MoPro
TrainersEye · Jaw, TMJ & Headache
Jaw & TMJ B
Trainer's Eye
Phase 1 · Settle the jaw · Session B

Open small.
Close quietly.
Nothing forced.

The first controlled movement — small, straight and always inside a comfortable range.

  • Bsession
  • P1Settle
  • 12:00on the clock
  • — donecompleted

Tongue-up opening

Opening with the tongue held on the palate limits the range to the safe, rotational part of the movement and keeps the opening straight.

Do not force a click

Repeatedly moving the jaw to reproduce a click keeps the tissue irritated. Leave it alone.

Gentle is the dose

Jaw resistance work uses about two fingers of pressure. More is not better and usually flares it.

Three couplets · two rounds · twelve minutes · a jaw that rests

A

Open

Tongue-up opening + small opening holds
A1

Tongue-up opening

60 s · slow reps

Tongue held on the roof of the mouth; open the jaw only as far as the tongue stays in contact.

Easier smaller opening  ·  Harder hold two seconds at the end

R1R2—
A2

Small opening holds

12 × 5 s · ×2

Open a finger-width with the tongue up and hold; the jaw stays relaxed, not braced.

Easier smaller opening  ·  Harder longer holds

R1R2
B

Sideways

Lateral glides + lateral holds
B1

Lateral glides

60 s · slow reps

Teeth slightly apart; slide the lower jaw gently to one side and back, then the other.

Easier smaller glide  ·  Harder further

R1R2—
B2

Lateral holds

10 × 5 s/side · ×2

Glide to one side and hold five seconds with the jaw relaxed, then the other side.

Easier smaller glide  ·  Harder longer holds

R1R2
C

Forward

Protrusion glides + retrusion holds
C1

Protrusion glides

60 s · slow reps

Slide the lower jaw gently forward so the bottom teeth come level with the top, then back.

Easier smaller glide  ·  Harder further

R1R2—
C2

Retrusion holds

10 × 5 s · ×2

From protrusion, draw the jaw gently back to neutral and hold — the closing-in direction.

Easier smaller range  ·  Harder longer holds

R1R2

The clock

Round 1settle in — 70%, perfect tracking
0:00A1 → A2
2:00B1 → B2
4:00C1 → C2
Round 2own it — beat Round 1 by quality
6:00A1 → A2
8:00B1 → B2
10:00C1 → C2

Each couplet: 60 s scored → the loading set → 10 s to move on. Done at 12:00.

How to run it

  1. Rest position: lips together, teeth apart, tongue resting on the roof of the mouth. Your teeth should only touch when you eat.
  2. Nothing in this programme forces the jaw open. Everything stays inside a comfortable, pain-free range.
  3. Soft food for the first two weeks: no chewing gum, no hard crusts, no biting into apples.
  4. Pain rule: up to 3/10 during, gone by the next morning. The jaw is more sensitive than most joints.

Tick it off

MovementRound 1Round 2Best
A1Tongue-up openingslow reps in 60 s —
A2Small opening holds12 × 5 s
B1Lateral glidesslow reps in 60 s —
B2Lateral holds10 × 5 s/side
C1Protrusion glidesslow reps in 60 s —
C2Retrusion holds10 × 5 s
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-JAWTMJ-B