The exercise aims to prevent clicking of the jaw and strengthen the muscles that pull your jaw backwards. It will relax the muscles, pulling your jaw forward or to one side as you open your mouth and removing the strain from your joints. Set aside two five-minute periods every day when you can relax, i.e. before you go to bed or when you get home from work.
As you open your mouth, you should feel tension in the muscles at the back of your jaw and beneath your chin.
For the first few times you do the exercise, you should check in front of a mirror that the lower teeth move vertically downwards and that there is no movement from side to side as you open your mouth.
If the exercise is being carried out correctly, there should be no clicks or noise from the joints. If there is, you are probably not doing it properly and should carefully repeat steps 1-5.
Do this exercise no more than the recommended amount for the first week. Initially, it may worsen your pain, but this will be due to the unaccustomed exercise.
After that, do the exercise as often as you can; it will help strengthen the muscles around your joints. Suppose this exercise is carried out correctly and regularly over two to three weeks. In that case, you will retrain your muscles so that your jaw opens and closes smoothly without clicks or jerks, and any pain you are experiencing will subside.
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