Isometric Lateral Glide for TMJ Dysfunction: Relieve Jaw Pain with This Simple Exercise
If you’re struggling with TMJ pain, clicking, or tightness when moving your jaw side-to-side, this isometric exercise can help restore balance and reduce discomfort. TMJ dysfunction (temporomandibular joint disorder) can affect your ability to chew, talk, or even sleep comfortably. The isometric lateral glide is a gentle but effective exercise used in physical therapy to improve control, reduce pain, and support recovery.
Watch the Exercise in Action
Watch the short video below for a quick demonstration of the isometric lateral glide and some variations as you improve.
Why the Isometric Lateral Glide Works for TMJ Dysfunction
TMJ issues often involve muscular imbalance or poor control of the small side-to-side motions of the jaw. When your jaw doesn’t glide evenly or smoothly, this can lead to pain, popping, or stiffness.
This exercise works by:
Activating stabilizing muscles in the jaw (especially lateral pterygoids and masseter)
Training control without overloading the joint
Reducing clenching patterns that contribute to chronic jaw pain
By gently pressing the jaw sideways into resistance without movement, you improve symmetry and coordination without irritating the TMJ.
How to Perform the Isometric Lateral Glide
Position:
Sit upright with good posture. Relax your jaw and lips.
Steps:
Using two fingers, gently press against one side of your chin.
Without allowing the jaw to visibly move, press your jaw sideways into your fingers. You should feel mild muscle engagement but no pain or motion.
Hold for 5–8 seconds, then relax.
Repeat on both sides, 3–5 reps per side, 1–2x daily.
Do not perform this if it causes pain, headache, or increased clicking.
Where We Treat TMJ Dysfunction
This exercise is a small part of a comprehensive TMJ treatment plan. At H2 Health in Glen Allen, we specialize in physical therapy for jaw pain, including:
Muscle retraining
Postural corrections
Joint mobilizations
Cervical spine integration
We serve Henrico County, Richmond, VA, and surrounding communities. Most insurance plans cover TMJ physical therapy with or without a referral.
Disclaimer
The information provided here is for educational purposes only and should not be considered medical advice. Always consult with a licensed healthcare provider, especially a physical therapist trained in TMJ dysfunction, before beginning any new exercise. Performing the wrong exercise—or applying it to the wrong diagnosis—can worsen your condition.
This content reflects my personal clinical experience and does not represent the views or policies of my employer.
Ready to Fix Your Jaw Pain?
If you're dealing with TMJ pain, popping, or stiffness, we can help.
Schedule an Appointment at H2 Health – Glen Allen
Or check out the full TMJ Exercise Library for more guided routines.