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Guided Controlled Jaw Opening

BeginnerMobilityTier T1

Sit tall with one finger on your jaw joint and one on your chin. Slowly open your mouth in a straight, smooth line and close it again.

Targets: Neck (Cervical Spine)

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

none

Home Options

  • bodyweight

Dosage

2

Sets

10

Reps / Time

30 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • For some people, placing the tongue on the roof of the mouth can help improve control during this exercise.
  • To progress, remove the finger from the chin and progress from a partial opening to a full opening without it.
  1. A woman sitting tall on a plain chair with her mouth gently closed, her right index finger resting on her right jaw joint near her ear and her left index finger resting on her chin.

    Step 1 of 3

    Sit tall. Place one finger on your jaw joint to feel for clicking, and place a finger from your other hand on your chin, adding gentle pressure toward your chin.

  2. The same woman sitting tall, her mouth now open in a straight vertical line, her right index finger still on her right jaw joint and her left index finger still on her chin.

    Step 2 of 3

    Slowly open your mouth in a straight, smooth line. Keep one finger on your jaw joint to check for clicking and the other lightly on your chin to stop your jaw pushing forward.

  3. A woman sitting tall on a plain chair with her mouth gently closed, her right index finger resting on her right jaw joint near her ear and her left index finger resting on her chin.

    Step 3 of 3

    Sit tall. Place one finger on your jaw joint to feel for clicking, and place a finger from your other hand on your chin, adding gentle pressure toward your chin.

Breathing

  • Breathe normally.

Safety Information

The two fingers are a form of active self-monitoring, not a guarantee of a symptom-free result. One finger is to check the jaw joint for clicking and the other to limit how far the lower jaw is allowed to travel forward. Repeat approximately ten times. Try less or more depending upon your symptom response. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.