10-Minute Bruxism Exercises: Stop Grinding Teeth & Relieve Jaw Pain (2024)

10-Minute Bruxism Exercises: Stop Grinding Teeth & Relieve Jaw Pain (1)

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10-Minute Bruxism Exercises to Bring Jaw Pain to a Grinding Halt

Do you wake up with chronic tension in your jaw joints, a sore jaw, or a dull headache? Are your sleep partner’s z’s interrupted by the sound of your grinding teeth? These are signs that you may have bruxism, a condition that causes you to gnash your teeth or clench your jaw without realizing it. This 10-minute exercise routine for bruxism can help relieve jaw pain and tension, stop jaw clenching, and alleviate headaches. All you need to perform our pressure point and stretching exercises for bruxism is the spherical handle with the rounded attachment from our Osteopressure Toolset. (Or a similar household item like a whittled cork.) If you’d like to start our jaw exercises now, follow along with our video; you’ll find step-by-step instructions below. If you’d like to learn more about bruxism, keep reading.

Most refer to bruxism as teeth grinding. There are two types: sleep bruxism and awake bruxism. Reportedly, 20% of the population suffers from awake bruxism.1) Many people who have sleep bruxism don’t even know they do until a symptom develops.

What causes bruxism?

Although the exact cause of bruxism is unknown, a recent study review suggests that the condition is hereditary.2)Bruxism has been linked to personality type. The condition is common among people who are anxious, stressed, angry, hyperactive, and extremely competitive. Other potential causes of bruxism are:

  • excessive alcohol or caffeine consumption
  • smoking
  • recreational drug use
  • certain antidepressant medications
  • having an abnormal bite
  • sleep apnea (a condition where your breathing stops and starts while you’re asleep)

What are the signs of bruxism?

The telltale sign of bruxism is grinding your teeth. Some people with sleep bruxism grind their teeth so loudly that the sound wakes their sleep partner. Continually clenching your jaw can erode your teeth. People with bruxism often have cracked or chipped teeth, the tops of their teeth are flat, or the enamel has worn away. Your teeth may hurt, be highly sensitive, or loosen.

Additional signs of bruxism are:

  • your jaw and facial muscles are tense or sore,
  • pain that feels like an earache,
  • headaches,
  • your jaw is dislocated,
  • lockjaw,
  • the tissue on your inner cheek is damaged from biting.

Bruxism can cause or worsen tmj disorders (temporomandibular joint disorder), conditions which causes your jaw joint to click or lock.

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To maximize the benefits of our bruxism routine, exercise intensely and intelligently. Challenge yourself to perform our Osteopressure and stretches at a high intensity that may produce an uncomfortable sensation. (This is a sign that the exercises are working.) However, do not press or stretch to the point that your breaths become short and shallow or you find that you’re holding your breath or clenching your teeth.

10-Minute Bruxism Exercises: Stop Grinding Teeth & Relieve Jaw Pain (6)

Jaw Osteopressure

You’ll need the spherical handle from our Osteopressure Tool Set with the rounded attachment for this exercise.

  • Press your fingers along the back edge of your jaw just under your ear.
  • Walk your fingers up to where your upper and lower jaw connect.
  • Press around until you feel a bulge. Press the spherical handle into the bulge.
  • If you need support keeping your head straight, press the palm of your free hand against the opposite side of your head.
  • Press the spherical handle into your jaw with more force. You should still be able to breathe easily.
  • Press around the area, searching for other sensitive spots. When you find one, press until you feel the tension release.
  • Press for 2 to 2.5 minutes.
  • Finish, and repeat on the other side.

10-Minute Bruxism Exercises: Stop Grinding Teeth & Relieve Jaw Pain (7)

Mandible Stretch

  • Place your chin in the curve between your index finger and thumb.
  • Open your mouth and pull your chin down with your hand.
  • To intensify the stretch, use your free hand to pull your gripping hand further down.
  • Tense your jaw against the pull of your hand and hold for about five seconds.
  • Release the tension and pull your jaw further down.
  • Repeat the previous two steps for 2 to 2.5 minutes.
  • Finish.

10-Minute Bruxism Exercises: Stop Grinding Teeth & Relieve Jaw Pain (8)

Dynamic Mandible Stretch

This stretch is dynamic. The sequence should take about 2 minutes.

  • Open your mouth as wide as you can and close it.
  • Move your lower jaw to the left as far as you can. Release and move to the right.
  • Open your mouth and move your lower jaw down to the left as far as you can. Release and repeat on the right side.
  • Keeping your head and neck in alignment, jut your chin forward as far as you can.
  • Forcefully pull your chin back into your face as far as you can.
  • Finish.

The 6-Days-A-Week Grind

Perform our exercises for bruxism pain 6 days a week and leave one day for rest. Continue the routine until your jaw pain, headaches, and teeth grinding stop.

Sources & Studies

  • ↑1 Lavigne, G. J., Khoury, S., Abe, S., Yamaguchi, T., & Raphael, K. (2008). Bruxism physiology and pathology: an overview for clinicians. Journal of oral rehabilitation, 35(7), 476–494. https://doi.org/10.1111/j.1365-2842.2008.01881.x.
  • ↑2 Lobbezoo, F., Visscher, C. M., Ahlberg, J., & Manfredini, D. (2014). Bruxism and genetics: a review of the literature. Journal of oral rehabilitation, 41(9), 709–714. https://doi.org/10.1111/joor.12177.

The Best Exercises and Tips Against Bruxism

We've got your back! Download ourFREE PDF guide featuring our 6 most effective exercises for reducing bruxism.

10-Minute Bruxism Exercises: Stop Grinding Teeth & Relieve Jaw Pain (9)

All gain. No pain.

If you have bruxism, you might be interested in the following relief exercises:

TMJ Exercises

Ease your jaw aches and pains, regain your range of motion, and loosen those stiff muscles around your mouth with this 2-minute exercise. Your jaw will drop.

Try Now

How to Fix Lockjaw (Trismus)

Are you having difficulty opening your mouth all the way, chewing or talking because of lockjaw? Give our trismus exercises a try. Go from “Ahhh!” to “…ahhh…”

Try Now

Full-Body Stretch

The perfect 15-minute stress reliever! This full-body stretching routine helps increase flexibility, keeps your joints and fascia healthy, and clears your head.

De-stress From Head to Toe

10-Minute Bruxism Exercises: Stop Grinding Teeth & Relieve Jaw Pain (2024)


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