With your mouth slightly open, gently drop your jaw down as far as is comfortable, then slowly close it. This controlled movement helps to stretch the jaw muscles and reduce tightness associated with TMJ. Repeat this exercise a few times, focusing on maintaining control throughout the movement.

Pressure Point Relief

Locate the pressure points just in front of your ears, where your jaw meets your skull, and apply gentle pressure with your fingers. This technique can help relieve pain and tension directly at the TMJ. Hold the pressure for about 30 seconds, then release and repeat as needed.

Cheekbone Sweep

Place your fingers under your cheekbones and gently sweep them outward toward your ears. This massage technique helps to lift and relax the muscles that can become tight from clenching or grinding your teeth.

With your mouth closed, use your fingers to gently push your lower jaw forward. This movement stretches the muscles that can become tight due to TMJ, helping to prevent discomfort. Hold the push for a few seconds before relaxing, and repeat the exercise a few times.

Deep Breathing with Jaw Relaxation

While sitting comfortably, take a deep breath in and as you exhale, consciously relax your jaw and let it drop slightly. This combination of deep breathing and jaw relaxation helps to release tension and calm the muscles around the TMJ.

With your index and middle fingers, make small circular motions around your ear, focusing on the area where the jaw connects.

Jaw Joint Tapping

Gently tap the area just in front of your ears where your jaw hinges, using your fingertips. This light tapping stimulates blood flow and helps to release tension in the temporomandibular joint (TMJ). Perform this tapping motion for about a minute on each side to help soothe the area.

With your mouth closed, press your tongue firmly against the roof of your mouth. This exercise stretches the muscles around the TMJ and can help alleviate tension in the jaw