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

Chew longer.
Talk longer.
Ache less.

Functional endurance — the jaw doing its actual jobs for longer before it complains.

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

Soft food, temporarily

Two weeks of softer food while the muscles settle is a dose change, not a permanent diet.

Chew on both sides

One-sided chewing loads one joint far more than the other. Alternating is a simple, permanent fix.

Ear symptoms are common

Ear fullness, ringing or pain with a normal ear examination is a recognised feature of jaw disorders.

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

A

Chew

Graded chewing + both-side endurance
A1

Graded chewing

60 s · slow reps

Chew something slightly firmer than last week, alternating sides, for the full minute.

Easier softer food  ·  Harder firmer food

R1R2—
A2

Both-side chewing endurance

12 × 5 s · ×2

Five seconds each side alternating, twelve times — stop if the temples ache.

Easier fewer reps  ·  Harder longer bouts

R1R2
B

Talk

Reading endurance + counting aloud
B1

Reading endurance

60 s · slow reps

Read aloud with the jaw loose and the teeth never touching — a full minute without gripping.

Easier shorter bouts  ·  Harder longer

R1R2—
B2

Counting aloud

20 counts · ×2

Count to twenty aloud, slowly, checking after each five that the teeth are apart.

Easier shorter counts  ·  Harder longer

R1R2
C

Open

Opening repetitions + sustained rest position
C1

Opening repetitions

60 s · slow reps

Comfortable straight openings repeated for the minute — count only the straight ones.

Easier smaller opening  ·  Harder further

R1R2—
C2

Sustained rest position

10 × 20 s · ×2

Twenty seconds of perfect rest position at a time — the position you want all day.

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
A1Graded chewingslow reps in 60 s —
A2Both-side chewing endurance12 × 5 s
B1Reading enduranceslow reps in 60 s —
B2Counting aloud20 counts
C1Opening repetitionsslow reps in 60 s —
C2Sustained rest position10 × 20 s
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-JAWTMJ-N