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Forward Jaw Glide With a Sanitised Pen Between the Teeth

BeginnerMobilityTier T0

You sit with a clean pen lying level between your upper and lower front teeth, held by a light jaw clench. You slide your lower jaw forward and back, keeping the pen level.

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

Home Options

  • small household item

Dosage

2

Sets

10

Reps / Time

30 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Use a sanitised pen as a level marker between your teeth, not as resistance.
  1. A woman sitting upright in profile with a plain pen held level between her lightly closed teeth, her jaw at rest.

    Step 1 of 4

    Sit upright. Place a sanitised pen horizontally between your teeth and hold it with a light clench, jaw relaxed at rest, keeping the pen level.

  2. The same woman with her lower jaw visibly glided forward, the pen carried ahead on her lower teeth and still level.

    Step 2 of 4

    Slowly glide your jaw forward, carrying the pen forward on the lower teeth while keeping it level.

  3. The same woman with her lower jaw drawn gently back behind the rest line, the pen carried back on her lower teeth and still level.

    Step 3 of 4

    Glide your jaw gently backward, drawing your chin back while keeping the pen level.

  4. A woman sitting upright in profile with a plain pen held level between her lightly closed teeth, her jaw at rest.

    Step 4 of 4

    Sit upright. Place a sanitised pen horizontally between your teeth and hold it with a light clench, jaw relaxed at rest, keeping the pen level.

Safety Information

Glide the jaw only within a comfortable range and within tolerable limits: keep a small gentle travel in each direction, not an end-range push. Use a clean, sanitised pen and hold it with a light clench only, lightly between the teeth; do not bite down hard on it. Stop if the glide causes jaw pain, joint clicking or locking, and ask a dentist or physical therapist before doing this if you have a jaw-joint problem. 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.