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

Eat both sides.
Talk without gripping.
Notice the clench.

The habits phase begins early, because habit change does more for a jaw than any exercise.

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

Habit reversal works

Simply noticing and releasing a clench, repeatedly through the day, measurably reduces symptoms over a few weeks.

Chew on both sides

One-sided chewing loads one joint far more than the other. Alternating is a simple, permanent fix.

Clenching is a daytime habit too

Most people think of night grinding, but daytime clenching while concentrating is extremely common and far easier to change.

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

A

Notice

Clench check + release reps
A1

Clench check

60 s · slow reps

Every five seconds, notice whether your teeth are touching; if they are, release to rest position.

Easier every ten seconds  ·  Harder every three seconds

R1R2—
A2

Release reps

15 reps · ×2

Deliberately clench lightly for one second, then fully release — learn the difference.

Easier gentler clench  ·  Harder longer release

R1R2
B

Chew

Both-side chewing drill + chewing endurance
B1

Both-side chewing drill

60 s · slow reps

Chew something soft, alternating sides every five chews — count the swaps.

Easier softer food  ·  Harder longer

R1R2—
B2

Chewing endurance

12 × 5 s · ×2

Five seconds of gentle chewing, five seconds rest; stop if the temples start to ache.

Easier fewer reps  ·  Harder longer bouts

R1R2
C

Speak

Speaking drill + lip seal holds
C1

Speaking drill

60 s · slow reps

Read aloud with the jaw relaxed and the teeth never touching — notice when they do.

Easier shorter bouts  ·  Harder longer

R1R2—
C2

Lip seal holds

12 × 8 s · ×2

Lips gently together, teeth apart, breathing through the nose — the resting default, held.

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
A1Clench checkslow reps in 60 s —
A2Release reps15 reps
B1Both-side chewing drillslow reps in 60 s —
B2Chewing endurance12 × 5 s
C1Speaking drillslow reps in 60 s —
C2Lip seal holds12 × 8 s
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-JAWTMJ-G