Lower jaw retraction/protraction - Deepstash
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Lower jaw retraction/protraction

Lower jaw retraction/protraction

  1. Place the tip of your tongue on the roof of your mouth. 
  2. Glide your lower jaw out as far as it will go.
  3. Then glide it back in as far as it will go. 
  4. Hold for 5 to 10 seconds in each position, and repeat 2 sets of 10 reps. 


35 reads


Bottom line:

Whatever the cause, jaw and neck pain can be painful and distracting. Taking time throughout the day to pause what you're doing (especially if you're looking at a screen) and engage in these seven stretches may begin to relieve some of that discomfort.

If the pain persists, see...


46 reads

Chin Tucks

Chin Tucks

  1. Start by sitting or standing with a straight back. 
  2. Stare straight forward and pull your head backward using the muscles in the front of your neck. 
  3. Keep your head level with the floor at all times, and avoid tilting it upward or downward. 
  4. Hold for 5 seconds;...


119 reads

Corner wall stretch

Corner wall stretch

  1. Stand with a doorway about 1 to 2 feet in front of you. 
  2. Make a goal-post with the arms so your upper arms are parallel to the floor. 
  3. Place your forearms on either side of the doorway. 
  4. Step forward with one foot so that it's on the opposite side of the doorway. 


33 reads

Levator scap cervical spine stretch

Levator scap cervical spine stretch

  1. Place your right arm behind your back. 
  2. Use your left hand to draw your head downward and toward the left side. 
  3. You should be looking into your left armpit. 
  4. Repeat on the other side.
  5. Complete 3 reps on each side.


50 reads

Scalene cervical spine stretch

Scalene cervical spine stretch

  1. Place your right arm behind your back. 
  2. Tilt your head upward and away from the right side until you feel a gentle stretch along the front and side of your neck. If you want a deeper stretch, place the left hand on top of your head and gently pull back.
  3. Repeat on the other si...


25 reads

Upper trap cervical spine stretch

Upper trap cervical spine stretch

  1. Retract your head into a chin-tuck position.
  2. Place your right hand behind your back. 
  3. Using the left arm, gently draw your head toward the opposite side.
  4. Repeat on the other side.
  5. Complete 3 reps on each side.


51 reads

Tongue Up

Tongue Up

  1. Place your tongue on the roof of your mouth. 
  2. Slowly open (as widely as you can) and close your mouth. 
  3. Hold for 5 to 10 seconds, and repeat 2 sets of 10. 


170 reads




Being an INFJ... " Every soul has to taste death' one day, so be kind to everyone, even when he's your enemy "

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Tongue Up

Tongue Up

  1. Place your tongue on the roof of your mouth. 
  2. Slowly open (as widely as you can) and close your mouth. 
  3. Hold for 5 to 10 seconds, and repeat 2 sets of 10. 

The Chin Tuck Stretch

  • Sitting or standing, roll your shoulders back and down.
  • While looking straight ahead, place two fingers on your chin, slightly tuck your chin and move your head back .
  • Hold for 3-5 seconds and then release.
  • Repeat 10 times.
  • Tip: The more of a double chin yo...

How to do it

Roll your tongue until the outer edges touch, forming a tube. If you can’t curl your tongue, make an oval shape with your mouth, keeping your tongue flat.

Inhale through your mouth, taking in all the air that you can. It may make a hissing sound.

After inhaling, bring the tip of you...


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