Pregnant? Prep for Labor with Jaw Exercises
No two pregnancies are alike. Labor and delivery experiences are unique to every person, too. Conditions can change unexpectedly, and preparation is key. Prepping for birth often involves practicing breathing techniques, learning positioning strategies, exercising consistently, and studying the stages of labor. But there’s another activity that is not often thought of as part of labor preparation: jaw exercises. If you are pregnant, prep for labor with jaw exercises.
The Connection
The jaw and pelvic floor have a surprisingly strong relationship.
Embryonic bond: The jaw–pelvic floor relationship begins a mere couple of weeks after conception. What will become mouth structures and pelvic floor structures start as tiny growths right next to each other, connected. As development continues, the growths move farther from each other as the spinal cord forms between them.
Structural design: Interestingly, the mouth, vocal cords, and throat have similar design pressure control structures as the pelvic floor muscles, uterus, and exits of the pelvic floor organs.
Connective tissue attachments: Fascia (a web-like type of connective tissue) wraps around all parts of the body. A deep, strong line of fascia that aids in posture control and body sensations has major attachment points in the pelvic floor and jaw regions. This keeps the pelvic floor and jaw extensively involved in the body’s support system.
Nervous system link: The jaw and pelvis are located at separate ends of the spinal cord. The tissue that surrounds the spinal cord, called the dura mater, connects exclusively to points at the ends of the spinal cord. Tension at either end of the dura mater directly influences tension at the other end.
Thus, tension and restriction in the top end of the chain—the jaw—usually means similar tension and restriction at the bottom end of the chain—the pelvic floor muscles. Jaw relaxation influences pelvic floor relaxation, which is crucial during labor to reduce pain, improve cervical dilation, and smoothly move through the labor stages.
Jaw Exercises to Practice
People often grasp what needs to be done to relax the jaw and mouth more easily than what needs to be done to ease tension in the pelvic floor. Starting with a loose, open mouth gives someone a significantly better chance to find similar relaxation in the pelvic floor.
Start with the following four exercises.
Masseter massage
The masseter muscles are located on the sides of the face, just above the jawline, and are the strongest muscles based on size. You can determine which muscles are the masseters by lightly placing your palms on the sides of your cheeks and briefly clenching your teeth—You’ll notice the masseters activating as your teeth clench. Massage these muscles by pressing your palms or knuckles into them with medium pressure, in a repetitive, circular motion. Keep your mouth loose and open. Continue for 1-2 minutes.
Temple massage
Jaw muscles also extend up to the sides of your head. People often complain of headaches in this area, which can originate from jaw tension. Massage these muscles by pressing your palms or finger pads into your temples with medium pressure, in a repetitive, circular motion. Keep your mouth loose and open. Continue for 1-2 minutes.
Controlled opening and closing
Jaw tension often causes unconscious, frequent teeth grinding or clenching, sometimes to the point where people don’t realize they are clenching all day. Widening your mouth in a controlled manner can “reset” the jaw muscles into a more neutral position. Do this by first lightly settling your tongue on the roof of your mouth, just behind your teeth. Then repeatedly open and close your mouth, opening only as far as your tongue can stay on the roof of your mouth. Repeat this 20 times.
Tongue clicking
The tongue should rest comfortably on the roof of the mouth all day to support the mouth and reduce unnecessary work by the jaw muscles. With your mouth loose and slightly open, repeatedly suction your tongue to the roof of your mouth and pull it away to make a clicking sound. Repeat this 20 times.
Practice these exercises on their own initially, then perform them simultaneously with your breathing exercises, positioning techniques, and stretches. Combining strategies can be an excellent tool to use during active labor.
When to Seek Professional Help
These jaw exercises can be helpful during labor for anyone, even those who have no jaw concerns in daily life. Unfortunately, the jaw is a source of pain and dysfunction for many. Temporomandibular disorder (TMD), which is the term used to describe dysfunction in the jaw, can present as:
Pain or stiffness with mouth movements
Headaches
Neck pain or stiffness
Difficulty chewing
Poor teeth alignment
Ear complaints
The jaw locking in an open or closed position.
According to the National Institute of Dental and Craniofacial Research, TMD is most common in people between the ages of 20 and 40, and women are two times more likely to have TMD than men. This puts women in their prime fertility ages at the highest risk for developing TMD!
Simple exercises can be helpful for many people with jaw issues, but some require specialized care from a physical therapist. Jaw treatments can even be combined with pelvic floor therapy during pregnancy for a well-rounded care plan to prepare for labor and treat TMD. Your physical therapist can determine the best care plan for your unique situation.
Resource
Temporomandibular Disorders and Jaw Pain. Nih.gov2018. Accessed October 8, 2026. https://www.nidcr.nih.gov/research/data-statistics/temporomandibular-disorders-jaw-pain
