Mobilates Introduction
At Mobilates we embrace everyone’s individuality and provide a person-centred approach to exercise activities. Below you will find details about Temporomandibular Disorder (TMD), sometimes referred to as TMJ dysfunction – a condition that some of our members live with. You’ll find information about the condition alongside some top tips on exercising whilst staying safe and supported.
Our Moving with Confidence blog series explores how adaptable movement can support people living with different health conditions.
A Note from Our Members
Throughout this blog, you’ll find insights from Mobilates members living with TMD. Their experiences highlight how differently the condition can affect people and how adaptations can make movement more comfortable.
1. What is Temporomandibular Disorder (TMD)?
The temporomandibular joints (TMJs) are located just in front of the ears and connect the lower jaw to the skull. Together with the surrounding muscles, they allow us to talk, chew, yawn and move our jaw.
Temporomandibular disorder (TMD) is a term for problems affecting these joints, the surrounding muscles, or both.
Symptoms vary but may include:
- Pain around the jaw, ears or temples
- Clicking, popping or grinding sounds when moving the jaw
- Difficulty opening the mouth or jaw locking
- Jaw instability, including subluxations or dislocations in some people
- Headaches and pain extending into the face or neck
- Muscle tension and stiffness, sometimes affecting the neck and shoulders
For some people, symptoms improve over time. Others experience persistent difficulties that affect everyday activities, sleep and quality of life.
2. What Causes TMD?
TMD can develop for several reasons, and often there isn’t one clear cause.
Factors that may contribute include:
- Clenching or grinding teeth (bruxism) – Can contribute to jaw muscle pain and tension.
- Joint injury or conditions – Trauma, osteoarthritis or inflammatory arthritis can affect the jaw joint.
- Hypermobility and instability – Increased joint movement may be associated with subluxations or dislocations.
- Muscle tension and stress – These can influence symptoms, although stress is not necessarily the cause of TMD.
Some people experience mainly muscle pain, while others have joint instability or a combination of difficulties. This is why individual adaptations are particularly important.
3. Focus
TMD can affect much more than the jaw itself. Pain, headaches, muscle tension and stiffness around the neck and shoulders can make everyday activities uncomfortable. Symptoms may also affect sleep, concentration, energy levels and confidence with movement.
Mobilates member Rebecca describes living with long-term TMD, including severe clenching during sleep, tooth damage, headaches, neck and shoulder spasms, and recurrent jaw dislocations.
She also experiences difficulties with proprioception — the body’s awareness of its position — making it difficult to know where her jaw, head and shoulders should comfortably rest.
“I’m constantly readjusting to try and find a norm and it’s exhausting, leaving everything perpetually tense.”
Rebecca also describes becoming cautious about moving her head because of pain, although she recognises that problems with her neck contribute to this too.
Her experience highlights how physically and mentally tiring it can be to manage ongoing symptoms, and why instructions such as relax your shoulders or find a neutral position may not be straightforward for everyone.
At Mobilates, we focus on finding comfortable, manageable ways to move. Smaller movements, additional support and opportunities to adjust or rest can help people participate without feeling they have to achieve a particular position.
4. Exercise Tips
Small adaptations can make a difference when exercising with TMD.
- Notice jaw clenching – Check whether you’re pressing your teeth together when concentrating or making an effort. Allow your teeth to separate slightly if comfortable.
- Relax your jaw and shoulders – Try softening your jaw and facial muscles first, then notice whether your shoulders can settle and release tension.
- Keep breathing – Avoid holding your breath or tightening your jaw during strengthening exercises.
- Adapt head and neck movements – Use a smaller, comfortable range when turning, looking down or changing position. Avoid forcing a stretch.
- Use support – A chair, cushion or other equipment may help you feel more comfortable and supported.
- Listen to your body – Symptoms can vary from day to day. Adjust, pause or rest whenever needed.
For people experiencing both muscle tension and joint instability, relaxation and movement need to be approached carefully. Tight muscles do not necessarily mean a joint needs stretching, particularly when there is a history of subluxations or dislocations.
5. Jaw Release, Neck & Shoulder Mobility
Gentle relaxation, body awareness and comfortable movement may help ease feelings of tension around the jaw, face, neck and shoulders.
One approach is to work gradually from the mouth downwards, allowing time to relax each area before moving on.
Jaw and Facial Release
- Jaw awareness – Notice any clenching and allow your teeth to separate slightly.
- Tongue to roof of mouth – Rest your tongue gently against the roof of your mouth, then release.
- Tongue side to side – Move your tongue gently towards one cheek and then the other, without forcing the jaw.
- Gentle smile – Make a small smile, then soften the facial muscles.
- Facial massage – Lightly stroke or massage the cheeks and jaw muscles using comfortable pressure.
Neck Release and Mobility
- Gentle stroking – Move from the cheeks towards the sides of the neck and collarbone area, avoiding pressure on the throat.
- Head turns – Slowly turn your head right and left within a comfortable range.
- Small nods and tilts – Explore gentle neck movements without forcing or stretching.
Shoulder Release and Mobility
- Jaw and shoulder release – Soften your jaw, breathe out and allow your shoulders to settle.
- Shoulder lifts and rolls – Gently lift, lower and circle the shoulders.
- Shoulder blade movements – Draw the shoulder blades slightly together, then release.
- Arm openings – Gently open the arms outwards and return, keeping the neck and jaw relaxed.
These movements can be performed seated, with support where needed. Keep movements comfortable and stop if they cause pain, dizziness or instability. People with recurrent jaw dislocations or neck instability should seek individual clinical guidance before trying unfamiliar movements.
A Member’s Experience
Mobilates member Anne shared an interesting experience from one of Kerry’s classes:
“I did an exercise in one of Kerry’s classes with the small squishy ball between my shoulder blades and gently squeezing it. Something happened in my jaw and that had never happened doing similar exercise without a squishy ball. I’ve had so much less TMJ trouble ever since.”
Anne also described gentle neck and collarbone stroking whilst turning to look over the shoulder as “really really soothing.”
Although we cannot know exactly why Anne experienced an improvement, her comments highlight how changes in equipment, positioning and movement can sometimes make a difference.
Mobilates Jaw Release, Neck & Shoulder Mobility Video
We have also developed a short seated Mobilates session bringing together some of these relaxation and mobility techniques, demonstrating ways to explore comfortable movement.
The movements are intended to support relaxation and general mobility rather than treat the jaw joint itself.
6. Final Thought
Living with TMD can affect much more than the jaw, with pain, tension and instability sometimes influencing how comfortable we feel moving.
At Mobilates, we recognise that everyone’s experience is different. Small adaptations, greater awareness of muscle tension and finding comfortable ways to move can all help make exercise more accessible.
Movement doesn’t have to be perfect or follow a particular pattern. What matters is finding an approach that works for you, respecting your body’s needs and making adjustments whenever necessary.
Your body, your choice.
7. Further Information and Guidance
For further information about TMD, symptoms, self-management and treatment options:
NHS – Temporomandibular Disorder (TMD)
University College London Hospitals – Temporomandibular Disorder
Leeds Teaching Hospitals – Temporomandibular Disorders
British Association of Oral and Maxillofacial Surgeons – Jaw Joint Problems
If you experience persistent or worsening symptoms, jaw locking or recurrent dislocations, seek advice from your dentist, GP or appropriate specialist. A jaw that is dislocated and cannot close requires urgent medical assessment rather than attempting to force it back into position.
The Mobilates movement suggestions are intended to support comfortable activity and relaxation and do not replace individual medical advice.
