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

Are you suffering from NECK or JAW pain? There are many causes of neck and jaw pain depending on exactly what’s going on in your body. One thing that I’ve learned overtime is that if traditional treatments are not working where you’re targeting the actual jaw or neck, sometimes it comes from areas of the body lower down that produce compensations or pain referrals due to connections that sometimes we don’t fully understand.. When there are problems with the brachial plexus, which is the nerves that control the shoulder and arm, if you read an anatomy book, it shows that it only affect that area… but we also know that there is something called co-activation where the nerves and the brachial plexus can actually activate the nerves from the cervical plexus which controls the neck and face. Got all that? Lol I know it can sound complicated. In this video I show three strategies to relieve that brachial plexus, and by reducing compression on those nerves we can reduce that co-activation which produces neck and jaw pain. Give it a try and see if it’s for you! #neckpain #neckpainrelief #neck #jawpain #tmjdisorder #jawpainrelief

Jaw stiffness? Try this contract-relax technique! 💡 What’s happening? Difficulty opening usually means the muscles that close your mouth are too tight. If we fatigue those muscles, they stop fighting you—making it easier to open. When you work from under the chin, you use reciprocal inhibition: activating the opening muscles helps the closing muscles relax. 🔥 Why this matters If these muscles don’t shut off properly, your jaw stays stiff and restricted. This technique helps reduce that tension and restore smoother movement. 🛠️ Exercises to improve jaw mobility 1️⃣ Resist opening (fingers on chin) Pull down on your chin with your fingers while your jaw resists and stays still. 2️⃣ Resist closing (fingers under chin) Push up under your chin while opening your mouth against resistance. 3️⃣ Resisted closing (fingers on chin) Pull down with your fingers as you try to close your mouth. 4️⃣ Resisted opening (fingers under chin) Push up under your chin while resisting as you open. This helps reduce stiffness and makes opening your jaw feel smoother and easier. #jawpain #tmj #jawexercises #mobility #physicaltherapy #posture #injuryprevention

Jaw clicking or stiffness when you open? If your jaw feels stiff, clicks, or shifts when you open, the problem might not just be tightness—it could be limited side-to-side movement. 💡 What’s happening? Your jaw should be able to move side to side about 25% of how wide you can open. When you open your mouth, the joint first rotates, then translates (slides forward). Many people with pain or stiffness struggle with that forward movement. 🔥 Why this matters If your jaw can’t translate properly, opening becomes restricted or uneven. Instead of moving smoothly, the joint compensates. This leads to clicking, shifting, or discomfort. So let's work on side-to-side motion to help restore the missing translation. 🛠️ Exercises to improve jaw mobility 1️⃣ Lateral shifts (range of motion) Place a pen or pencil between your teeth and shift your jaw fully side to side. Focus on smooth, controlled movement to restore full range. 2️⃣ Resisted open + shift Add light resistance with your fingers as you shift side to side while opening your mouth. Then resist as you close. This builds control through the full motion. 3️⃣ Diagonal resisted movement Shift your jaw to one side while opening against resistance. This combines side-to-side and opening movement to fully train the joint. Repeat on both sides. Restoring this movement helps your jaw open more smoothly, reduces compensation, and can decrease clicking and discomfort. #jawpain #tmj #jawexercises #mobility #physicaltherapy