Relax your tongue and let it rest against the roof of your mouth behind your front teeth
Keep teeth slightly apart and lips closed
Breathe through your nose when possible
Perform slow jaw drops: open mouth slightly, hold 5–10 seconds, repeat 5–10 times
Stretch: open jaw gently as far as comfortable, hold 10–20 seconds, repeat 3–5 times
Massage the jaw muscles (masseter and temples) for 1–2 minutes per side
Apply warm compress to jaw muscles for 10–15 minutes, 1–2 times daily
Avoid chewing gum, hard/crunchy foods, and chewy tough foods
Limit wide jaw opening (big bites, yawning with mouth fully open)
Practice “check-ins” throughout the day: notice jaw tension and reset to relaxed position
Reduce stress and muscle tension with breathing exercises or relaxation practices
Maintain good posture; keep shoulders relaxed and head level
Avoid resting your chin on your hand
Avoid sleeping positions that strain the jaw
If you grind or clench at night, ask a dentist about a night guard or splint
If symptoms persist (jaw pain, headaches, clicking/locking, tooth wear), see a dentist or healthcare professional
Review medications or substances that may worsen muscle tension and discuss with a clinician if relevant
Consider physical therapy or orofacial myofunctional therapy for persistent jaw muscle dysfunction