TMJ Jaw Protraction Exercise | Improve Jaw Mobility and Control
TMJ Jaw Protraction Exercise | Improve Jaw Mobility and Control
TMJ dysfunction can limit your ability to open your mouth comfortably, cause clicking or popping sounds, and even contribute to headaches or neck tension. One of the simplest and most effective exercises to improve jaw control and joint mechanics is jaw protraction — moving the lower jaw forward in a controlled, pain-free motion.
This video covers several progressive ways to use jaw protraction to improve mobility, stability, and muscular control.
Watch the TMJ Protraction Exercise Demonstration
Start with this short video that walks you through jaw protraction, adding resistance, and isometric holds.
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Why Jaw Protraction Matters for TMJ Dysfunction
In many TMJ cases, the joint mechanics are restricted or uncoordinated. Jaw protraction exercises help:
Mobilize the temporomandibular joint in a controlled way
Improve forward gliding of the joint without deviation
Engage key stabilizing muscles like the lateral pterygoid
Enhance proprioception and neuromuscular control
This is especially useful for patients whose jaw deviates or shifts during opening or closing.
How to Perform TMJ Protraction Exercises
Step 1: Active Jaw Protraction
Sit upright with your lips closed but relaxed.
Gently move your lower jaw straight forward, keeping it level.
Avoid opening the mouth or letting it slide to the side.
Return to the starting position.
Repeat 5–10 reps.
Step 2: Protraction with Resistance
Place one or two fingers gently against your chin.
Protract the jaw forward into your fingers, allowing it to move but with resistance.
Focus on smooth motion without pain or clicking.
Step 3: Isometric Protraction & Retraction Holds
Hold the jaw in a protracted position and gently press into your fingers without moving. Hold for 5–8 seconds.
Repeat the same in a retracted (pulled-back) position.
Alternate 3–5 reps in each direction.
Note: Stop if any motion causes increased pain, clicking, or strain.
When to Use This TMJ Exercise
I often give this exercise on a first visit for patients dealing with:
Clicking or deviation when opening
Muscle tightness or asymmetry
Early-stage TMJ dysfunction
Postural jaw clenching
It’s a safe, foundational movement that supports other exercises like lateral glides and controlled mouth opening.
Learn More or Schedule a Visit
Want to explore a full routine?
Check out our TMJ Exercise Library
Need help determining which exercises are right for you?
Start here: Start Here – What to Expect
Or request an appointment in Glen Allen, VA: Schedule a Visit
Disclaimer
This information is for educational purposes only and is not medical advice. Always consult a licensed healthcare provider—especially a physical therapist trained in TMJ dysfunction—before beginning any new exercises. Doing the wrong movements or applying force incorrectly may worsen your condition. This content reflects my personal clinical approach and not that of my employer.