Jaw clicking is a common sensation that can affect daily activities like eating and speaking. This sound indicates strain on the jaw joint and its surrounding muscles. For many people, consistent at-home exercises can help relieve tension, improve joint mechanics, and reduce or eliminate the clicking sensation over time. These targeted movements focus on restoring balance to the complex structure of the jaw.
Understanding the Source of Jaw Clicking
The temporomandibular joint (TMJ) is responsible for jaw movement, operating like a sliding hinge on each side of the face. Within the joint is the articular disc, a cartilage cushion that allows for smooth motion between the jawbone and the skull. Clicking most often occurs when this disc slips out of its normal position, a condition called anterior displacement.
When the mouth opens, the jawbone moves forward, and the disc may suddenly snap back into place, creating the audible “click” or “pop.” A second sound can occur as the disc slips forward again upon closing. This clicking is usually a symptom of muscle tightness or misalignment, which is why relaxation and strengthening exercises are often effective.
Targeted Stretches for Jaw Relief
Before building strength, it is helpful to relax overactive muscles contributing to joint misalignment. Gentle stretching increases mobility and reduces the tension that pulls the jaw out of its correct path. These movements should be performed slowly and stopped immediately if they cause sharp pain.
The controlled opening exercise promotes proper tracking of the jaw during movement. Place the tip of your tongue gently on the roof of your mouth, just behind your front teeth. Slowly open your mouth only as far as you can while keeping your tongue in that position, which limits the joint’s movement. Hold this partial opening for five seconds, then slowly close, repeating the cycle six to ten times.
The chin tuck helps improve the posture of the head and neck, reducing strain on the jaw muscles. Sit or stand tall with relaxed shoulders and gently pull your chin straight back, as if making a “double chin.” Hold this position for three to five seconds, feeling a stretch at the back of your neck, and repeat the movement ten times. This helps align the head over the spine, which reduces tension on the jaw.
Strengthening Exercises for Stability
Once the jaw muscles are relaxed, strengthening exercises build endurance and stabilize the joint, promoting controlled movement. These exercises involve applying light manual resistance as the jaw opens or closes, training the muscles to guide the jawbone smoothly. The primary goal is to improve muscle coordination, which prevents the disc from slipping out of place during function.
To perform a resisted opening exercise, place your thumb underneath your chin. Slowly attempt to open your mouth while applying slight upward pressure with your thumb to create gentle resistance. Hold the open position against this resistance for several seconds, then slowly release and repeat the movement five to ten times. The resistance should be minimal, engaging the muscles without causing strain or pain.
You can also target the muscles responsible for closing the mouth with a resisted closing exercise. Place your index finger and thumb on the ridge between your lower lip and chin. Gently open your mouth a small amount, then slowly close it while applying light downward resistance with your fingers. This action strengthens the muscles in a controlled manner, improving the precision of the jaw’s closing path.
The “Goldfish” exercise promotes coordination by limiting the range of motion. Place one finger on the TMJ in front of your ear and another finger on your chin. Slowly drop your jaw halfway, focusing on keeping the movement straight and smooth, then close your mouth. This exercise emphasizes the initial, controlled gliding motion of the jaw, where many clicking issues begin.
Daily Habits That Support Jaw Health
Daily behavioral modifications are important for reducing chronic strain on the temporomandibular joints. Simple habits can place excessive, repetitive pressure on the joint, exacerbating existing symptoms. Avoiding non-nutritive chewing, such as gum, ice, or pen caps, significantly limits unnecessary joint stress.
Modifying your diet to temporarily include softer foods, like mashed vegetables or yogurt, reduces the workload on the jaw muscles. Be mindful of habits like clenching or grinding your teeth (bruxism), which are often driven by stress and cause jaw tension. Focusing on a proper resting position—tongue on the roof of the mouth and teeth slightly apart—helps relax the muscles throughout the day.
Maintaining good posture while sitting or standing is also beneficial, as head and neck position directly impacts jaw alignment. Avoid resting your chin in your hand, which puts uneven pressure on one side of the joint. These passive adjustments work alongside exercises to allow the joint to rest and recover.
When Professional Help is Necessary
While self-care and exercises are often effective, professional medical evaluation is necessary in certain cases. Seek professional help if you experience severe pain that prevents eating or sleeping, or if the pain is persistent and does not improve with home remedies. A sudden, sharp pain that radiates to the ear or causes severe headaches also warrants a consultation.
A particularly concerning symptom is “locking,” where the jaw temporarily catches, making it difficult or impossible to fully open or close your mouth. This indicates a more severe disc displacement that requires specialized intervention. Specialists who treat temporomandibular disorders include dentists with advanced TMJ training, oral and maxillofacial surgeons, and physical therapists specializing in the neck and jaw.