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

Rotate.
Release.
Both directions.

Neck rotation, side flexion and the releases that reduce the background tension the jaw sits in.

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

Cervicogenic headache

Headache that starts at the back of the skull and comes with neck stiffness often responds to neck treatment. Jaw-driven headache sits at the temples.

Stress goes into the jaw

Muscle activity in the jaw rises with psychological load. Breathing and relaxation work are part of the treatment, not a soft extra.

Shoulder blades matter

Several neck muscles attach to the shoulder blade. A blade that will not hold position leaves the neck — and the jaw — working harder.

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

A

Turn

Neck rotation + rotation holds
A1

Active neck rotation

60 s · slow reps

Sitting tall; turn the head slowly toward each shoulder, stopping short of any pull.

Easier smaller range  ·  Harder pause one second each side

R1R2—
A2

Rotation holds

10 × 5 s/side · ×2

Turn to a comfortable end point and hold five seconds with the jaw relaxed.

Easier smaller range  ·  Harder longer holds

R1R2
B

Bend

Side flexion + side flexion holds
B1

Active side flexion

60 s · slow reps

Tip one ear toward the shoulder, stopping short of any pull, and return — alternate.

Easier smaller range  ·  Harder pause one second

R1R2—
B2

Side flexion holds

10 × 5 s/side · ×2

Hold at the comfortable end of the tilt, shoulders down, breathing normally.

Easier smaller range  ·  Harder longer holds

R1R2
C

Release

Neck isometrics + shoulder rolls
C1

Neck isometrics

60 s · slow reps

Palm on the forehead, then each side, then behind; press gently into each and hold.

Easier gentler press  ·  Harder longer holds

R1R2—
C2

Shoulder rolls

15 reps · ×2

Roll the shoulders back in the biggest slow circle that stays comfortable.

Easier smaller circle  ·  Harder one side at a time

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
A1Active neck rotationslow reps in 60 s —
A2Rotation holds10 × 5 s/side
B1Active side flexionslow reps in 60 s —
B2Side flexion holds10 × 5 s/side
C1Neck isometricsslow reps in 60 s —
C2Shoulder rolls15 reps
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-JAWTMJ-K