MoPro
TrainersEye · Jaw, TMJ & Headache
Jaw & TMJ F
Trainer's Eye
Phase 2 · Control the opening · Session F

Tongue up.
Jaw loose.
Two things at once.

Tongue control and jaw control trained together — the tongue is the steering wheel for the jaw.

  • Fsession
  • P2Control
  • 12:00on the clock
  • — donecompleted

Breathing through the nose

Mouth breathing changes tongue and jaw resting position. Nasal breathing supports the rest position.

The rest position

Lips together, teeth apart, tongue on the roof of the mouth. Your teeth should be in contact only while eating — a few minutes a day, not hours.

Masseter is powerful

The jaw closers are among the strongest muscles in the body for their size. A small amount of constant activity adds up quickly.

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

A

Tongue

Tongue clicks + tongue sweeps
A1

Tongue clicks

60 s · slow reps

Suction the tongue to the palate and release with a click — the tongue's own strength work.

Easier quieter clicks  ·  Harder faster

R1R2—
A2

Tongue sweeps

12 reps · ×2

Sweep the tongue tip slowly backward along the roof of the mouth and forward again.

Easier shorter sweep  ·  Harder slower

R1R2
B

Together

Tongue-up opening reps + tongue-hold opening
B1

Tongue-up opening reps

60 s · slow reps

Tongue held on the palate throughout; open and close within that limit, counting clean reps.

Easier smaller opening  ·  Harder slower

R1R2—
B2

Tongue-hold opening

10 × 5 s · ×2

Open to the tongue's limit and hold there, breathing through the nose.

Easier shorter holds  ·  Harder longer holds

R1R2
C

Release

Pterygoid release + jaw hang
C1

Pterygoid release

60 s · slow reps

Thumb inside the cheek at the back top gum line, gentle pressure — stop at the first sharp pain.

Easier outside the cheek only  ·  Harder hold longer

R1R2—
C2

Jaw hang

10 × 10 s · ×2

Lips closed, jaw completely loose and heavy; let it hang and do nothing for ten seconds.

Easier shorter holds  ·  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. Open with the tongue on the roof of the mouth. That single cue controls most of what goes wrong.
  2. Use a mirror. The jaw should open in a straight line — if it swings to one side, shorten the range.
  3. A click without pain is not an emergency. Clicking that comes with pain or locking needs a dentist.
  4. Quality over range. A small, straight, quiet opening beats a big crooked one every time.

Tick it off

MovementRound 1Round 2Best
A1Tongue clicksslow reps in 60 s —
A2Tongue sweeps12 reps
B1Tongue-up opening repsslow reps in 60 s —
B2Tongue-hold opening10 × 5 s
C1Pterygoid releaseslow reps in 60 s —
C2Jaw hang10 × 10 s
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-JAWTMJ-F