How to Relax Jaw Muscles With 5 At-Home Exercises Plus Tips
Jaw tightness, aching around your temples, a click when you chew, or waking up with a sore, tired jaw—sound familiar? Stress, teeth grinding (bruxism), poor posture, and long hours at a screen can all overwork the muscles that control your jaw. The good news: you can often calm that tension and restore comfortable movement with a few minutes of focused, gentle work each day—no special equipment or clinic visit required.
This guide shows you exactly how to relax jaw muscles at home with five step-by-step, therapist-informed exercises and self-care techniques. You’ll get clear cues, reps, and timing for each move—plus pro tips, what to avoid, and simple safety notes—so you know you’re doing them correctly. We’ll also cover smart support strategies, including when a custom night guard can protect your jaw and teeth while you sleep. We’ll start with overnight protection, then walk through the daytime exercises and massage that reduce tension and improve mobility. Ready to feel your jaw unclench? Let’s begin.
1. Protect your jaw and teeth overnight with a custom night guard (Remi)
When you grind or clench in your sleep, your jaw muscles stay “on” for hours. A custom night guard places a slim cushion between your teeth to absorb force, protect enamel, and reduce overload on the temporomandibular joint. It’s a simple, high‑impact foundation for how to relax jaw muscles overnight and wake up with less soreness.
What it does
A professionally made, custom‑fit guard distributes pressure more evenly than boil‑and‑bite trays, helping the masseter and temporalis muscles stop overworking. By limiting grinding friction and clenching force, it protects teeth from wear while giving jaw tissues a chance to calm down.
Step-by-step
Getting started is straightforward, and the at‑home process saves time and chair visits. Here’s how it works with Remi.
- Order your impression kit; it ships directly to your door.
- Follow the instructions to take comfortable impressions, then send them back.
- Remi fabricates your custom night guard and ships it to you.
- At bedtime, rinse, place the guard, sleep; in the morning, rinse and clean, then air‑dry.
How often and how long
Wear your night guard every night while you sleep for consistent protection. If you tend to clench during naps, use it then as well.
Pro tips for best results
Small habits amplify relief and comfort.
- Keep a relaxed “rest” position: tongue to the roof of your mouth, lips together, teeth apart.
- Breathe through your nose at night to discourage jaw bracing.
- Clean daily with Remi’s Night Guard Cleaning + Whitening Foam or an ultrasonic cleaner, then store dry in a ventilated case.
Safety notes
Night guards are safe for most adults, but pay attention to your symptoms and fit. If something feels off, pause and get guidance.
- Seek care if you have severe or persistent jaw pain, locking, headaches, or ear pain that doesn’t improve.
- Stop use and contact a dental professional if discomfort persists or your bite feels different.
- Don’t heat, bend, or trim a custom guard yourself; request adjustments through customer support.
2. Relax your jaw with the tongue-up controlled opening
This simple, precise move teaches your jaw to open without clenching. It’s a reliable first step when you’re learning how to relax jaw muscles during the day.
What it does
Keeping your tongue on the roof of your mouth cues a “teeth apart” rest position, promotes a smoother hinge-like opening, and reduces overuse of the masseter and temporalis. It can also decrease morning and midday tightness from unconscious bracing.
Step-by-step
Go slow and keep the motion small at first.
- Sit tall; lips together, teeth apart.
- Place the tongue tip on the roof of your mouth just behind your front teeth.
- Without losing tongue contact, slowly open until you feel a gentle stretch—no clicks or pain.
- Pause for 3–5 calm breaths, then close softly.
How often and how long
Do 1–2 sets of 5–10 reps, 2–3 times daily. Use it anytime you catch yourself clenching.
Pro tips for best results
Tiny details make this work better.
- Stay small: If you click, reduce the opening range.
- Keep posture: Chin level, shoulders relaxed; avoid jutting your jaw forward.
Safety notes
This should never hurt. If it does, scale back or pause.
- Stop if you have increasing pain, locking, or new bite changes.
- See a clinician for persistent or severe symptoms (headaches, ear pain, jaw locking).
3. Do the goldfish exercise (partial opening with finger support)
This classic, therapist-used move teaches your jaw to open smoothly without clenching or “jutting.” Using your fingers for gentle support helps keep the joint aligned, making it an effective way to relieve TMJ pain and ease day-to-day jaw tension.
What it does
By guiding a small, controlled opening, the goldfish exercise reduces overuse of the masseter and temporalis muscles and improves jaw tracking. It encourages the natural “teeth apart” rest position and can lessen clicking as mobility and control improve.
Step-by-step
Keep the motion slow and easy—you’re practicing control, not force.
- Sit or stand tall; relax your shoulders. Lips together, teeth apart.
- Place one finger just in front of your ear over the TMJ; place another finger lightly on your chin.
- Keep your tongue lightly on the roof of your mouth.
- Open your mouth halfway (small pain-free range), letting the jaw drop straight down—no forward slide.
- Pause 1–2 calm breaths, then close softly, keeping the tongue in place.
- Repeat slowly, keeping your jaw movement centered.
How often and how long
Do 1–2 sets of 5–10 reps, 2–3 times daily. It’s a great 60–90‑second reset during work breaks or whenever you notice clenching.
Pro tips for best results
Small tweaks make a big difference in how to relax jaw muscles with this drill.
- Use a mirror: Keep your chin midline; reduce range if it veers.
- Stay tiny: If you feel a click, open less and move slower.
- Breathe through your nose: Exhale tension; keep shoulders soft.
- Warm first (optional): 5 minutes of gentle heat can ease stiffness.
Safety notes
This exercise should be painless and quiet.
- Stop if you get sharp pain, locking, or new bite changes.
- Avoid forcing range: Comfort first; progress comes with consistency.
- Check in with a clinician if symptoms persist or worsen (persistent headaches, ear pain, or jaw locking).
4. Loosen tight jaw muscles with side-to-side glides (use a spacer)
Side-to-side jaw glides teach smooth, controlled movement that takes pressure off overworked jaw muscles. A soft spacer between your front teeth helps you avoid clenching while you move, keeping the glide easy and precise.
What it does
These glides gently stretch the muscles that support the TMJ and improve joint mobility. They can ease stiffness from daytime bracing and help your jaw track on the midline for quieter, more comfortable motion.
Step-by-step
Keep the motion small and pain‑free. The spacer is optional; folded gauze or a clean silicone bite spacer both work.
- Sit tall; relax shoulders and keep your tongue resting up.
- Keep teeth slightly apart; place the spacer if you’re using one.
- Glide your lower jaw to the right without jutting forward.
- Hold two calm breaths; return to center.
- Glide to the left; hold; return. Breathe through your nose.
How often and how long
Do 1 set of 5 slow passes per side, 1–2 times daily. Add a second set as it feels easier.
Pro tips for best results
Details matter for how to relax jaw muscles with this drill. Use gentle control, not force.
- Use a mirror: Keep your chin and teeth centered.
- Shrink the range if you click: Slow, quiet, and smooth wins.
Safety notes
This move should feel easy and controlled. Stop if anything hurts or locks.
- Avoid forcing end range: Comfort first, then consistency.
- Seek care if pain persists, worsens, or your jaw begins to lock.
5. Reset posture with chin tucks and a simple neck stretch
Hours at a screen make your chin drift forward, loading the jaw. Resetting your posture with chin tucks plus a brief neck-and-jaw stretch eases tension at the TMJ and helps your muscles find a relaxed, teeth‑apart resting position—one of the simplest ways to practice how to relax jaw muscles during the day.
What it does
Chin tucks improve head‑neck alignment and reduce jaw muscle overwork, which can relieve TMJ discomfort. Pairing them with a short, pain‑free neck-and-jaw stretch helps calm stiffness and encourages smoother, quieter movement.
Step-by-step
Do the two moves back‑to‑back for a quick reset.
-
Chin tucks
- Sit tall, shoulders relaxed; gaze straight ahead.
- Gently draw your chin straight back (no nodding) to make a “double chin.”
- Hold 3–5 seconds; return to neutral without jutting forward.
-
Neck-and-jaw stretch
- Sit up tall, face forward.
- Gently open your mouth as wide as is comfortable—no pain.
- Hold for 5 slow breaths; relax and close.
How often and how long
Work these into posture breaks. Do 1–2 sets of 5–10 chin tucks (3–5‑second holds), followed by 2–3 rounds of the 5‑breath stretch, 2–3 times per day.
Pro tips for best results
Small cues make these far more effective.
- Keep teeth apart, tongue up to the roof of your mouth.
- Move straight back, not down—avoid tipping or jutting the chin.
- Breathe through your nose and soften your shoulders.
- Use a mirror at first to keep everything midline and controlled.
Safety notes
These should be pain‑free and easy to control.
- Stop if you feel sharp pain, dizziness, locking, or new bite changes.
- Avoid forcing end range; smaller, consistent reps beat big, strained moves.
- If symptoms persist or worsen, consult a clinician for personalized guidance.
6. Melt tension with masseter and temporalis self-massage
When stress spikes or you’ve been clenching for hours, a 2–3‑minute self-massage can quickly soften the big jaw movers—the masseter (cheek) and temporalis (temple). It’s a fast, portable way to practice how to relax jaw muscles anywhere.
What it does
Gentle, sustained pressure and slow circles reduce muscle guarding, boost circulation, and cue a teeth‑apart resting position. Easing these hot spots often calms temple aches, ear-area tightness, and that “locked” jaw feeling.
Step-by-step
Move slowly; pressure should feel relieving, not sharp.
- Prep: Apply a warm compress for 3–5 minutes (optional); wash hands.
- Set: Lips together, teeth apart, tongue resting on the roof of your mouth.
- Masseter (cheek): Place fingertips on the thick muscle in the middle of your cheek; make slow 1–2 cm circles for 30–60 seconds per side.
- Trigger hold: Find a tender spot; hold gentle pressure 10–20 seconds, breathe, then release.
- Temporalis (temple): With light pressure, circle along your temples up to the hairline for 30–60 seconds per side.
How often and how long
1–2 rounds, 1–3 times daily, or as a quick reset before/after exercises and at bedtime.
Pro tips for best results
- Use glide: A tiny amount of facial lotion reduces skin drag.
- Breathe slowly: Inhale through your nose; exhale longer to relax.
- Stay gentle: Back off if you feel pulsing, sharpness, or headache.
Safety notes
- Avoid arteries/nerves: Don’t press below the jaw angle or on the side of the neck.
- No pain pushing: Stop with dizziness, numbness/tingling, locking, or increasing pain.
- Get help: See a clinician if symptoms persist, worsen, or you notice bite changes.
Key takeaways
You don’t have to live with a tight, achy jaw. A few minutes of gentle, pain‑free work—plus smart overnight protection—can calm overworked jaw muscles, reduce clicks, and make chewing and speaking feel easier. Keep teeth slightly apart, breathe through your nose, and move in small, smooth ranges. Consistency beats intensity; stop with any sharp pain, locking, or bite changes and check in with a clinician if symptoms persist.
- Protect overnight: A custom night guard cushions teeth and reduces joint overload while you sleep.
- Train smooth motion: Tongue‑up opening, goldfish reps, and side‑to‑side glides improve control without clenching.
- Fix posture: Chin tucks and a brief neck‑and‑jaw stretch unload the TMJ during screen time.
- Release on demand: Light masseter/temporalis massage softens hotspots fast.
- Support recovery: During flares, use gentle heat or cold and choose softer foods.
Ready to wake up with a calmer jaw? Start with an easy, at‑home custom night guard from Remi.
