How to Unlock Your Jaw by Massaging Your Jaw
Step 1
Apply a heat pack or a warm compress to your jaw to warm it up. Wrap a heat pack in a towel or soak a clean towel in warm water. Apply the pack or compress to both sides of your jaw. Let it sit for 10-15 minutes to help relax your jaw and reduce any inflammation.
Always warm up your jaw before you massage it so it is less tense and locked.
Apply the heat pack or compress several times a day, 10-15 minutes at a time, to help manage your locked jaw.
Step 2
Knead your jaw with your fingers. Place your fingers on your lower jaw, just below your cheekbones. Knead your jaw gently, moving your fingers back toward your ear. Feel for a flat plane of bone just below your ear. Use 2-3 fingers to gently press on this area and knead the it in a circular motion.
This will help to warm up the muscles and stimulate the area, which can cause it loosen up.
Repeat the massage on the other side of your jaw to loosen it as well.
Step 3
Put pressure on your mandible muscle with your index finger. This muscle is located along your jawline on the lower area of your jaw. Apply pressure to this muscle for 5-10 seconds at a time to help release it. If it becomes too painful to do this, apply pressure for shorter amounts of time.
You should feel your mandible muscle release over time as you apply pressure to it. For some people, this release can help to unlock their jaw or make it feel less tense.
Step 4
Stretch your TMJ with your thumbs. Place both thumbs on your jaw line, just above the mandible muscle. Put pressure on the muscle as you move your thumbs down your jaw, stretching the muscle away from your upper jaw. This stretch can help to release your TMJ.
You can also place two fingers on the mandible muscle and two fingers on your upper jaw. Then, move your fingers toward each other until the tips of your fingers sit between both areas. Keep your fingers in place for a few seconds to release the area.
Ask a friend or partner to help you with this massage if you find it difficult to do on your own.
Step 5
Use your hands to wiggle your jaw from side to side. Keep your jaw relaxed as you place your hands on either side of your jaw. Gently move it from side to side. Do not tug or press hard on your jaw. Wiggle it slightly until it starts to feel less tense and locked.
You can also try wiggling your jaw up and down using your hands as a guide. Rub your jaw lightly with your fingers as you move it up and down to help loosen it.
If your jaw does not move at all or it is very painful when you try to massage it and move it, see your doctor right away. Do not force your jaw to move, as this can damage it further.
Step 6
Massage your jaw once or twice a day. As your jaw starts to loosen, get in the habit of massaging it once a day. Warm it up first with a heat pack or a warm compress. Over time, it should start to unlock. Eventually, the disc should slide into place and your jaw should regain its normal movement.
If you do not see improvement in your jaw after 2-3 days, go see your doctor.
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