Treating TMJ issues: types, causes, and exercises

I have discovered an excellent source of information about TMJ pain and dysfunction. It’s a great website called Be My Healer offered by a doctor of physical therapy, Sophie Xie.

She’s got a couple of posts about TMJ issues. I am impressed with the quality of her posts in terms of credible information, writing to a lay audience, and her images. You go, Dr. Sophie Xie!

First, this article helps distinguish between types and causes of TMJ dysfunction. In short:

  • Type 1 is arthrogenous TMJ, meaning the problem is related to the functioning of the bony temporomandibular joint. There are two causes: arthritis and disc displacement. She recommends the best treatments for each cause. (Exercises* can help .)
  • Type 2 is myogenous, meaning muscle-related. Causes include bruxism (clenching and/or grinding), muscle imbalance (such as forward head posture, chewing on the same side, playing the violin), and systemic influence causing muscle tension (such as chronic stress, fibromyalgia, PMS).

Dr. Sophie Xie writes, “TMJ massage therapy can help by releasing the tense mastication muscle and provide pain and stress relief. However, you will need to call around to find a massage therapist who is specialized in intraoral release to receive the most targeted treatment.”

Here’s me raising my hand, signaling “Pick me!” I can help with all of the muscle-related types of TMD. I offer intra-oral work, help relieve forward-head posture, and help you relax from stress.

Again, exercises* can also help.

  • Type 3 is idiopathic, referring to a single cause: trauma impacting the joint  from accidents, injuries, dental treatments, even violent laughing or yawning.

Dr. Sophie Xie writes, “Post-traumatic TMJ pain is highly preventable. Early intervention such as physical therapy and massage therapy are excellent in preventing scar formation and muscle stiffness​. Gentle and progressive jaw stretching and exercises* will build a strong muscle function to keep chronic and repetitive TMJ pain away.”

Again, I can help.

*In her post Say goodbye to TMJ pain with these 5 convenient jaw exercises, Dr. Sophie Xie describes and shows (with delightful illustrations) exercises to strengthen and balance your jaw muscles.

She writes, “Most people experience significant TMJ pain reduction with daily exercises after 5-6 weeks. You should experience even faster results if you are also combining TMJ massage therapy with a nightly mouth guard.”

Her website has a contact page if you want to work with her. (I believe she’s practicing in Washington state.)

If you are in Austin, Texas, I’m happy to help.


Treating TMJ issues: videos of self-care techniques

If you suffer from jaw pain, you may want to try some of these jaw exercises and self-massage techniques.

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TMJ Exercises & Stretches to Relieve Jaw Pain — Ask Dr. Jo. 3:03. Dr. Jo is a physical therapist who demonstrates four simple exercises.

TMJ Massage: Pressure Points for Relief by MassageByHeather.com. 3:43. Massage therapist Heather Wibbels shows you four acupressure points for jaw pain. You hold them bilaterally for 30 seconds up to 2 minutes. If you’re looking for something you can do without attracting a lot of attention, do these.

Absolute Best TMJ Treatment You Can Do Yourself for Quick Relief. 5:48. “Bob and Brad, the two most famous physical therapists on the internet” (as their theme song goes) show you how to massage your external jaw muscles.

10 Best TMJ Exercises to Stop Pain in Your Jaw. 11:57. Bob and Brad show you the standard relaxed position for your jaw along with several exercises. Start saving popsicle sticks!

TMJ Exercises #1, 11:25. Chiropractor Adam Fields demonstrates exercises for the back of the neck, which is often tight when you have TMD, tongue exercises, and massage, ending with a relaxation exercise. In TMJ Exercises #2, 10:07, he focuses on massaging the muscles that open and close your jaw. He helps you tie the jaw exercises and massage into really good posture — a good habit that will help relieve jaw tension.

Yoga to Release Jaw Tension from Grinding Teeth, Clenching, TMJ. 10:26. Karuna demonstrates self-massage to release jaw tension, including a technique you can do right before you go to sleep that may prevent clenching and grinding while asleep.

I’m interested in hearing back from you about which exercises help you the most. If you’ve found other helpful videos about TMJ self-care, please let me know.


What to do if you have jaw issues? I offer a 30-minute in-person TMJ consultation to gather information and evaluate your issues. I also teach clenchers an alternative to clenching and provide known ways to stop grinding, from those who succeeded.

These habits are major contributors to TMJ issues, and you can change them.

If you’re not in Austin, I can do the above as well as help you learn what to ask about when seeking TMJ relief near you. Just let me know if you need a phone or Zoom consultation.

I offer a combination TMJ Consultation plus TMJ Relief session in person in Austin, Texas, and in Taos, NM, in sumemrs. The consultation serves as an intake, so I have a better idea of what your issues are and how we’ll measure progress. Your consultation is free when combined with your first TMJ Relief session. This is a two-hour session.

To be fair, when you’ve had TMJ issues for a long time, or they are acute, you may need multiple sessions to retrain your system to retain the ease and alignment, along with doing your homework to stop clenching or grinding your teeth.

I offer a package of four TMJ Relief sessions for 10 percent off single sessions, best done a week or two apart. These sessions are 90 minutes and integrate various bodywork modalities — including work in your mouth — so that you feel great when you get off the table. They are best done over 4 to 6 weeks.

If you’re really adventurous, you can schedule a 75-minute Self-Treatment for TMJ Issues session on Zoom where we’ll do an intake and I will teach you how to work on releasing the tension patterns that cause problems, including working in your own mouth. You’ll need clean hands and short nails. It’s really not that hard! Learn more about it here.