Touch your tongue to the roof of your mouth, then open your mouth as wide as you can without pain. Keep your tongue against the roof of your mouth, then slide your lower jaw as far out as you can. After that, slide it in as far as you can. Open your mouth as wide as you comfortably can, with your tongue in a neutral position. Then, close your mouth and reopen it slightly, slide your jaw to the left for 5-10 seconds, then slide it to the right for 5-10 seconds.
Try doing this 2-3 times nightly before bedtime. Over time, you may be able to do this exercise with a thicker object, like a child’s easy-grip pencil.
The resistance provided by your thumb makes this a jaw strengthening exercise. Try doing this exercise 2-3 times each morning.
This strengthening exercise targets different areas of your jaw muscles than the thumb exercise. Repeat this exercise 2-3 times each morning.
Located on both sides of your face, your masseter muscles power your jaw, especially when you bite or chew. Based on their size, your masseter muscles are the strongest muscles in your body.
Don’t aim for outright pain here—push until you feel only slight discomfort.
Massage the area for 30 seconds to 1 minute, then switch to your other cheek. Do this massage every night before bedtime. You can also do it when you wake up in the morning, and any other time that your jaw feels tight.
Switch to using your knuckle if you can’t apply adequate pressure with your finger or thumb.
Find the stress-busters that work best for you. You might use meditation, deep breathing exercises, progressive muscle relaxation, visualization techniques, walking in nature, talking to a good friend, or listening to soothing music, among many other options. Make a point of using your stress-busters within 1-2 hours of bedtime, as well as throughout the day.
Ideally, your teeth should only touch when you’re eating. You can also try holding your mouth open wide (but not painfully wide) for 1-2 minutes at a time whenever you notice yourself clenching or grinding. This might not be a good idea during a budget meeting, though!
Skip chewing gum as well, especially in the evening if you get nighttime jaw pain. Also avoid clenching your teeth around non-foods like pencils, straws, or toothpicks.
The warm water and moist air help to loosen and relax your jaw (and other) muscles. Warm baths are calming and will help reduce your stress levels. If you make the bath part of your nightly routine, it will signal to your body that it is time to go to sleep.
Switch sides when you’re done, and repeat as needed. You can apply moist heat to your jaw throughout the day and evening.
Having a custom-fitted mouth guard made to hold your jaw in a relaxed position. Taking a muscle relaxant medication in the evening. Seeing a mental health professional to manage your stress. Undergoing further testing to see if you have a jaw disorder.
