ReliefFlow
JAW AND NECK

Jaw and neck stretches for a clenched, tired face

Many people hold their teeth together and their shoulders up without noticing, especially on stressful days. This routine pairs a soft jaw release with slow neck turns and long exhales, so your face and neck have a chance to let go.

Start with a free 5-minute stretch

Free first, no account needed. Then Neck & Jaw Unwind (10 min, guided by voice) and every routine with a 7-day free trial: card required, nothing charged before day 8.

Choose a focus, then follow the guideIllustrative guided session with a movement drawing, a countdown timer and voice cues. Pause or skip any movement. This illustration is not exercise instruction.Your time. Your pace.Choose a focus + session length0:30A clear drawingA gentle timerVoice cuesPauseSkip
Illustrative session. Move gently; stop if it hurts.

Good for

  • Noticing a tight jaw during a busy workday
  • Waking up with a clenched face
  • Screen-heavy days that leave your neck and jaw tired
  • A calm reset after a stressful call

Why a few slow minutes can help

Jaw and neck muscles work together, and both tend to tighten when you concentrate or feel pressure. Letting your teeth come apart, softening your tongue and turning your head slowly are easy ways to notice that tension and ease it.

Longer exhales are a common way to settle down. The routine places the jaw release next to slow breathing, so you are not forcing anything, only paying attention.

THE ROUTINE · 10 MIN

Neck & Jaw Unwind

Shoulders down, jaw loose, eyes resting.

  • 10 minutes
  • 9 movements
  • Chair
  • Chair, Standing
Start with a free 5-minute stretch
  1. Drawing of shrug and release

    Shrug and release

    1 min · Chair

    Lift both shoulders toward your ears as you breathe in.

    Easier: Lift your shoulders only a little before letting them drop.

  2. Drawing of gentle chin tucks

    Gentle chin tucks

    1 min · Chair

    Glide your chin straight back a little, as if making a soft double chin.

    Easier: Make the glide very small, or rest the back of your head against a high chair back.

  3. Drawing of jaw and face release

    Jaw and face release

    1 min · Chair

    Let your tongue rest softly behind your lower teeth and your jaw hang loose.

    Easier: Simply rest your fingertips on your jaw joints and breathe.

  4. Drawing of gentle neck tilt

    Gentle neck tilt

    45 s each side · Chair

    Tip your left ear slightly toward your left shoulder, keeping your eyes forward and shoulders relaxed.

    Easier: Use a barely noticeable tilt. Stop if you feel dizzy or symptoms travel into your arm.

  5. Drawing of easy neck rotation

    Easy neck rotation

    45 s each side · Chair

    Turn your head a little to the left, keeping your chin level and chest facing forward.

    Easier: Turn only a few degrees. Stop if the motion causes dizziness or radiating symptoms.

  6. Drawing of supported neck side stretch

    Supported neck side stretch

    45 s each side · Chair

    Tip your left ear slowly toward your left shoulder until you feel a mild stretch on the right side of your neck.

    Easier: Let go of the chair and use a smaller tilt.

  7. Drawing of far gaze eye rest

    Far gaze eye rest

    1 min · Chair

    Let your eyes rest on it softly, without staring. Blink slowly a few times.

    Easier: Keep your eyes closed for the whole block and simply rest them.

  8. Drawing of slow shoulder circles

    Slow shoulder circles

    45 s · Standing

    Slowly lift your shoulders, circle them backward, then let them settle.

    Easier: Try this seated, with feet on the floor. Make the circles smaller.

  9. Drawing of seated long-exhale breathing

    Seated long-exhale breathing

    45 s · Chair

    Breathe in through your nose for a count of about four.

    Easier: Use shorter counts, or simply breathe naturally and notice the exhale.

Tips for a comfortable session

  • Rest your tongue on the floor of your mouth and let your lips close gently with the teeth apart.
  • Keep every neck movement small and slow. Your eyes lead and your head follows.
  • Notice your jaw a few times a day, not only during the routine.
ALSO TRY · 3 MIN

Three-Minute Breather

Breathe, drop your shoulders, soften your jaw.

  • 3 minutes
  • 3 movements
  • Chair
  • Chair
Start with a free 5-minute stretch
  1. Seated long-exhale breathing1 min
  2. Shrug and release1 min
  3. Jaw and face release1 min
ALSO TRY · 15 MIN

Heavy and Warm

Long, quiet holds that let the day drain away.

  • 15 minutes
  • 8 movements
  • Chair
  • Chair, Floor
Start with a free 5-minute stretch
  1. Jaw and face release1 min 30 s
  2. Seated long-exhale breathing1 min 30 s
  3. Gentle pelvic tilts1 min 30 s
  4. Single knee hug1 min 30 s each side
  5. Lying knee rolls1 min 30 s each side
  6. Lying butterfly1 min 30 s
  7. Happy baby1 min 30 s
  8. Belly breathing1 min 30 s

Common questions

How long is the Neck & Jaw Unwind routine?

10 minutes and 9 timed movements. Left and right sides get equal time, and a voice guides every change.

Do I need a mat or any equipment?

You need: chair. Setups used: chair, standing. The app can swap floor movements for chair or standing versions.

What does ReliefFlow cost?

Every plan starts with a 7-day free trial. A card is required to start it, and you pay nothing if you cancel before day 8. After that it is $5.99 a month or $49.99 a year, and you can cancel any time from Manage billing.

Is it safe if something already hurts?

ReliefFlow is general wellness guidance, not medical advice. This is a relaxation routine, not care for jaw joint problems. If your jaw clicks painfully, locks, or aches for days, ask a dentist or doctor, and stop any movement that makes it worse. Stop if anything hurts, and talk to a health professional about pain that is sharp, radiating, new or does not ease.