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TrainersEye · Jaw, TMJ & Headache
Jaw & TMJ M
Trainer's Eye
Phase 4 · Strength and endurance · Session M

Strong enough
for a meal.
And a bad day.

Phase 4 opens on jaw strength and endurance — the qualities that decide whether a conversation or a dinner leaves it aching.

  • Msession
  • P4Strength
  • 12:00on the clock
  • — donecompleted

Masseter is powerful

The jaw closers are among the strongest muscles in the body for their size. A small amount of constant activity adds up quickly.

The temples tell you

Aching at the temples after a meal or on waking points to the jaw closers working overtime.

Gentle is the dose

Jaw resistance work uses about two fingers of pressure. More is not better and usually flares it.

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

A

Open strong

Progressive resisted opening + long opening holds
A1

Progressive resisted opening

60 s · slow reps

Firmer pressure than phase 1 — still gentle; open against it and control the return.

Easier less pressure  ·  Harder slightly more

R1R2—
A2

Long opening holds

10 × 10 s · ×2

Resisted opening held for ten seconds; the jaw should not shake or ache afterwards.

Easier shorter holds  ·  Harder longer holds

R1R2
B

Close strong

Progressive resisted closing + long closing holds
B1

Progressive resisted closing

60 s · slow reps

Two fingers under the chin; close against the resistance slowly and release under control.

Easier less pressure  ·  Harder slightly more

R1R2—
B2

Long closing holds

10 × 10 s · ×2

Resisted closing held for ten seconds, then a full release to rest position.

Easier shorter holds  ·  Harder longer holds

R1R2
C

Sideways strong

Resisted lateral reps + lateral endurance
C1

Resisted lateral reps

60 s · slow reps

Hand on the side of the jaw; glide against light resistance and return, alternating sides.

Easier less pressure  ·  Harder slightly more

R1R2—
C2

Lateral endurance holds

10 × 8 s/side · ×2

Eight-second holds against the hand on each side, jaw relaxed between.

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. A jaw that is strong and enduring tolerates a meal, a conversation and a stressful day.
  2. Resisted jaw work is gentle — two fingers of pressure, never a fight.
  3. Two clean sessions at a level earn the next. Add seconds before you add pressure.
  4. If a session leaves the jaw aching the next morning, drop a level and repeat it.

Tick it off

MovementRound 1Round 2Best
A1Progressive resisted openingslow reps in 60 s —
A2Long opening holds10 × 10 s
B1Progressive resisted closingslow reps in 60 s —
B2Long closing holds10 × 10 s
C1Resisted lateral repsslow reps in 60 s —
C2Lateral endurance holds10 × 8 s/side
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-JAWTMJ-M