Release trigger points in the jaw - and why massage does more than you think

Did you know that octopuses have have three hearts have three hearts? Two pump blood to the gills, one to the rest of the body. Crazy, isn't it? Three hearts, three tasks - and that brings us to you: your jaw, neck and back also work in a trio. If one of them is out of sync, the others go with it. That's exactly what we're talking about today: Jaw tension, teeth grinding (bruxism) - and how targeted massage helps, release trigger points in the jaw.

 

Reading tip: From head to toe - your introduction to holistic health.

Why your jaw "grinds along" so often

If you wake up in the morning with tired cheeks and a buzzing head, there's a good chance that your jaw muscles are working overtime during the night. What starts in your sleep continues during the day: unconscious jaw jaw clenching when reading emails, concentrating, doing sport or when you raise your shoulders "just for a moment".

Stress, sleep problems, prolonged sitting, screen work and dental/bite factors are among the most common triggers. Frequently affected are the chewing muscles (masseter, temporalis, Pterygoidei). The tension pattern moves across the neck, nape and shoulders further - headaches, ear and facial pain, neck pain and even back pain including.

A practical image for this: Imagine the muscles like a pull rope rope. If you pull on one end (jaw), the tension is released along the fascia and muscle chains (neck/neck/shoulder). This is precisely why it is rarely enough to just "work on the jaw", often a combination is needed. combination of jaw, neck and shoulder massage, relaxation and good sleep hygiene.

Mini self-check (30 seconds):

• Bite test: Are your teeth touching straight? (At rest they should be slightly separated separated).
  
  

• Forehead & temples scan: Do you feel a subtle permanent tension?
  
  

• Shoulder status: Are the shoulders up instead of consciously down?
  
  

• Screen mode: chin pushed forward? (Especially typical for laptop posture).
  
  

If the topic "Tension chains" read the accompanying text:

• Relieve neck pain 
  
  

• What helps against back pain 
  
  

In short: Your jaw rarely grinds "on its own". The better you understand the connections the better you understand the connections, the better you can target where the tension arises and where it sticks.

So that "I am tense" becomes "I am specifically releasing the right points" let's take a look now, where where the tension is and how release it with simple grips.

Recognizing trigger points in the jaw - and what they have to do with your everyday life

Maybe you know this feeling: you're sitting at your laptop, reading an email - and suddenly you realize that you're clenching your jaw tightly. No sound, no crunching - just pressure. Seconds later, you tense your shoulders, pull your neck forward a little and your whole body seems to be saying: "Hold on!"

This is the moment when trigger points arise. Small, overstimulated muscle areas that feel like tiny knots or hard points in the tissue. They occur when muscles are overloaded or permanently tense, for example due to Stress, poor posture or grinding your teeth at night. In the jaw, this mainly affects three muscle groups:

• Masseter - the strongest chewing muscle - runs along the edge of the cheek under the cheekbone. If it is tense, you will often feel pressure or a dull ache in your face, teeth or ear.
  
  

• temporalis - the temporal muscle. It is often "hardened" under stress, which can lead to headaches and pressure on the temples.
  
  

• Pterygoid muscles - deep inside, close to the temporomandibular joint. If they tense up, this can cause jaw clicking, restricted movement and ringing in the ears (tinnitus).
  
  

In relation to its size, the masseter is one of the strongest muscles in the human body. It can generate a biting force of up to 80 kg. Imagine this muscle working unconsciously for hours at night against the resistance of your own teeth - no wonder it protests in the morning.

 

How trigger points become noticeable

A typical sign is a dull, pulling painwhich does not always occur where it arises. If you press on the side of the masseter, for example, you may feel the pain in the teeth or on the temple temple - this is called referred pain. Many people confuse this with toothache or migraine, although the origin is muscular.

Also Cracking when opening the mouth, restricted jaw mobility or a feeling of heaviness in the face can be indications of overactive trigger points.

 

Why massage is so effective here

Trigger points react surprisingly well to mechanical stimulusi.e. to gentle pressure, rhythmic movement or heat. Through massage:

• the blood circulation in the muscle is improved,
  
  

• Metabolic waste products are removed,
  
  

• the muscle tone is lowered,
  
  

• and the calms the nervous system.
  
  

In short: the muscle learns to let go again. Studies show that regular massage of the chewing muscles reduces tension by up to 70 % tension - especially when combined with breathing exercises, warmth and neck relaxation is combined [2][3][7].

Gentle self-awareness: your jaw compass

Before you start working with specific techniques, it's worth taking a minute to listen to yourself:

• How does your jaw feel right now? Loose or "tense-neutral"?
  
  

• Are your teeth separated? (They should be at rest).
  
  

• Can you feel a difference when you consciously breathe out deeply?
  
  

This little self-awareness is like a reset. Because the truth is: your jaw isn't grinding against you - it's trying to protect you. It just sometimes needs a reminder of when it's allowed to let go.

 

Release trigger points in the jaw - step-by-step massage instructions

Now that you know where the tension comes from and where it is locatedit's time for the best part: the release. Don't worry - you don't need professional hands or expensive equipment. What counts are mindfulness, a gentle routine and knowing when to take pressure out instead of pushing it in.

Think of it as a little evening routine: a ritual that brings you down mentally and relieves you physically. Ideal after a long day at work, before going to bed or after intensive screen time.

Step 1: Heat & loosening (2-3 minutes)

Before you massage, give your jaw a heat break:

• A warm cloth or heating pad on the cheeks and neck softens the tissue.
  
  

• Let the lower jaw hang slightly, lips closed, teeth separated!
  
  

• Breathe in and out deeply. Feel how the warmth slowly sinks into your muscles.
  
  

Pro tip: If you regularly suffer from tension, you can keep a warm cherry stone bag or a damp towel to hand in your everyday life. Five minutes is often enough to noticeably reduce the pressure on your face.

Step 2: Find the masseter - your main player

The masseter is the strongest chewing muscle and at the same time one of the main causes of jaw tension.

How to find it:

1. Place your fingers on your cheek, just below the cheekbone.
   
   

2. Bite down lightly - you will feel a muscle bulge.
   
   

3. That's exactly where you start:
   
   

• With two to three fingers gentle circular movements perform.
  
  

• Smooth from the back (corner of the jaw) to the front (towards the corner of the mouth).
  
  

• Pressure: Pleasant, never painful.
  
  

If you hit a sensitive spot, hold the pressure for 10-20 seconds and continue to breathe calmly. You will often notice how the point "gives way" - this is the release of the trigger pointquasi "the melting in the muscle". You can really feel how the chewing muscle stops fighting - as if it is letting go of a long sigh.

Step 3: Relax the temporalis muscle (temporalis)

Often underestimated, but crucial: the temporalis extends from the temples to the hairline.

This is how you proceed:

• Place your index and middle fingers on your temples.
  
  

• Gentle circles upwards to the back, then slightly downwards to the front.
  
  

• 60-90 seconds long.
  
  

• Breathe evenly, keep your neck relaxed.
  
  

Many people report that this tension headaches or pressure behind the eyes noticeably reduced.

Tip: If you like, you can add some facial oil or cream - this reduces friction and makes the movement smoother.

Step 4: Connection to the neck - the relief factor

If you only treat the jaw, you often only solve part of the problem. The rest "pulls" from below.

Therefore:

• Massage gently along the base of the neck from the back of the head towards the shoulder.
  
  

• Work with slow, long strokes.
  
  

• Consciously lower your shoulders.
  
  

If you have a massage chair use programs like shiatsu or Deep Tissuewhich have a particularly deep effect on the neck area.

→ Tip: Deep tissue massage - what it can do

→ Or discover the MSW-300 massage chairwhich was developed precisely for such muscle chains:

Step 5: Stretching & tracing

To conclude:

• Open your mouth slowly until just before the point of pain.
  
  

• Hold for 3 seconds, close. Repeat 5-6 times.
  
  

• Place your fingertips loosely on your cheeks and feel.
  
  

What do you feel now? Perhaps warmth, tingling or simply calm. This is your body coming back into balance.

Remember: Relaxation is not a "goal", but a signal: your nervous system has registered that you are safe and can let go.

Routine & suitability for everyday use

• In the evening: 5-10 minutes is enough. Preferably directly after brushing your teeth or before going to sleep.
  
  

• During the day: Whenever you notice that you are chewing even though there is no food - consciously let go.
  
  

• In the long term: The more regularly you massage, the fewer trigger points will form.
  
  

Releasing trigger points in the jaw is not a science - it is mindful bodywork. With a little patience, warmth and conscious touch, you can teach your jaw to trust again.

And when you connect it to the rest of your body - neck, shoulders, back - it creates a cycle of relief.

Aids & devices: massage chairs, massage guns & co. - what really helps

Of course you can relax your jaw wonderfully with your hands. But sometimes the body longs for more: for constant, deep reliefthat you cannot generate yourself. This is where aids and massage devices come into play. They prolong the effect of your routine and reach muscle chains that you can hardly reach manually.

The massage chair - relaxation from head to toe

Perhaps the most underestimated helper against jaw stress is the massage chair. Sounds like a luxury? True, but a medically sensible luxury. Because tension in the jaw rarely occurs in isolation. They are part of a system that spans the neck, back and shoulders. are interconnected.

If you regularly place your body in a massage chair you not only treat the symptoms, but the whole tension pathway. tension pathway. This is particularly effective:

• Shiatsu massages: rhythmic pressure on acupressure points that goes deep into the tissue - perfect for tense neck and shoulder muscles, which are often triggers for jaw stress.
  
  → Read more here: Shiatsu - the art of pressure
  
  

• Deep tissue programs: Powerful, slow massage movements along the fascia pathways. They loosen stuck structures and bring the entire muscle network "back to length".
  
  → Find out more: Deep tissue massage - how it works
  
  

• Neck and shoulder programs: Heat, kneading and rolling movements are used to loosen precisely those regions that are functionally connected to the jaw.
  
  

One model that is often recommended in this context is the massage chair Welt MSW-300. It combines Shiatsu, air pressure and deep tissue programs - ideal for anyone who regularly suffers from jaw, neck or back tension. suffer from jaw, neck or back tension.

Current studies show that regular full body massage not only reduces muscle tone, but also stress hormones such as cortisol can be reduced [2][3][7].

Massage guns - targeted help with fingertip sensitivity

Massage guns are great if you are working on specific areas, but caution is advised in the facial area.

Here applies: soft, short and indirect.

This is how it works properly:

• Choose the softest attachment (usually the flat or round one).
  
  

• Set the lowest level setting.
  
  

• Do not treat not directly on the edge of the jawbut the chewing muscles on the cheek and the base of the neck.
  
  

• Maximum 30 seconds per zonethen pause.
  
  

It is best to combine the massage gun with gentle hand movements, it acts like a turbo for the blood circulation.

Read here how to use it correctly: Massage gun - application & effect

Expert tip: If you regularly work on the PC, use the gun for the shoulder blade region as well. shoulder blade region. It is often the "anchor" for neck tension that affects the jaw.

More tools & little helpers

In addition to massagers, there are simple everyday helpers that are surprisingly effective:

• Heat pads or heat cushions: Ideal before any jaw massage.
  
  

• Fascia balls or soft rolls: Gently roll along the jawline or at the base of the neck.
  
  

• RelaxBogen® - a specially developed device that stimulates pressure points on the jaw. Studies show that it can significantly reduce pain and tension in the jaw muscles and neck [7][8].
  
  

Massage + relaxation = double effect

Whether by hand, gun or chair - massage has a more lasting effect if you combine it with relaxation techniques combined with relaxation techniques.

For example:

• 4-7-8 breathing (inhale for 4 seconds, hold for 7 seconds, exhale for 8 seconds)
  
  

• Progressive muscle relaxation according to Jacobson
  
  

• Short mindfulness breaks in between
  
  

These methods reduce the basic tension level in the nervous system - and this is the actual source of bruxism.

If you want to know more about the connection between massage and the nervous system: Effect of massage on the nervous system

Massage devices are not a "shortcut", but a supplement. They help you to keep at it, even on days when you don't feel like doing manual self-massage. Whether you sink into a massage chair or follow up with a massage gun: the decisive factor is regularity. regularity. Because the goal remains the same: less pressure, more lightness - in your jaw, neck and whole body.

Typical mistakes with jaw pain - and how to avoid them

Even if jaw massages look simple, the small details often make the big difference between "Aha, that feels good" and "Whew, that was too much". Here are the most common pitfalls and how you can easily avoid them:

1. too much pressure

A little bit of "soreness" is allowed, but a sharp pain is a warning signal.

Many people believe that they have to squeeze out. However, muscles are not concrete blocks, but sensitive tissue with fine nerve tracts. Too much pressure can counter-tension and the muscle contracts even more reflexively.

Better: Work below the pain threshold. If you can still breathe calmly during the massage, you are in the green zone. Imagine you are "persuading" the muscle to let go - you are not forcing it to do so.

2. work on the jaw only

The jaw is rarely the real problem, it's just the valve. If you only work there, the pull on the muscle chain from the neck to the shoulders to the upper back. The result? As soon as the jaw is loosened, it pulls again from behind.

It would be better if you include the neck, shoulders and upper back with it. Just a few minutes of neck massage, whether with your hands, a massage gun or a massage chairoften relax the jaw region indirectly.

Remember: relaxation rarely works locally, but systemically.

3. irregularity

"I did it once - it didn't help." Do you know that?

Massage is not a sprint, but muscle care. Your body learns through repetition that it can let go. A single session can provide short-term relief, but only regularity changes the basic tension.

Better: Plan short, daily routines: 5-10 minutes in the evening is enough.

Just like brushing your teeth: it's better to do it briefly every day than once a week.

After just two weeks, many people report that morning jaw pain is significantly reduced.

4th rail = solution?

A bite splint protects your teeth - no question about it. But it does not automatically relieve the muscle tension. Many people believe that the splint "cures" bruxism. In fact, it only prevents you from damaging your teeth and dentures. The causes - Stress, poor posture, muscular imbalances - remain.

Better: Consider the rail as part of an overall plan.

Combine them with:

• Regular jaw and neck massage
  
  

• Heat applications
  
  

• Stress reduction and relaxation techniques
  
  

• Physiotherapeutic support if necessary
  
  

In this way, the rail becomes protection, not a crutch.

Jaw massage is not a science - but it thrives on sensitivity.

If you learn to listen to your body's reactions, you'll soon realize: Your jaw tells you pretty much exactly what it needs.

Try not to see these routines as an obligation, but as mini-times for yourself. Two hands, five minutes, a little warmth, and your whole body benefits.

Stress, sleep & posture: how to relax your jaw in everyday life

Massage is powerful - but it works best when you integrate it into a relaxed everyday life in a relaxed daily routine. Because jaw stress rarely arises in the jaw muscle alone. It starts in the mind: in thoughts, to-do lists and small tensions that creep into the body unnoticed.

So with every conscious pause, every breath and every upright posture, you can help your jaw to finally "breathe through" again.

Stress management - the real game changer

Bruxism is often your body's silent language for "too much". The first step: Awareness instead of pushing away.

So you can take active countermeasures:

• Microbreaks: Pause briefly every 30 minutes, circle your shoulders and relax your jaw.
  
  

• Jaw code: Whenever you unlock your cell phone or open an email - check: Are my teeth separated?
  
  

• Breathing anchor: 4-7-8 breathing - four seconds in, hold for seven, eight out. After three rounds, your parasympathetic nervous system (the relaxation nerve) is active.
  
  

• Mental looseness: Pay attention to your inner dialog. We often get bogged down not only physically, but also mentally.
  
  

Psychologist Katharina L., an expert in stress management, says:

"The jaw is like a barometer for internal pressure. If you learn to consciously relax it, you regulate your entire stress system."

Sleep & evening routine - the key to regeneration

Many people grind their teeth at night because the body "works off" the stress of the day during sleep. Good sleep hygiene is therefore almost as important as the massage itself.

This will help you sleep with your jaw loose:

• Fixed sleep rhythm: Go to bed at the same time if possible.
  
  

• No blue light (smartphone/PC) 60 minutes before sleep.
  
  

• Just before you lie down:
  
  

• Warmth on cheeks and neck
  
  

• 5 deep breaths
  
  

• Gently "drop" the lower jaw - the brain learns: Now it's quiet.
  
  

• If you like, supplement with a short jaw massage or a ten-minute Shiatsu massage in the massage chair.
  
  

→ Inspiration: From head to toe - discover holistic relaxation 

Posture & everyday life - small corrections, big effect

Your workplace is often the invisible player in the jaw story. A slightly forward tilted head posture increases the pressure on the chewing muscles - up to 30 % more muscle tone according to studies.

This is how you bring posture into relaxation:

• Screen at eye level - no constant looking down.
  
  

• Lean back, feet flat, shoulders relaxed.
  
  

• Regularly "uncouple" the jaw: Lips closed, teeth separated.
  
  

• Ergonomic tools such as massage chairs or mobile massage pads can also help to relieve neck and shoulder strain during the working day.
  
  

→ Matching programs: Health collection from Massage Chair World

Mindfulness for everyday life

Tension is not just muscle tension, but also attention patterns. If you learn to notice your jaw before it tenses, you have taken the decisive step.

Try these mini exercises:

• When brushing your teeth: pause briefly and consciously relax your jaw.
  
  

• When driving or waiting at traffic lights: "Tongue loose, teeth separated".
  
  

• When talking on the phone: smile consciously or open your mouth slightly - this relaxes the entire facial and neck muscles.
  
  

Your body is a system, not a puzzle

Our body is a finely tuned system - as precise as a living being that works with several hearts. We also have something like three "heart chambers" of tension: jaw, neck and back. They beat in sync, and if one of them gets out of rhythm, the others falter too.

Jaw tension and teeth grinding are not an isolated problem, but a reflection of how we live, work and deal with pressure. If you learn to recognize the body's signals early on, small routines can make a big difference: a short massage, conscious breathing, warmth, mindfulness.

Whether with your hands, a massage chair or breathing exercises - it is crucial that you regularly give your body space to let go. Just as three hearts can only keep life moving together, true relaxation only occurs when the jaw, neck and back work in the same rhythm.

And that's when what it's really about happens: you feel lightness - in your body, in your head and in your everyday life.

Final Tip: If you want to know how massage programs can change your everyday life in the long term, browse through our health world of massage chairs world - designed for relaxation from head to toe.

Mini-FAQ 

How can I "release trigger points in the jaw"?

With gentle, constant pressure on masseter/temporalis (10-20 sec.), calm circles, slow stroking, plus neck/shoulder also treat.

How often should I massage when grinding my teeth?

Daily 8-10 min. in the evening have been shown to work better than long, infrequent sessions.

Does a massage gun help to relieve jaw tension?

Yes - carefully and low doses on masseter (outside), neck/shoulder. No hard impacts on the face.

Can a massage chair help with jaw tension?

Yes, especially programs for neck/shoulder, Shiatsu, Deep Tissueto improve the basic tension down.

Important note (disclaimer)

This article is for information purposes only and does not replace medical advice. If you have persistent complaints, severe pain, jaw popping, tooth damage or dizziness/tinnitus, please contact a dentist, ENT, physiotherapist or a CMD consultation.

Sources 

[1] Recognizing jaw tension and its significance at an early stage - Zahnärzte Regensburg

https://www.zahnaerzte-in-regensburg.de/wissenswertes/kieferverspannungen-und-ihre-bedeutung-fruehzeitig-erkennen

[2] Doctor, we have a crunching problem - DocCheck

https://www.doccheck.com/de/detail/articles/49827-doktor-wir-haben-ein-knirsch-problem

[3] Releasing jaw tension - techniques (Dr. Barloi)

https://blog.drbarloi.de/blog/kieferverspannungen-loesen-techniken

[4] Teeth grinding (bruxism): Causes, consequences, treatment - About Dents

https://about-dents.de/zaehneknirschen-bruxismus-ursachen-folgen-und-behandlung/

[5] Teeth grinding: stress for the whole body - Favorite dentist

https://www.lieblings-zahnarzt.de/lieblings-blog/zahn-und-zahnfleischerkrankungen/zaehneknirschen-stress-fuer-den-ganzen-koerper/

[6] Teeth grinding - symptoms, causes & treatment - Dr. Gal

https://www.drgal.de/blog/zahngesundheit/zaehneknirschen-symptome-ursachen

[7] The RelaxBogen® as a new therapeutic tool for bruxism & CMD - (dissertation/study)

https://d-nb.info/1109278950/34

[8] The RelaxBogen® as a new therapeutic tool - Springer Medizin

https://www.springermedizin.de/bruxismus/craniomandibulaere-dysfunktion-und-stress/der-relaxbogen-als-neues-therapiemittel-bei-bruxismus-und-cmd/10543430

[9] When the chewing muscles and jaw joints hurt - Mainz University Medical Center

https://www.unimedizin-mainz.de/fileadmin/kliniken/zmk/Dokumente/UM_Brosch_Kieferorth_A5_110722_V6_final_2022-07-21.pdf

[10] What to do about teeth grinding? - NetDoctor

https://www.netdoktor.de/symptome/zaehneknirschen-bruxismus/was-tun/

(Optional addition, if you want to reference them in the article:)

- S3 Guideline Bruxism (AWMF/DGFDT)

https://www.dgfdt.de/documents/266840/35559542/LL+Bruxismus/9d5c190f-af66-4110-aafc-c332d30bfb20