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

Twelve in.
Fewer headaches.
Check the numbers.

Phase 3 check-in: neck range, deep flexor endurance and the headache count for the week.

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

Track three numbers

Comfortable opening in finger-widths, whether the opening is straight, and headache days per week. Three numbers, weekly.

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.

Imaging rarely changes the plan

Scans of painful jaws often look the same as scans of pain-free ones. Findings are not diagnoses.

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

A

Neck range

Rotation test + retraction test
A1

Neck rotation test

60 s · slow reps

Turn fully each way and note how far past the shoulder the chin reaches, both sides.

Easier smaller range  ·  Harder slower and further

R1R2—
A2

Retraction range test

12 reps · ×2

How far back can the head glide over the shoulders? Count clean full glides.

Easier smaller glide  ·  Harder slower

R1R2
B

Neck strength

Deep flexor test + isometric test
B1

Deep neck flexor test

60 s · seconds held

Nod, lift the head a centimetre and hold to the first chin poke — time it.

Easier nod without lifting  ·  Harder aim longer

R1R2—
B2

Neck isometric test

10 × 10 s · ×2

Press into the hand front, back and each side for ten seconds; note any weak direction.

Easier gentler press  ·  Harder firmer press

R1R2
C

Jaw

Opening test + rest position endurance
C1

Jaw opening test

60 s · slow reps

Finger-widths at a comfortable opening; compare with sessions 4 and 8.

Easier open less far  ·  Harder open further

R1R2—
C2

Rest position endurance

10 × 15 s · ×2

Lips together, teeth apart, tongue up — fifteen seconds at a time without losing it.

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
A1Neck rotation testslow reps in 60 s —
A2Retraction range test12 reps
B1Deep neck flexor testseconds held —
B2Neck isometric test10 × 10 s
C1Jaw opening testslow reps in 60 s —
C2Rest position endurance10 × 15 s
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-JAWTMJ-L