MoPro
TrainersEye · Jaw, TMJ & Headache
Jaw & TMJ R
Trainer's Eye
Phase 5 · Habits and return · Session R

Stress goes
into the jaw.
Give it somewhere else.

Breathing and relaxation, because jaw muscle activity rises with psychological load and that is a treatable route.

  • Rsession
  • P5Habits
  • 12:00on the clock
  • — donecompleted

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.

Sleep and pain

Poor sleep raises next-day pain sensitivity and increases night-time muscle activity. Sleep is part of the plan.

Warmth before, cold after

Warmth before exercise helps a stiff jaw move; cold afterwards helps a jaw that aches. Neither replaces the exercises.

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

A

Breathe long

Extended exhale + box breathing
A1

Extended exhale breathing

60 s · slow reps

Breathe in for four, out for eight — the long exhale is what settles the system.

Easier shorter exhale  ·  Harder longer exhale

R1R2—
A2

Box breathing

10 rounds · ×2

In for four, hold four, out for four, hold four — jaw loose the whole way.

Easier shorter counts  ·  Harder longer counts

R1R2
B

Relax down

Body scan release + shoulder release
B1

Body scan release

60 s · slow reps

Move attention from forehead to jaw to shoulders to hands, softening each as you pass.

Easier fewer areas  ·  Harder slower

R1R2—
B2

Shoulder release

12 reps · ×2

Lift the shoulders to the ears, hold two seconds, then drop them completely.

Easier smaller lift  ·  Harder longer hold

R1R2
C

Settle

Warmth routine + evening rest position
C1

Warmth routine

60 s · slow reps

Warm cloth on the jaw muscles while doing slow openings — warmth before movement.

Easier shorter  ·  Harder longer

R1R2—
C2

Evening rest position

10 × 15 s · ×2

The last thing before bed: lips together, teeth apart, tongue up, long exhale.

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. Clenching is a habit, and habits are broken by noticing them. Check your teeth are apart every time you look at a screen.
  2. Stress goes into the jaw. Breathing is not an optional extra in this programme.
  3. Chew on both sides. One-sided chewing is one of the easiest habits to fix and one of the most useful.
  4. Keep two sessions a week for life — and keep the rest position all day.

Tick it off

MovementRound 1Round 2Best
A1Extended exhale breathingslow reps in 60 s —
A2Box breathing10 rounds
B1Body scan releaseslow reps in 60 s —
B2Shoulder release12 reps
C1Warmth routineslow reps in 60 s —
C2Evening rest position10 × 15 s
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-JAWTMJ-R