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

Two fingers
of pressure.
No more.

Isometric holds in every direction — gentle, brief and the calmest way to load an irritable jaw.

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

Isometrics settle it

Gentle resisted holds without movement can reduce jaw muscle pain for a period afterwards — useful before a long meeting or a meal.

Both sides, always

Jaw exercises are done on both sides even when only one side hurts. The system works as a pair.

Warmth before, cold after

Warmth before exercise helps a stiff jaw move; cold afterwards helps a jaw that aches. Neither replaces the exercises.

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

A

Open against

Resisted opening + opening holds
A1

Resisted opening

60 s · slow reps

Thumb or two fingers under the chin; open gently against the pressure and release.

Easier less pressure  ·  Harder longer holds

R1R2—
A2

Opening isometric holds

10 × 6 s · ×2

Press down under the chin and try to open without the jaw moving at all.

Easier less pressure  ·  Harder longer holds

R1R2
B

Close against

Resisted closing + closing holds
B1

Resisted closing

60 s · slow reps

Two fingers on the chin from below; close gently against light resistance and release.

Easier less pressure  ·  Harder longer holds

R1R2—
B2

Closing isometric holds

10 × 6 s · ×2

Try to close against the fingers without the jaw moving — tension without movement.

Easier less pressure  ·  Harder longer holds

R1R2
C

Sideways against

Resisted lateral + lateral isometrics
C1

Resisted lateral movement

60 s · slow reps

Hand on the side of the jaw; push gently sideways against it, alternating sides.

Easier less pressure  ·  Harder longer holds

R1R2—
C2

Lateral isometric holds

10 × 5 s/side · ×2

Press the jaw into the hand on each side without the jaw moving.

Easier less pressure  ·  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
A1Resisted openingslow reps in 60 s —
A2Opening isometric holds10 × 6 s
B1Resisted closingslow reps in 60 s —
B2Closing isometric holds10 × 6 s
C1Resisted lateral movementslow reps in 60 s —
C2Lateral isometric holds10 × 5 s/side
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-JAWTMJ-C