How to use this guide

• Do these intermittently (not all at once). Think: during email breaks, after calls, between errands.
• Movements should be pain-free. If pain increases, ease off or stop.
• Keep your shoulders relaxed and breathe slowly through your nose unless noted.
  
  
  

  Relaxation:

  1) Resting Position of the Jaw

  Why: Teaches your nervous system a calm, neutral jaw position and breaks the clench habit. How:

1. Say “N” and let your tongue tip land behind your top front teeth.
2. Lightly press your tongue to the roof of your mouth.
3. Teeth apart, lips together - soft, easy contact.
4. Throughout the day, if you catch yourself clenching or grinding, reset to this position.

   

   2) Diaphragmatic (Belly) Breathing

   Why: Down-regulates stress and decreases jaw muscle tone. How (start lying on your back, knees bent):

5. Place one hand on your chest and the other on your belly.
6. Inhale through your nose, letting the belly hand rise while the chest hand stays relatively still.
7. Slightly purse your lips (as if blowing bubbles) and exhale slowly.
8. When this feels easy, practice sitting tall. Tip: A few slow cycles whenever you feel tension creeping in does wonders.

   

   
   
   
   

   Motor Control:

   3) Controlled Mouth Opening

   Why: Re-trains a smooth, centered jaw path and reduces deviation. How (do this in front of a mirror):

9. Start in the resting position (tongue on the roof of your mouth, teeth apart, lips together).
10. Keep your tongue on the roof as you slowly open and close.
11. Watch for a straight path down and up - no side-gliding or “S-curve.”
12. Dosage: 6 repetitions, 6 times per day.

    

    
    
    
    

    Postural Re-Education:

    4) Chin Tuck

    Why: Aligns head and neck, reducing overload on jaw muscles. How (sitting tall, eyes forward):

13. Gently draw your chin back as if making a small double chin.
14. At the same time, imagine lifting the back of your head toward the ceiling.
15. Hold 6–10 seconds, then relax.
16. Dosage: 2 sets of 6-10 reps, 2×/day.

    

    5) Scapular Retraction

    Why: Opens the chest and supports a stacked, easy posture that calms jaw tension. How (sitting or standing tall):

17. Bend both elbows to 90° with elbows at your sides.
18. Gently squeeze shoulder blades together as you pull your hands apart.
19. Keep the chest open but don’t arch your low back.
20. Hold 6-10 seconds, then return.
21. Dosage: 2 sets of 6–10 reps, 2×/day.

    

Pro tips for better results

• Pair with habits: Jaw reset after every email; breathing while coffee brews; chin tucks before calls.
• Go slow: Quality beats range. If your jaw deviates, make the motion smaller and more deliberate.
• Relax your face: Unfurrow your brow, soften your eyes, let your tongue rest up.
• Check your posture: Ear over shoulder, ribs stacked over pelvis, feet grounded.

Common mistakes to avoid

• Clenching while “resting.” Teeth should be slightly apart.
• Forcing range. No pushing through pain or popping.
• Shrugging shoulders during chin tucks or retractions - keep them relaxed and down.
• Rushing. The nervous system loves slow, consistent inputs.

When to get extra help

If you notice worsening pain, frequent locking, significant deviation that doesn’t improve, or headaches that persist, it’s a good idea to work with a physical therapist who treats TMD. We can assess your jaw mechanics, neck and upper-back mobility, habits, and stress patterns - then tailor a plan to you.