neck·mobility

Chin tuck → jaw stretch combo

Sit tall. First do a chin tuck (pull the chin straight back, making a double-chin). Hold 5 sec, release. Then open your mouth as wide as comfort allows while keeping the chin tucked. Hold 5 sec. 10 combinations, 2× a day. Decouples the deep neck flexors from the jaw — a common driver of TMJ pain.

Secondary muscles

upper back

Form cues

1Chin tuck moves the head BACK in space, not down — like pulling away from a phone screen
2Open jaw ONLY while chin stays tucked; if chin pokes forward, restart
3Should feel back of neck stretching AND a release at the angle of the jaw

Common mistakes

Tilting head down (that's a chin-down, not a chin-tuck — wrong muscle pattern)
Allowing chin to jut forward during the jaw open — re-trains the dysfunctional pattern you're fixing

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