Chin tuck → jaw stretch combo
Sit tall. First do a chin tuck (pull the chin straight back, making a double-chin). Hold 5 sec, release. Then open your mouth as wide as comfort allows while keeping the chin tucked. Hold 5 sec. 10 combinations, 2× a day. Decouples the deep neck flexors from the jaw — a common driver of TMJ pain.
Hlavní sval: neckmobilityObtížnost: 1/5
Vedlejší svaly
- upper back
Pokyny k technice
- ✓Chin tuck moves the head BACK in space, not down — like pulling away from a phone screen
- ✓Open jaw ONLY while chin stays tucked; if chin pokes forward, restart
- ✓Should feel back of neck stretching AND a release at the angle of the jaw
Časté chyby
- ×Tilting head down (that's a chin-down, not a chin-tuck — wrong muscle pattern)
- ×Allowing chin to jut forward during the jaw open — re-trains the dysfunctional pattern you're fixing
Lokalizovaný překlad se připravuje — zobrazena anglická záloha.