27/04/2025
How can I reduce tension in my jaw muscles? – PART 4.
STRATEGY 4 – Regularly perform the ‘Goldfish Exercise' to: [1] improve the way your jaw moves (jaw control); and [2] reduce excessive co-contraction between the jaw closing and jaw opening muscles (jaw bracing).
NOTE: If you haven’t already seen and tried the other strategies outlined in my previous posts, I recommend you do before undertaking STRATEGY 4.
Poor jaw control and excessive jaw bracing can contribute to your jaw problem and act as a barrier to recovery.
B) How do I perform the 'Goldfish Exercise'? [See IMAGES below]
Throughout this exercise keep your tongue in the "clucking" position (place your tongue gently on the roof of the mouth just behind your upper front teeth – make a cluck noise or the sound of the letter ‘n’ with your tongue to find this position). This will reduce any forward movement of your lower jaw and prevent excessive opening.
1. One index finger on your temporomandibular joint - to check there is no clicking!
2. Other index finger and thumb on your chin to gently guide your jaw.
3. SLOWLY drop your lower jaw down and back with guidance. As you drop your jaw, use your index finger and thumb to apply a gentle pressure on your chin in a direction towards your neck. This will prevent excessive forward movement of your lower jaw and help to reduce excessive muscle co-contraction between the jaw closing and jaw opening muscles.
4. Then SLOWLY close your jaw with the same gentle guidance.
5. Look in a mirror to ensure a straight opening of your jaw.
6. Repeat this jaw movement 10 times slowly and gently.
7. You are trying to look like a GOLDFISH – opening and closing your mouth in SLOW MOTION.
Perform this exercise 3 times daily (possibly after each meal).
NOTE – you should NOT experience more than a mild increase in pain while you are performing the exercise and any increase in pain that you do experience should settle within 10 to 15 minutes following the exercise.
- If you are experiencing more than a mild increase in pain or an increase in pain for more than 15 minutes you should reduce the number of repetitions.
- Excessive pain for long periods following the exercise is NOT helpful – it will just result in more jaw muscle tension!
- If this exercise causes excessive pain, despite being performed gently, then STOP doing the exercise!
- Performing this exercise on a consistent / regular basis should improve jaw control, reduce excessive co-contraction, and reduce your facial pain.
Look out for further advice on self-management strategies in my next post!
Appointments for assessment and treatment can be made with me by phoning Physiofocus Stirling
*Strategies have been adapted from patient information leaflets I developed in my previous role at Sheffield Teaching Hospitals:
- Exercise to improve jaw control (STH 2019)
![How can I reduce tension in my jaw muscles? – PART 4.STRATEGY 4 – Regularly perform the ‘Goldfish Exercise' to: [1] impr...](https://img3.findhealthclinics.com/421/171/122231648414211718.jpg)
