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Jaw muscle massage: how to do it
The masseter is the strong chewing muscle at the corner of your jaw. A slow, light self-massage of this muscle is a simple way to ease the tight feeling that can come with clenching. It takes about 50 seconds.
It will not cure jaw pain or teeth grinding on its own. Gently massaging the painful jaw muscles is one of the self-help steps the NHS lists for jaw joint problems (TMD), alongside soft food and a wrapped heat or ice pack.
How to do it
- Open your mouth slightly and find the muscle at the corner of your jaw with two or three fingertips.
- Make slow, small circles with light pressure, on both sides.
- Move gradually up toward your cheekbone and breathe out slowly.
Dose: 8 slow circles.
Tip: Light to medium pressure only. It should feel like relief, never sharp.
How to find the muscle
Place your fingertips just in front of your earlobes, about level with your back teeth, and clench gently for a moment. The muscle that bulges under your fingers is the masseter. Relax your jaw again before you start the circles.
Common mistakes
- Pressing too hard. Firm pressure can make sore muscles feel worse.
- Clenching your teeth while you massage. Keep your mouth slightly open and your jaw loose.
- Working only one side. Massage both sides, even if only one feels tight.
- Rushing. Small, slow circles work better than quick rubbing.
- Holding your breath. Breathe out slowly as you move up toward the cheekbone.
Easier options
- Use only one or two fingertips and very light pressure.
- Do fewer circles, for example 4, and add more over several days.
- Start with the jaw resting position first: lips together, teeth apart, tongue resting up.
This matches the Jaw Muscle Massage exercise in the Jaw & TMJ relief program of the Mo app.
When to stop and see a professional
Stop and speak to a dentist or doctor if you notice:
- a jaw that locks open or closed, or you cannot open your mouth fully
- swelling in the face or jaw, or pain with fever
- jaw pain that started after an accident, fall or blow to the face
- pain, clicking or grinding that keeps getting worse or does not improve after a couple of weeks
- numbness or tingling in your face
- sudden jaw pain together with chest pain or shortness of breath (seek emergency care)
Do this with Mo, a 5-minute guided routine app
Mo the sloth guides short daily posture, neck and back exercises, with gentle reminders and a pain check-in. Learn more about Mo.
Related guides
- Jaw relaxation for clenching
- Neck side stretch
- Upper trap stretch
- Tech neck exercises
- Mo: Posture & Back Pain Relief app