Relaxed mouth opening
Sit tall. Place your tongue on the roof of your mouth, just behind your front teeth. Slowly open and close your mouth, keeping the tongue glued to the roof the whole time. 10 reps, 3 times a day. Trains controlled jaw opening — the foundation move for TMJ dysfunction with clicking or limited opening.
Huvudmuskel: neckmobilitySvårighet: 1/5
Teknikledtrådar
- ✓Tongue STAYS on the roof of the mouth — that's the gate
- ✓Open ONLY as far as the jaw moves smoothly — no clicking, no deviation to one side
- ✓Slow — 3 sec open, 3 sec close
Vanliga misstag
- ×Forcing the mouth wider when you feel resistance (worsens disc displacement)
- ×Tongue drops off the roof — turns it into uncontrolled opening with no carryover
Lokaliserad översättning pågår — engelsk fallback visas.