Jaw pain or that lump in your throat? Strengthen this muscle! If you saw yesterday’s video, you know your hyoid bone position can drive jaw tension and swallowing issues—this builds on that by strengthening the muscles that lift it. 💡 What’s happening? When the suprahyoid muscles are weak, the hyoid bone sits lower, increasing tension in the jaw and throat. 🔥 Why this matters You need to strengthen these muscles to pull the hyoid back into position and reduce that tight, stuck feeling. 🛠️ Exercise to fix it 1.) Band chin tuck Place a band under your chin and hold the ends overhead. Tuck your chin and look down against the resistance, then return. 2.) Controlled reps Start with 5 reps for 3 sets per day, focusing on smooth, controlled movement. 3.) Progress gradually Build up to 10 reps for 3 sets as strength improves. Strengthening these muscles helps reduce jaw tension and that “lump in throat” feeling. #jawpain #tmj #neckpain #mobility #physicaltherapy #posture

Jaw pain, throat tension, or trouble swallowing? It might be your hyoid! If you feel jaw tightness plus a lump in your throat or difficulty swallowing, the issue might not just be your jaw—it could be this small floating bone. 💡 What’s happening? Your hyoid bone sits between your jaw and neck, held by muscles above (suprahyoids) and below (infrahyoids). Poor posture pulls it down and back, compressing the jaw, tongue, and airway. 🔥 Why this matters When the lower muscles get tight and the upper ones get weak, the hyoid stays out of position. That can lead to jaw pain, throat tension, and swallowing issues. 🛠️ Exercises to restore position 1.) Jaw opening exercise (JOE) Place your thumbs under your chin and push up while resisting. This strengthens the muscles that lift the hyoid. 2.) Rapid jaw opening Perform ~20 quick openings to train fast-twitch control for swallowing. 3.) Head lifts Lie on your back, lift your head, and look at your toes. Hold up to a minute to build strength. Strengthening these muscles helps bring the hyoid back up, reducing tension and improving function. Try it out! #jawpain #tmj #neckpain #mobility #physicaltherapy #posture

Clenching your JAW can actually strengthen your CORE! If your core exercises feel like they’re plateauing, this simple addition can help you get more out of them. 💡 What’s happening? Clenching your jaw can increase core activation through something called cortical overflow — where the brain activates nearby muscle groups together. It also triggers a reflex (H-reflex) that helps your core contract more strongly. 🔥 Why this matters This isn’t about clenching the whole time — it’s about using it strategically. When an exercise gets tough, this can help you push through and get a stronger contraction. 🛠️ How to use it 1.) Light bite (setup) Gently bite on a rolled towel or tongue depressor — don’t overdo it. 2.) Use during effort phase During planks, dead bugs, or quadruped work, clench only when the exercise gets challenging. Using this at the right time can help you get deeper core activation and better results from your workouts. #core #abs #strength #mobility #physicaltherapy #posture

Jaw tension that won’t go away? It might not be your jaw! If you’ve been doing TMJ exercises or using a night guard without relief, the problem could actually be coming from your neck. 💡 What’s happening? 1.) Tight knots in the upper trapezius reduce blood flow → build up metabolites → create soreness and pain signals. Those signals go to the brain and through a relay center which causes tension to come out the other side causing tension in the jaw muscles (masseter & temporalis), causing them to tighten (for not good reason!) 2.) It gets more connected: the SCM and upper trap share the spinal accessory nerve (CN XI). So dysfunction in the SCM changes signaling which makes the upper trapezius tighten up, kind of like conjoined twins... and as discussed in point #1, when the upper trapezius tightens up it causes jaw tension! SCM → Trap → Jaw tension 🔥 Why this matters If you only treat the jaw, the source remains. You need to address the neck muscles driving the tension through these neural connections. 🛠️ Exercises to reduce tension 1.) Trap trigger point release Find a tender spot in the upper trap, apply pressure, and raise/lower your arm to release it. 2.) Band pull + shrug Pull a band to your chest, shrug up/down, then return. Repeat with your head tilted to target the SCM and trap. 3.) Add rotation Perform the same movement with your head rotated both directions to train these muscles in different positions. Releasing and retraining these muscles helps reduce the signals driving jaw tension at the source. #jawpain #tmj #neckpain #mobility #physicaltherapy #posture #painrelief

If your jaw clicks or pops when you open and close, that usually means the joint (TMJ) isn’t gliding smoothly on its disc. Instead, the jaw bone slips in and out of position, causing that little “pop.” These 3 steps help stretch, mobilize, and retrain the joint for smoother, pain-free movement! Step 1: Stretch the joint Start with your mouth open. Apply gentle upward pressure to your jaw without letting it close. This creates a sustained stretch in the joint capsule, helping the disc and surrounding tissues loosen up. Think of it as giving the joint more “space” to move. Step 2: Improve mobility Now, slowly shift your jaw forward and back. This glide motion encourages the jaw bone to move more evenly on the disc. Over time, this can help reposition the jaw so it rests in a better spot and doesn’t “jump” during opening. Step 3: Retrain smooth movement Place your tongue on the roof of your mouth. From there, open and close while keeping your tongue gently pressed up. This activates stabilizing muscles and guides the jaw to move directly on the disc. By practicing this, you’re retraining the TMJ to open and close without painful clicks. Combine these three steps daily to reduce tension, restore mobility, and re-teach your jaw how to move on the disc! #tmj #jawpain #jawclick #tmjexercises #jawpopping #physicaltherapy

Does your jaw click or pop every time you open your mouth? Often, this signifies a change in the way your jaw (temporomandibular joint, or TMJ) is moving. One of the most common contributors is forward head posture. When your head drifts forward, the muscles under your jaw (like the infrahyoid and suprahyoid groups) and the deep neck flexors tighten. This tension literally pulls the mandible (lower jaw) backward. As a result, your jaw bone ends up sitting too far back on the small cushioning disc inside the joint. Normally, when you open your mouth, your jaw joint rotates and then slides forward smoothly on the disc. But, if the jaw is sitting too far back, it starts on the edge of the disc and when you open, the jaw bone suddenly slips forward onto it. That slip is what causes the click you hear and feel. In this video, I’ll walk you through a 3-part routine to reduce that clicking: 1️⃣ Release the tight muscles under the jaw and along the mandible using self-massage techniques. 2️⃣ Stretch the front of the neck while anchoring the collarbones to lengthen shortened tissues and restore proper head alignment. 3️⃣ Strengthen the deep neck flexors and postural muscles with resistance-based exercises to bring the head and jaw back into neutral. Finally, I’ll show you how to retrain your bite by moving into an edge-to-edge position and practicing opening/closing in alignment—helping the jaw sit properly on the disc again. This approach addresses both the cause (posture and muscle imbalance) and the symptom (clicking/popping) so you can move toward long-term relief rather than just chasing temporary fixes. Try the routine daily, and see how your jaw feels over the next few weeks! #tmj #tmjdisorder #jawpain #jawclick #physicaltherapy

Jaw pain? Strengthen your core! Your core plays a huge role in neck and jaw tension—this builds on that by strengthening it directly. 💡 What’s happening? When your core is weak, your body compensates up the chain — overworking the neck and pulling on the jaw. So, a stronger core means less tension where you feel pain. 🔥 Why this matters If your core can’t stabilize you, your neck and jaw have to compensate, leading to back posture and compression of the neck and jaw area. That’s what leads to tightness and recurring pain. 🛠️ Exercises to build core control 1.) Reverse crunch With legs on a yoga ball, bring your knees to your chest. Keep your core tight and don’t arch your back. 2.) Bicycles Alternate legs through full range, bringing knees in. Stay controlled and keep your core engaged. 3.) Pikes Keep your legs straight and roll the ball toward your hands, lifting your hips up into a pike. Control the movement and keep your core tight. Core strength is directly tied to reducing jaw tension and improving how everything above it functions. #jawpain #neckpain #core #mobility #physicaltherapy #posture

Jaw pain? Your weak CORE might be the problem! If you’ve been focusing only on your jaw or neck, you might be missing the real driver—a weak core. 💡 What’s happening? Your core controls your spine and posture. When it’s weak, your body compensates upward — creating tension in the neck and pulling on the jaw. It’s also connected neurologically and through fascia, meaning poor core control can directly increase neck and jaw tension. 🔥 Why this matters A weak core = poor force transfer and more compensation. That overloads the neck muscles, leading to tightness, dysfunction, and jaw pain. 🛠️ Exercise progression to strengthen your core: 1.) From Elbows 1️⃣ Plank 2️⃣ Side Plank 3️⃣ Extensions 2.) From Hands 1️⃣ Plank 2️⃣ Side Plank 3️⃣ Extensions 👉 Hold these planks for a minimum of 10 seconds, or as long as you can up to a minute with control. Make sure you are keeping your abdominals tight so that the spine doesn't bend. Building core strength helps reduce compensation, improve posture, and take pressure off your neck and jaw. Give it a try! #jawpain #neckpain #headache #core #mobility