Your alignment is improving steadily. Jaw mobility increased 12% this week. Keep up the morning exercises — your consistency is making a real difference.
Based on your responses, Jawra's AI has identified moderate TMJ dysfunction with notable sleep-bruxism patterns and elevated cervical muscle tension. Your score reflects meaningful room for improvement — with targeted exercises and habit adjustments, most users at this level see a 15–25 point gain within 6 weeks.
Your jaw mobility is reduced, particularly on lateral excursion. This is consistent with internal derangement of the disc — common in moderate TMD. Daily jaw glide exercises will help restore range of motion over 4–6 weeks.
Sleep Bruxism (Nocturnal Grinding)
High
+
Your symptom pattern — morning jaw pain, temple headaches, and reported nighttime awareness — strongly suggests active bruxism. This is a primary driver of your TMD symptoms. A night guard and diaphragmatic breathing before bed are recommended alongside acoustic vagal exercises.
Cervical Muscle Hypertonicity
Moderate
+
Elevated neck tension is both a symptom and a contributor to TMD. Your trapezius and SCM muscles are likely overactive, pulling the mandible out of alignment. Cranio-vertebral alignment holds and postural retraining will address this directly.
Oral Breathing Pattern
Mild
+
Dysfunctional breathing through the mouth changes the resting position of the tongue and jaw, contributing to TMD over time. Nasal breathing exercises will help retrain this pattern and support natural jaw alignment.
Recommended Actions
1
Begin your 6-exercise daily programmeStart with tongue posture reset and jaw glide. Consistency over 6 weeks is key.
2
Address sleep bruxism tonightUse acoustic vagal hum before bed. Consider consulting a dentist about a night guard.
3
Nasal breathing retraining — AM & PMThe nasal breath ladder exercise twice daily will help shift your breathing pattern.
4
Track daily — target 14-day streakYour insights sharpen with each check-in. Jawra learns your pattern and refines guidance.
Start your exercise plan
6 personalised exercises built for your symptom profile — 20 minutes total, twice a day.
Six evidence-based exercises tailored to your symptom profile. Tap any card to expand steps and begin a guided session.
01Daily
Tongue Posture Reset
Resets the resting position of the tongue against the palate — the single most impactful habit for long-term jaw alignment and nasal breathing.
Duration4 minSets3 × 30sPhaseDaily
01Close lips gently, teeth slightly apart (the "N" position).
02Place the entire tongue flat against the roof of the mouth — not just the tip.
03Breathe through your nose with your tongue in contact throughout. Hold 30 seconds.
04Rest for 10 seconds. Repeat 3 sets. Practise whenever you notice your tongue dropping.
022× Day
Jaw Glide & ROM
Controlled lateral and protrusive glide movements to restore joint mechanics, reduce disc displacement, and improve full range of motion.
Duration5 minSets10 repsPhase2× Day
01Sit upright with spine tall. Rest fingertips lightly on your jaw.
02Slowly glide the jaw directly to the right as far as comfortable. Hold 2 seconds.
03Return to centre then glide left. That is one rep. Do 10 reps each direction.
04Finish with 5 slow open-close movements, tracking that the jaw moves straight down.
03AM/PM
Nasal Breath Ladder
Progressive nasal breathing protocol to retrain dysfunctional breathing patterns, reduce sympathetic arousal, and support natural jaw rest position.
Duration6 minSets4 setsPhaseAM/PM
01Set 1: Breathe in through the nose for 4 counts, out for 4. Repeat 6 times.
02Set 2: Inhale 4, hold 4, exhale 6. This is box breathing extended.
03Set 3: Inhale 4, hold 7, exhale 8. The "4-7-8" pattern for parasympathetic activation.
04Set 4: Natural nasal breathing for 2 minutes. Notice the jaw relaxing downward.
04Daily
Cranio-Vertebral Align
Chin tucks and upper cervical holds to correct forward head posture — the postural chain that drives jaw misalignment, neck tension, and headaches.
Duration3 minSets12 holdsPhaseDaily
01Stand or sit against a wall. Feet hip-width, shoulders lightly touching the wall.
02Draw the chin straight back — not down — as if making a double chin. Hold 5 seconds.
03Release slowly. Repeat 12 times. You should feel the deep cervical flexors engage.
04End with 30 seconds of wall-standing: back of head, shoulder blades, and sacrum touching.
05On Demand
Acoustic Vagal Hum
Humming and low-frequency vibration to stimulate the vagus nerve, down-regulate the sympathetic nervous system, and release jaw-clenching tension instantly.
Duration2 minSets5 cyclesPhaseOn Demand
01Sit comfortably. Close your eyes. Take one deep nasal breath and let your jaw hang loose.
02On the exhale, produce a deep, resonant "Hmmmm" — feel the vibration in your chest and lips.
03Let the hum last as long as the exhale. Pause. Repeat for 5 full cycles.
04Experiment with pitch — lower tones vibrate deeper and activate the vagus more strongly.
06Emergency
Acute Flare Protocol
Immediate relief sequence for sudden jaw pain flare-ups — combining cold application, jaw rest positioning, and rapid parasympathetic reset.
Duration3 minSetsAs NeededPhaseEmergency
01Stop jaw movement immediately. Let the mouth hang very slightly open — no clenching.
02Apply a cold pack wrapped in cloth to the joint for 60 seconds each side.
03Do 5 cycles of acoustic vagal hum while holding the cold pack to calm the nervous system.
04Once pain subsides below 4/10, move gently to the tongue posture reset exercise.
