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

Four in.
Measure the opening.
Watch it track.

Phase 1 check-in: the three numbers worth tracking — how far it opens, whether it opens straight, and how the week went.

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

Range you actually need

Most people can fit two or three fingers between the front teeth when opening. Less than two makes eating difficult and is worth treating.

Track three numbers

Comfortable opening in finger-widths, whether the opening is straight, and headache days per week. Three numbers, weekly.

Watch the tracking

The jaw should open and close in a straight line. A swing to one side during opening is the thing to correct, not the noise.

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

A

Measure

Finger-width opening test + tracking check
A1

Finger-width opening test

60 s · slow reps

Open comfortably and see how many fingers fit between the front teeth — two or three is typical.

Easier open less far  ·  Harder open further

R1R2—
A2

Opening tracking check

10 reps · ×2

Open and close in front of a mirror; note whether the jaw travels in a straight line.

Easier smaller opening  ·  Harder slower

R1R2
B

Release

Suboccipital release + jaw relaxation hold
B1

Suboccipital release

60 s · slow reps

Fingertips at the base of the skull; press gently and nod the chin a few millimetres.

Easier less pressure  ·  Harder hold longer

R1R2—
B2

Jaw relaxation hold

10 × 10 s · ×2

Let the jaw hang completely loose with the lips closed; feel the weight of it and do nothing.

Easier shorter holds  ·  Harder longer holds

R1R2
C

Reset

Chin nods + shoulder blade setting
C1

Chin nods

60 s · slow reps

Nod the chin gently toward the throat as if saying yes, then release — small and slow.

Easier smaller nod  ·  Harder hold two seconds

R1R2—
C2

Scapular setting

12 × 5 s · ×2

Draw both shoulder blades gently down and back and hold five seconds.

Easier smaller squeeze  ·  Harder 10-s 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
A1Finger-width opening testslow reps in 60 s —
A2Opening tracking check10 reps
B1Suboccipital releaseslow reps in 60 s —
B2Jaw relaxation hold10 × 10 s
C1Chin nodsslow reps in 60 s —
C2Scapular setting12 × 5 s
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-JAWTMJ-D