Exercises for Upper Neck and Jaw Pain (Part 2)

Here we will discuss some of the best exercises to improve posture and jaw tracking. These can help with both upper neck and jaw pain.

Straight arm row

1. Wrap the band around a leg of your desk and hold an end in each hand.

2. Stand up nice and tall with your feet about hip-width apart and your arms straight down by your sides.

3. Keeping your arms straight, pull back on the band. Stand up nice and tall as you pull back on the band.

4. Pinch your shoulder blades down and back as you pull back.

5. Hold for a second or two then relax your arms back forward and repeat.

6. Don't shrug your shoulders as you pull the band back. Also make sure your triceps don’t do all the work. Focus on your back working and maintaining a nice tall posture.

Chin Tuck with Band

1. Loop the band around the back of your head and pull it with both hands to increase tension.

2. Tuck your chin in without tilting the head forwards and hold for 5-10 seconds.

3. Use 30-40% effort/tension. i.e. don't tuck too far.

Rotation Jaw Control (Goldfish Exercise)

1. Rest your tongue on the roof of your mouth.

2. Place a finger in front of either of your ears.

3. Put your middle and index fingers on your chin.

4. Drop your lower jaw while your fingers remain on your chin.

5. Close your mouth.

The goal is to open your jaw towards your throat. Your TMJ should rotate like a doorknob.

Your jaw shouldn't protrude forward.