A Gentle, Exercise-Based Approach to Everyday Jaw Comfort

A step-by-step ebook of short, relaxing movements for the jaw, throat, tongue, neck and shoulders, with breathing and relaxation routines

The temporomandibular joints are the two small hinges in front of the ears that connect the lower jaw to the skull. Together with the muscles around them, they are used every time we talk, chew, swallow and yawn. Problems in this area are often grouped under the name temporomandibular disorders, and they can involve discomfort in the jaw, face, head, ears, neck and shoulders, as well as clicking or stiffness when the mouth opens.

Researchers describe these disorders as having many contributing factors rather than one single cause. Muscle tension, posture of the head and neck, stress, sleep and general health are all discussed in the medical literature. For that reason, medical guidance commonly includes self-care, gentle jaw exercises and stress management alongside whatever a dentist or doctor recommends.

Published clinical guidance generally describes simple, reversible self-care as a sensible starting point for many people, with a dentist or doctor deciding when other approaches are needed. Self-care in this sense usually means learning how the jaw area works, noticing habits such as clenching, managing everyday stress and doing gentle exercises regularly. That is the territory this program covers.

TMJ No More (sold on its order page under the title The TMJ Solution) is a downloadable ebook by Christian Goodman, a natural-health author with Blue Heron Health News. Christian previously developed a program of throat and mouth exercises for snoring, and this program grew out of that work, applying similar gentle movements to the jaw and the muscles around it.

The program's central idea is that the jaw does not work alone. The neck, shoulders, tongue, throat, breathing and day-to-day tension are all connected to how the jaw area feels, so the program looks at all of them together rather than at the jaw in isolation.

The movements are low-effort and meant to be relaxing. Most can be done sitting down, for example while watching television, and the author describes a typical day's routine as taking about three to five minutes. No equipment, devices or special products are needed.

What's inside the program

Background in plain language

• A beginner-level explanation of the jaw joint and the muscles around it
• An overview of the different factors the author connects with jaw tension
• How each group of exercises is meant to work, explained before the exercises themselves

Movements for the jaw, throat and tongue

• Four exercises that focus on the jaw
• Exercises to loosen and relax the throat
• Exercises for the tongue, one of the main muscles inside the head
• Step-by-step written instructions for each movement

Movements for the neck, shoulders and body

• Gentle body movements aimed mainly at the neck and shoulders
• Breathing exercises for physical and emotional tension
• Simple relaxation exercises

Attitude and communication exercises

• Attitude exercises: ways of thinking about everyday problems, yourself and other people, including the author's "1–2 rule"
• Communication exercises done by talking with a partner or a friend, with the author's guidelines for setting them up

Format and access

• Digital ebook (PDF) available for download straight after purchase
• Lifetime access, including future updates at no extra charge
• An optional printed copy, offered after purchase at the cost of printing
• A one-time purchase with no subscription or renewal fees

How the program is organised

The book moves through four steps in order.

1. The basics. It begins with a plain-English introduction to how the jaw area works and the different factors connected with tension there.

2. How the exercises help. It then explains the reasoning behind each group of movements, so you understand what each one is for before you start.

3. The exercises. Next come the exercises themselves, grouped by area: jaw, throat, tongue, neck and shoulders, breathing, relaxation, attitude and communication.

4. Putting it together. Finally, the exercises are combined into a simple daily program. Not every exercise is done every day — many are done three or four times a week — which keeps each day's routine short. You can follow the author's plan as written, or use his simple method for building your own routine by choosing from each category, and you can leave out any exercise you would rather not do.

Who this program is for

✓ Adults who want a clear, readable explanation of the jaw joint and the muscles around it

✓ People interested in gentle, equipment-free exercises for the jaw, neck and shoulders

✓ Anyone curious about how breathing, relaxation and everyday tension relate to jaw comfort

✓ People who prefer a short daily routine they can fit around ordinary activities

✓ Those who want to add self-care habits to the care they already receive from their dentist or doctor

This is not for: anyone looking to replace dental or medical care, or to stop or change a prescribed treatment, mouthguard or splint without their provider's guidance. It is also not for anyone expecting fast results; the program is about steady daily practice. Anyone with a recent jaw injury, a jaw that locks, or severe or worsening symptoms should be assessed by a dentist or doctor first.

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60-day money-back guarantee

If the program is not right for you, contact us within 60 days of your purchase and we will refund your order in full. No questions are asked.

Important disclaimer

This program is educational. It is not medical treatment and is not a replacement for professional medical care. If you have jaw joint concerns, talk to a qualified healthcare provider. It is not intended to diagnose, treat, cure, or prevent any disease, and it has not been evaluated by the U.S. Food and Drug Administration. Individual results vary. Keep working with your healthcare provider and never stop or change prescribed medication or treatment without their guidance.

Study resources

• Scrivani S.J., Keith D.A., Kaban L.B. (2008) New England Journal of Medicine — A clinical review of temporomandibular disorders. PubMed
• List T., Jensen R.H. (2017) Cephalalgia — Review of older and newer ideas about temporomandibular disorders and how they are understood. PubMed
• Gauer R.L., Semidey M.J. (2015) American Family Physician — Overview of how temporomandibular disorders are diagnosed and managed in primary care. PubMed
• Slade G.D. et al. (2016) Journal of Dental Research — Summary of a decade of findings from the OPPERA research studies on painful temporomandibular disorder. PubMed
• Fillingim R.B. et al. (2013) Journal of Pain — Looked at psychological factors associated with the development of temporomandibular disorders in the OPPERA cohort. PubMed
• Armijo-Olivo S. et al. (2016) Physical Therapy — Systematic review and meta-analysis of manual therapy and therapeutic exercise for temporomandibular disorders. PubMed
• Shimada A. et al. (2019) Journal of Oral Rehabilitation — Review of exercise therapy studies in painful temporomandibular disorders. PubMed
• Rocha C.P. et al. (2013) Journal of Oral Rehabilitation — Systematic review of whether temporomandibular disorders relate to head and neck posture. PubMed