Jaw Exercises 1. Controlled Jaw Opening Mouth ah slow ah open pannunga till you feel mild stretch (not pain). Close pannunga. Repeat 5–10 times. 2. Jaw Side-to-Side Movement ●Teeth slightly apart, jaw ah left–right side ku move pannunga. Repeat 5–10 times. 3. Jaw Relaxation (Tongue Rest Position) ● Tongue ah upper front teeth kitta (palate) light ah rest pannunga. ● Teeth gap vittu jaw relax pannunga. Do this throughout the day to reduce clenching. Neck Exercises 1. Neck Stretch (Ear to Shoulder) ● Slowly head ah right side tilt pannunga (ear to shoulder). ● 10 sec hold pannitu left side repeat pannunga. 2. Chin Tucks ●Straight ah sit pannunga. Chin ah slight ah neck ku pull pannunga (like nodding “yes” but very small movement). 5 sec hold. Repeat 10 times. 3. Shoulder Rolls ●Shoulder ah forward rotate pannunga 10 times, then backward 10 times. ●This releases neck + jaw tension.