Relaxed Jaw Position
Place the tongue lightly on the top of your mouth behind your upper front teeth, allowing the teeth to come apart and relaxing the jaw muscles.
‘Goldfish’ Exercise 1 (partial opening)
1. Keep your tongue on the roof of your mouth.
2. Place one index finger on the TMJ.
3. Place your other index finger on your chin.
4. Allow the lower jaw to partially drop down and back with help from the index finger.
5. Monitor this partial jaw opening in a mirror to make sure the opening is straight (tongue stays up). Repeat 6 times, 6 times a day 5
‘Goldfish’ Exercise 2 (partial opening)
1. Keep your tongue on the roof of your mouth.
2. Place one finger on each TMJ.
3. Allow the lower jaw to partially drop down and back to bring the chin to the throat.
4. Monitor this partial jaw opening in a mirror to make sure the opening is straight. Repeat 6 times, 6 times a day
‘Goldfish’ Exercise 3 (full opening)
1. Keep your tongue on the roof of your mouth.
2. Place one index finger on the TMJ.
3. Place your other index finger on your chin.
4. Allow the lower jaw to fully drop down and back with help from the index finger.
5. Monitor this full jaw opening in a mirror to make sure the opening is straight (tongue stays up). (Progression: perform with tongue dropped off the roof of the mouth) 6
‘Goldfish’ Exercise 4 (full opening)
1. Keep your tongue on the roof of your mouth.
2. Place one finger on each TMJ.
3. Allow the lower jaw to fully drop down and back to bring the chin to the throat.
4. Monitor this full jaw opening in a mirror to make sure the opening is straight. Repeat 6 times, 6 times a day (Progression: perform with tongue dropped off the roof of the mouth)
Mandibular Stabilisation Exercises
Maintaining the jaw in a neutral position, apply gentle pressure to the jaw using your index finger/thumb on: Opening: To the left: To the right: Hold for 2 seconds, repeat 5 times, 5 times a day