The jaw’s ideal resting position, known as the Resting Mandibular Position, is a low-energy state for the facial and neck muscles. Most people are unaware of this position until they begin experiencing tension, pain, or discomfort in the jaw joint or surrounding muscles. This relaxed posture is achieved when the jaw is suspended by muscular equilibrium, not when the teeth are held tightly together. Maintaining this state is fundamental to preventing chronic strain and promoting overall oral health.
The Mechanics of the Proper Resting Position
The proper resting jaw position involves the harmonious placement of the teeth, lips, and tongue. The upper and lower teeth should not be in contact; a small space, often called the “freeway space” or interocclusal rest space, must exist between them. This space is typically a vertical gap of about 2 to 4 millimeters when the jaw is relaxed.
The lips should be gently closed, or lightly touching, without strain in the surrounding facial muscles. This closed lip posture encourages nasal breathing, which maintains the correct oral environment. The tongue’s position is the most influential factor in maintaining jaw relaxation.
The tongue should rest entirely against the roof of the mouth. The tip of the tongue should be positioned lightly on the “N-spot,” the small bump of tissue just behind the upper front teeth. When the tongue is suctioned up to the palate, it supports the upper jaw.
Recognizing Common Habits of Jaw Tension
A lack of awareness about the resting position frequently results in habits that lead to chronic jaw tension and strain. One damaging habit is clenching, where a person holds their upper and lower teeth tightly together throughout the day. This constant muscular activity prevents the jaw from resting.
Nocturnal bruxism, or teeth grinding during sleep, is a common indicator of strain that often goes unnoticed until symptoms appear. Persistent mouth breathing also disrupts the ideal posture by forcing the tongue to rest low and forward to maintain an open airway.
Poor head and neck posture can also strain the jaw joint and surrounding muscles. The resting position of the mandible is closely linked to the position of the head and body, meaning that a forward head posture can alter the muscular equilibrium of the jaw. These habits collectively increase muscle activity, reduce the freeway space, and contribute to discomfort.
Strategies for Promoting Jaw Rest
Training the jaw to return to its proper resting position begins with simple, consistent awareness exercises throughout the day. Using visual reminders, such as a sticky note or a digital alert, can prompt you to check your oral posture regularly. The constant checking helps build a new habit by shifting the jaw from a tense state back to a relaxed one.
A simple technique to find the correct tongue placement is to make the “N” sound. Saying “N” naturally guides the tip of the tongue to the correct spot behind the upper front teeth, allowing the rest of the tongue to follow and rest on the palate. Once the tongue is positioned, the jaw can naturally relax, creating the necessary space between the teeth.
Gentle relaxation exercises can further assist in releasing accumulated tension in the jaw muscles. One method involves placing the tongue on the roof of the mouth and allowing the jaw to drop slightly, opening the mouth without strain. Controlled, slow yawning or gentle stretching can also encourage the muscles to relax and move through their full, non-strained range of motion. Maintaining good hydration is also helpful, as dehydration can exacerbate muscle tension, including in the muscles that control the jaw.