TMJ and Jaw Pain: Combat it with Three Easy Exercises

July 16, 2019 | Blog

TMJ disorder jaw pain

TMJ is short for temporomandibular joint, which is the joint that connects your lower jaw with the upper and the rest of your skull. Those suffering from TMJ disorder often experience:

  • Jaw pain
  • Grinding or clicking in the jaw joint
  • Stiffness of the jaw
  • Lockjaw

If you suffer from any of the above symptoms and struggle with eating, talking, sleeping, breathing or simply experience discomfort in your jaw, you could have TMJ disorder. There are many factors thought to cause TMJ, some hereditary, but one theory is that bad posture can contribute to or worsen symptoms. Here are three easy ways to keep your posture in check and reduce your TMJ symptoms:

1. The towel exercise for TMJ

What you need: A wall and two rolled towels


  1. Stand against the wall with your heels touching the wall and your stance shoulder width apart.
  2. Place or have an assistant place a towel behind your neck and your low back.
  3. Be sure your head, upper back, and hips are flush with the wall.
  4. Hold for three minutes.

2.  Seated knee squeezes

What you need: A flat bench or chair and a block or pillow


  1. Sit with your back straight, knees at a 90-degree angle and feet flat on the floor, pointed straight ahead.
  2. Put the block between your knees, squeezing just enough to keep the block in position.
  3. Clasp your hands behind your back and try to touch your shoulder blades together while squeezing the block with your knees, then release.
  4. Repeat 30 times.
  5. Remember to breathe through your diaphragm.

3. Practice the cat cow pose

What you need: A yoga mat or comfortable flat surface for your hands and knees


  1. Position yourself on your hands and knees with equal weight distribution.
  2. Inhale and stretch up, dropping your stomach towards the floor as you extend your spine.
  3. Then arch your back towards the ceiling and tightly tuck your chin to your chest.
  4. Hold each position for five seconds, then repeat 30 times.
  5. Remember to breathe through your diaphragm and keep your abdomen relaxed.


In addition to these easy exercises, wearing BladeFlex while exercising or for just 30 minutes a day can retrain your muscles and improve your posture. And, it may even reduce your TMJ and jaw pain. Connect with us to learn more or share your positive experiences with BladeFlex.