Head, Neck & Face
10 ExercisesTargets cervical alignment, suboccipital tension release, TMJ relief, and neck posture.
Chin Tuck
This exercise can be performed sitting or lying on your back. Start in a head forward position. The chin is then tucked, and the head pulled back while the chin stays at the same level. Head should not tilt up or down during this activity, keep your eyes at horizon level. Chin must remain parallel to the floor.
Stretch for lateral neck muscles (Scalenes)
These stretches are best performed seated. The arm on the side being stretched is anchored under the hip. And the opposite hand is placed over the top of the head and above the ear on the stretch side. Slowly bring your ear toward your shoulder. Be sure to keep shoulders fixed, and do not lean your body to the side. This stretch is done with 3 head positions to isolate the anterior, middle, and posterior scalene muscles. Repeat 3 times in each position. Once finished on one side of the neck repeat the entire procedure to opposite side.
Jaw Stretches
"Relieves jaw stiffness and pain, releases tight muscles in temporomandibular joint"
Jaw Lateral Stretches
"Releases tight muscles in the joint and helps train the jaw back into its natural position"
Jaw Protraction and Retraction
"Releases tight jaw muscles and helps train the jaw back into its natural position"
Neck Stretches (TMJ)
"Relieves stiffness and tightness in the jaw and neck caused by TMJ disorder. Lateral and anterior neck stretches can relieve stiffness in the jaw and neck"