MoPro
TrainersEye · Jaw, TMJ & Headache
Jaw & TMJ I
Trainer's Eye
Phase 3 · Neck and posture · Session I

The neck
and the jaw
are one system.

Phase 3 opens at the neck — it shares nerve supply with the jaw, and treating one without the other is half a job.

  • Isession
  • P3Neck
  • 12:00on the clock
  • — donecompleted

Jaw and neck are connected

The upper neck and the jaw share nerve pathways in the brainstem, which is why neck treatment helps jaw pain and jaw problems cause headaches.

Deep neck flexors

The small muscles at the front of the neck go quiet after neck and jaw pain. Retraining them is part of this programme for a reason.

Posture and the jaw

A head carried well forward changes the resting length of the jaw muscles. Correcting it changes how the jaw feels at rest.

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

A

Deep neck

Chin nods supine + deep flexor holds
A1

Supine chin nods

60 s · slow reps

Lying down; nod the chin gently toward the throat and release — the jaw stays completely loose.

Easier smaller nod  ·  Harder hold three seconds

R1R2—
A2

Deep neck flexor holds

10 × 8 s · ×2

Nod, lift the head a centimetre, hold — stop the moment the chin starts to poke forward.

Easier nod without lifting  ·  Harder longer holds

R1R2
B

Release the top

Upper trapezius reaches + levator reaches
B1

Upper trapezius reaches

60 s · slow reps

Hand under the seat on one side; tip the head gently away — a reach, not a pull.

Easier smaller range  ·  Harder hold three seconds

R1R2—
B2

Levator scapulae reaches

10 × 8 s · ×2

Turn the head 45° away and look down into the armpit; reach, hold, release.

Easier smaller range  ·  Harder hold longer

R1R2
C

Set the blade

Scapular squeezes + wall angels
C1

Scapular squeezes

60 s · slow reps

Squeeze the shoulder blades together for two seconds and release fully — count clean reps.

Easier smaller range  ·  Harder 3-s holds

R1R2—
C2

Wall angels

12 reps · ×2

Back and arms on the wall; slide the arms up only as far as contact is kept.

Easier arms lower  ·  Harder slide higher

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. The jaw and the upper neck share nerve supply. Treating one without the other is half a job.
  2. A head that lives forward changes the resting load on the jaw. That is why the neck is in here.
  3. Gentle nods, never forced. Nothing goes to a hard end range.
  4. Every desk hour deserves a reset: teeth apart, shoulders down, head back over the shoulders.

Tick it off

MovementRound 1Round 2Best
A1Supine chin nodsslow reps in 60 s —
A2Deep neck flexor holds10 × 8 s
B1Upper trapezius reachesslow reps in 60 s —
B2Levator scapulae reaches10 × 8 s
C1Scapular squeezesslow reps in 60 s —
C2Wall angels12 reps
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-JAWTMJ-I