Jaw Exercises
N-Stretch
1. Place tip of your tongue up against the roof of your mouth (in the N-position).
2. Stretch the jaw open in a straight line without dropping the tongue (about 2 inches).
3. Hold for 6 seconds.
4. Do not touch teeth when closing.
5. Repeat this exercise 6 times. This should be done 6 times per day (approximately every 2 hours. (6 seconds X 6 repetitions X 6 times per day)
The figure shows the tongue tip is kept in contact with the roof of the mouth during the stretch.
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Hinge Exercise
1. Open and close your jaw for about 6 seconds with minimum opening
(less than 15 mm).
2. Do not touch teeth when closing.
3. Repeat this exercise 6 times. This should be done 6 times per day
(approximately every 2 hours, 6 seconds X 6 repetitions X 6 times per day)
Passive Opening Stretch
For some patients it is necessary to add a small force to the lower teeth to assist them
with the N-stretch exercises.
1. Put the index finger on the lower teeth and thumb against the upper teeth
2. Pry the jaw apart slightly.
3. Hold for 6 seconds.
4. Do not touch teeth when closing.
5. Repeat this exercise 6 times. This should be done 6 times per day (approximately
every 2 hours, 6 seconds X 6 repetitions X 6 times per day)
Ice and Stretch Regimen
1. Get tongue blades or popsicle sticks.
2. Tape together a stack of sticks which will easily fit between the upper and lower front
teeth at a comfortable opening.
3. Ice the affected jaw muscles until nice and cold, even numb feeling.
4. After icing, insert stack of sticks and hold for 10 seconds. Do this 3 times, waiting 2
minutes in between each insertion.
5. Every other night, attempt to add a stick to the stack. Do this regimen for 2 weeks to
slowly stretch the power muscles and improve opening.