Expert Claims THIS 5-Minute Jaw and Tongue Workout Cures Headaches

Do you get dull, persistent headaches, often after a stressful day, a long meeting, or even while you sleep? The cause may be more than what you'd expect. Headaches, especially tension-type headaches and even some migraines, are usually related to muscle tension and dysfunction in an area we use all the time, which are our jaw and related structures.

The temporomandibular joint (TMJ), where thejawbone meets the skull, is an active centre, ringed by muscles that branch out to the head, face, and neck. When those muscles, as well as jaw and tongue muscles, contract, tense up, or shift out of alignment, most often from clenching, grinding, or postural problems, they can cause referred pain, a searing headache. 

We consulted with Shrey Kumar Srivastav, Senior Consultant and General Physician at ShardaHospital - Noida, and he explained that just five minutes of focused jaw and tongue exercises can immediately release this tension, realign, and bring swift, natural relief. Read ahead to know what he shared with us.

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How Jaw and Tongue Workouts Work

“Jaw and tongue workouts, which physical therapists and dentists frequently prescribe for Temporomandibular Joint (TMJ) disorders, address stretching, strengthening, and relaxing the masticatory (chewing) muscles,” noted Dr Srivastav. Here's the reason why this easy routine is a headache dynamo, as per him:

• Relieving Muscle Tension: The exercises mildly stretch the strained muscles that connect your jaw to your temples and skull, directly relieving the tension that creates headaches.
• Aligning Better: By returning the jaw and tongue to their proper resting posture, they coax the joint to glide freely, alleviating pressure on nearby nerves and tissues.
• Encouraging Relaxation: Paying attention to these slow, intentional movements can be mindful relaxation, lowering overall tension, a headache trigger in large part.

5-Minute Jaw and Tongue Headache Relief Workout

Dr Srivastav urged to do this gentle, calming routine once or twice daily, or whenever you sense a headache coming on. Be sure to move slowly and only in a comfortable, pain-free range.

1. Relaxed Jaw and Tongue Rest Position (1 Minute)

This is the basis of relaxation.

Action: Stand or sit up straight with your shoulders down. Place the tip of your tongue lightly on the roof of your mouth, right back behind your upper front teeth (the soft ridge known as the alveolar ridge).

Focus: “Let your teeth come apart gently, your jaw will be totally slack and your lips will be barely closed,” he added.

Hold: Hold this relaxed position for one minute, feeling the tension relief in your temples and jaw immediately.

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2. The Controlled Jaw Drop (1 Minute)

This exercise subtly stretches the muscles of the jaw while maintaining the joint in a controlled, aligned location.

Action: Hold the relaxed position of the tongue (tip on the roof of your mouth). While keeping the tongue stationary, drop your lower jaw slowly and gently open halfway.

Focus: Do not open wide enough to let your tongue lift off the roof of your mouth or to let your jaw click.

Repeat: Open and close slowly (halfway) 6-10 times.

3. Chin Tucks for Postural Relief (1 Minute)

Forward head posture, a common imbalance, causes tension in the jaw and neck, leading to headaches. Chin tucks resolve this.

Action: Sit up straight. Gently tug your chin straight back as if you were attempting to create a double chin. Keep eyes forward.

Hold: Hold three to five seconds, feeling a slight stretch at the back of your neck.

Repeat: Release and repeat five to 10 times.

4. Resisted Jaw Opening (1 Minute)

A gentle strengthening exercise to allow for improved jaw movement. (Omit this exercise if you have acute, sharp pain.)

Action: Put one thumb under your chin. Open your mouth slowly using your thumb to give a very small, gentle resistance to the movement of opening.

Hold: Keep the jaw open against the resistance for three to five seconds.

Repeat: Slowly let go and repeat five to 10 times.

5. Side-to-Side Jaw Glide (1 Minute)

This promotes side-to-side movement, which aids chewing and tension relief.

Action: Gently open your mouth, just so your teeth don't meet by even a fraction. Slowly move your lower jaw as far as it can go to the right, without hurting.

Hold: Hold the stretch for 3 seconds.

Repeat: Move your jaw back to center, then left. Repeat five times to the left and five times to the right.

Bottomline

“When it comes to relieving headaches, don't underestimate the power of your jaw and tongue,” concluded Dr Srivastav. A simple five-minute routine can retrain tense muscles, unlock your body's natural pain relief, and free you from tension headaches.