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

Neck strong.
Blade set.
Jaw quiet.

Neck and shoulder strengthening, because a jaw sitting on a weak neck works harder all day.

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

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.

Jaw and neck are connected

The upper neck and the jaw share nerve pathways in the brainstem, which is why neck treatment helps jaw pain and jaw problems cause headaches.

Locking needs assessment

A jaw that locks closed and will not open, or locks open and will not close, needs a dentist or maxillofacial assessment rather than more exercise.

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

A

Neck strength

Resisted neck flexion + resisted extension
A1

Resisted neck flexion

60 s · slow reps

Palm on the forehead; press the head gently forward into it and control the release.

Easier gentler press  ·  Harder firmer press

R1R2—
A2

Resisted neck extension

12 × 6 s · ×2

Hands behind the head; press the head gently back and hold six seconds.

Easier gentler press  ·  Harder longer holds

R1R2
B

Blade

Prone Y-raise + towel row
B1

Prone Y-raise

60 s · slow reps

Face down, arms in a Y, thumbs up; lift from the mid-back with the neck long.

Easier smaller lift  ·  Harder 2-s hold

R1R2—
B2

Towel row

12 reps · ×2

Towel round a door handle; pull the elbows to the hips, blades leading, neck relaxed.

Easier less tension  ·  Harder more tension

R1R2
C

Upright

Wall slides overhead + carry
C1

Wall slides — overhead

60 s · slow reps

Back on the wall; slide the arms fully overhead keeping the wrists in contact.

Easier arms lower  ·  Harder hold at the top

R1R2—
C2

Farmer's carry

3 × 25 s · ×2

A bag in each hand; walk tall with the shoulders down and the teeth apart.

Easier lighter  ·  Harder heavier

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
A1Resisted neck flexionslow reps in 60 s —
A2Resisted neck extension12 × 6 s
B1Prone Y-raiseslow reps in 60 s —
B2Towel row12 reps
C1Wall slides — overheadslow reps in 60 s —
C2Farmer's carry3 × 25 s
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-JAWTMJ-O