neck·mobility

Relaxed mouth opening

Sit tall. Place your tongue on the roof of your mouth, just behind your front teeth. Slowly open and close your mouth, keeping the tongue glued to the roof the whole time. 10 reps, 3 times a day. Trains controlled jaw opening — the foundation move for TMJ dysfunction with clicking or limited opening.

Form cues

1Tongue STAYS on the roof of the mouth — that's the gate
2Open ONLY as far as the jaw moves smoothly — no clicking, no deviation to one side
3Slow — 3 sec open, 3 sec close

Common mistakes

Forcing the mouth wider when you feel resistance (worsens disc displacement)
Tongue drops off the roof — turns it into uncontrolled opening with no carryover

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neck·mobility

Relaxed mouth opening

Form cues

1Tongue STAYS on the roof of the mouth — that's the gate
2Open ONLY as far as the jaw moves smoothly — no clicking, no deviation to one side
3Slow — 3 sec open, 3 sec close

Common mistakes

Forcing the mouth wider when you feel resistance (worsens disc displacement)
Tongue drops off the roof — turns it into uncontrolled opening with no carryover