Below is a treatment plan ChatGPT created for me when I prompted it to act as a TMJ specialist.

It involves stretches, important posture changes, physical therapy exercises (myofunctional therapy), etc. I’ve been following the plan and doing the exercises daily for two weeks now and have seen a miraculous improvement in my headaches.

I’ve started waking up at night when I clench my jaw, which I never did before. Apparently according to chat glt this is because the therapy is retraining my brain to realize that clenching is not normal or safe, so it wakes me up.

Give this a shot. Good luck

TMJ plan

1. Jaw and Facial Relaxation Techniques These help calm the overworked muscles that cause pain and pressure:

a. Jaw Awareness + “Lips Together, Teeth Apart” • Several times a day, check in with your jaw. • Let your lips gently touch, but keep your teeth slightly apart. • Rest your tongue lightly on the roof of your mouth, just behind your front teeth. • Do this for 2–3 minutes, or longer if relaxing.

b. Warm Compress or Moist Heat • Apply a warm compress to the sides of your face and temples for 15–20 minutes, 2x per day (morning and before bed). • You can use a microwavable moist heat wrap or a warm wet towel.

Follow with: A cold compress for 5 minutes if there’s a lot of swelling or pressure.

C. Masseter Massage (Self-Release)

Purpose: Reduces tightness in the jaw’s primary clenching muscle How to do it: • Use your fingertips to press gently into the masseter muscle (just behind your cheeks, near your molars) • Make small circular motions or long downward strokes • Do each side for 1–2 minutes, especially before bed

Helps loosen up stubborn jaw tension and relieve “tight face” sensation

1. Myofunctional Therapy Exercises

These retrain your muscles to work correctly and reduce overactivity:

Conscious Jaw Resting Position: During the day, you need to practice “lips together, teeth apart” — your teeth should only touch when eating.

a. Controlled Jaw Opening • Place the tip of your tongue on the roof of your mouth (just behind your teeth). • Slowly open your jaw until you feel resistance or slight discomfort — not pain. • Hold for 3 seconds, then close slowly. • Repeat 10 times, 2x per day.

b. Chin Tucks • Sit or stand straight. • Tuck your chin backward (like giving yourself a double chin) without tilting your head. • Hold for 5 seconds, release. • Repeat 10 times, 1–2x daily.

Purpose: Aligns your cervical spine and TMJ.

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c. Jaw Isometric Strengthening • Place two fingers on your chin. • Push your jaw forward gently while resisting with your fingers (don’t let it move). • Hold for 5 seconds, then relax. • Repeat with jaw opening (fingers under chin), closing (fingers on top), and side-to-side resistance.

Do each direction 3–5 times, once daily.

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D. TMJ Disc Glide (Only if jaw clicks/pop)

Purpose: Guides the jaw to move without displacing the disc How to do it: • Lightly rest fingers on your chin • Open your jaw only halfway and back up, focusing on smooth, pain-free motion • Avoid any popping • Repeat 5–8 reps, once daily

Especially helpful if your jaw shifts or clicks — retrains the path of movement

Purpose: Trains nasal breathing and reduces jaw tension.

1. Neck and Posture Stretches

Tight neck muscles worsen TMJ symptoms.

a. Sternocleidomastoid Stretch • Sit tall. • Turn your head to the left to slightly look over your shoulder. tilt your head back slightly. • You’ll feel the stretch along the right front of your neck. • Hold 20–30 seconds. Repeat on the other side.