Jaw Protrusion
Jaw protrusion is a bodyweight facial exercise targeting the jaw muscles and platysma. It involves pushing the lower jaw forward to stretch and strengthen the muscles along the jaw and lower face.
How to do it
- Sit or stand upright with your spine straight.
- Close your mouth gently and relax your jaw.
- Slowly push your lower jaw forward as far as comfortable, so your lower teeth are in front of your upper teeth.
- Hold the protruded position for 5 seconds, feeling the stretch in the jaw and neck.
- Slowly return your jaw to the neutral position.
- Repeat for the desired number of repetitions.
Form cues
- sit tall with a neutral spine
- keep your mouth closed gently
- push the lower jaw forward slowly
- maintain a smooth, controlled motion
- stop if you feel any sharp pain
Breathing: Breathe steadily through your nose while holding the stretch; do not hold your breath.
Common mistakes
- moving too quickly, which can strain the jaw joint
- clinching teeth, which prevents proper relaxation
- tilting the head back, which compromises neck alignment
- overextending, which may cause discomfort in the TMJ
Muscles worked
Primary: facial muscles. Secondary: masseter, platysma.
Suggested sets & reps
Get fitter
3 sets × 10 reps, hold 5s, rest 30s
Lose weight
3 sets × 10 reps, hold 5s, rest 30s
Build muscle
3 sets × 12 reps, hold 8s, rest 45s
Easier, harder & alternatives
Make it easier
Make it harder
Alternatives
Take care if…
- If you have a history of TMJ issues or jaw pain, check with a professional before starting.
- If you feel sharp pain in the jaw joint, ease off immediately.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
Get this in your plan
Create a free account for an AI-built plan that puts moves like this into your week.
Start free →Frequently asked questions
Should I feel pain in my jaw?
No. You should feel a gentle stretch, not sharp pain. If it hurts, reduce the range of motion.
How often can I do this?
It is gentle enough to perform daily, provided you remain comfortable throughout.
Why is my neck feeling tired?
The platysma muscle connects to the jaw and neck, so it is normal to feel light engagement in the neck area.