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

Head back.
Over the shoulders.
Where it belongs.

Correcting where the head lives changes the resting load on the jaw — and it is trained here as a habit, not a lecture.

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

Screens set the head

Screen height determines where the head sits for hours. Raising it changes exposure without any effort.

Phone cradling

Holding a phone between shoulder and ear loads the neck and jaw on one side. A headset costs less than treatment.

Jaw disorders are common

Temporomandibular disorders affect a large share of adults at some point, most often between twenty and forty, and most settle with conservative care.

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

A

Glide back

Cervical retraction + wall chin tuck
A1

Cervical retraction glides

60 s · slow reps

Slide the head straight back over the shoulders as if making a double chin, then release.

Easier smaller glide  ·  Harder hold three seconds

R1R2—
A2

Wall chin tuck

12 × 5 s · ×2

Back of the head against the wall; press gently back with the chin level and hold.

Easier gentler press  ·  Harder longer holds

R1R2
B

Mid-back

Thoracic extension + open book
B1

Seated thoracic extension

60 s · slow reps

Hands behind the head; arch the mid-back over the chair back and return, ribs down.

Easier smaller range  ·  Harder hold two seconds

R1R2—
B2

Open-book rotation

12/side · ×2

Side-lying, knees stacked; open the top arm and follow it with the eyes.

Easier smaller range  ·  Harder pause at the end

R1R2
C

Reset

Desk reset drill + seated posture hold
C1

Desk reset drill

60 s · slow reps

Sit as you do at work; every ten seconds glide the head back, set the blades, part the teeth.

Easier every twenty seconds  ·  Harder hold the reset five seconds

R1R2—
C2

Seated posture hold

10 × 10 s · ×2

Tall through the crown, blades set, teeth apart, breathing through the nose. Hold.

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. 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
A1Cervical retraction glidesslow reps in 60 s —
A2Wall chin tuck12 × 5 s
B1Seated thoracic extensionslow reps in 60 s —
B2Open-book rotation12/side
C1Desk reset drillslow reps in 60 s —
C2Seated posture hold10 × 10 s
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-JAWTMJ-J