If you notice popping or cracking when you chew or talk, don't ignore it. Your clicking jaw may be caused by a disorder of the temporomandibular joint, also known as TMJ for short. TMJ may be caused by stress, teeth grinding, or a slipped disc in the jaw. Your doctor may recommend stretching exercises to help reduce TMJ pain and realign the jaw. Talk to your doctor before trying any TMJ exercises.
Assisted and Resisted Opening
Put your index and middle finger on your bottom front teeth. Press down gently as you allow your jaw to open with your fingers. Slowly close the jaw again, then repeat 10 times.
Make a loose cupped shape with your hand, then place it underneath your chin. Carefully open your jaw while keeping your hand steady. Press your jaw against your hand, and then release. Repeat 10 times.
Tongue Depressor Stretch
Stack two tongue depressors, one on top of the other. Place them in between your front teeth. Carefully move your jaw from one side to the other, while still biting on the tongue depressors. Repeat once a day. As the exercise becomes less challenging, stack up more tongue depressors to increase the stretch.
Teeth Alignment Exercise
Stand in front of a mirror and smile. Move your jaw until the space between your top front teeth and your bottom front teeth are aligned. Slowly open your bottom jaw, keeping your bottom front teeth in line with your top front teeth. Repeat the entire exercise 10 times.
Tongue Stretch
Lift the tip of your tongue up to the roof of your mouth. Open your mouth while keeping your tongue in place. Slowly close your mouth. Repeat 10 times while keeping your tongue on the roof of your mouth.
Neck Tilt
Stand up straight with your hands at your sides. Slowly tilt your right ear to your right shoulder while keeping your shoulder completely relaxed. Stretch for 10 seconds, then come back up to center. Repeat 10 times on each side.
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