N-Stretch Exercise

Summary: The N-stretch is a jaw relaxation exercise where you place your tongue on the roof of your mouth, let your jaw hang loose, and keep your teeth apart with lips together. It helps relieve tension from teeth clenching or bracing.

Step-by-step guide:

  1. Pre-exercise:

    • It’s normal to feel mild discomfort following these exercises as your muscles and joints are being rehabilitated.

    • Applying thermal therapy—like heat or cold—can help manage this discomfort. If needed, over-the-counter pain relief such as ibuprofen or paracetamol may also be useful.
    • However, you shouldn't experience a significant increase in pain. If you do, please stop the exercises and consult your healthcare provider before continuing.

  2. Begin the exercise:

    • Open your mouth gently.
    • Curl your tongue up towards the roof of your mouth, aiming for the back.


  3. Relax and close:
    • Allow your jaw to naturally open and hang loose.
    • Slowly close your mouth.


  4. Repetitions:
    • Perform 20 repetitions of this exercise.
    • Do this 3 times per day or as directed by your clinician.


  5. Perform in front of a mirror:
    • Watch yourself in a mirror to ensure your jaw is opening in a straight line.
    • If your jaw shifts to one side, follow these steps:
    • Hold a straight object (like a pen or toothbrush) in front of your mouth for guidance.
    • Place your hand gently on the side where your jaw is deviating.
    • Keep your jaw straight as you open into the N-stretch.

    If any exercise causes increased pain or discomfort, stop immediately and consult your healthcare provider.

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