Week 2 of 6 · Jaw
TMJ and jaw release
The temporomandibular joint sits a couple of centimetres in front of each ear. When it is tight or asymmetric — usually from clenching, grinding, or chewing on one side — it can drive somatic tinnitus directly. Most TMJ-driven tinnitus eases within four weeks of consistent jaw work.
Jaw drop with tongue on palate
10 reps, twice a dayTouch the tip of your tongue to the roof of your mouth, just behind your front teeth. Slowly open your mouth as wide as you can while keeping the tongue in contact. You will not get very wide — that is the point.
Lateral jaw glide
10 each direction, once a dayOpen your mouth halfway. Slide your lower jaw slowly to the left, hold for two seconds, then to the right.
Masseter release
2 minutes per side, once a dayFind the muscle at the angle of your jaw — clench and feel it bulge. With clean fingertips, press firmly into the most tender spot for thirty seconds, then move a centimetre and repeat.
Awareness check
Continuous awarenessSeveral times a day, ask: are my back teeth touching? They should not be, except during chewing or swallowing. Resting tongue on palate, teeth slightly apart, lips together is the position to aim for.
Jaw work should not produce clicking, locking, or sharp pain. If it does, see a TMJ-aware dentist or physiotherapist.