Step 1 - Clean
Wash all parts with hot (not boiling) water and antibacterial soap.
Step 2 - Assemble & Position
Attach the bite guards to the top & bottom of the jaw exerciser and always insert with the logo facing up. The logo is on the front of the jaw exerciser. You can also mix the bite guards, for example, have the soft on top and the hard on the bottom. Just choose whatever you prefer.
Step 3 - Train
Important: Maintain firm, consistent pressure on the jaw exerciser at all times during the exercise, even when releasing. This helps keep the device properly positioned and prevents it from shifting out of place.
Fast Repetition Training Plan
Perform each repetition by biting firmly for 1 second, then releasing. On your final repetition, hold the bite for 5 seconds before releasing.
Recommended Repetitions
- Beginner User: 10–20 reps
- Intermediate User: 20–35 reps
- Advanced User: 35–50 reps
Slow Repetition Training Plan
Perform each repetition by biting firmly for 5 seconds, then releasing. On your final repetition, hold the bite for 10 seconds before releasing.
Recommended Repetitions
- Beginner User: 5–10 reps
- Intermediate User: 10–15 reps
- Advanced User: 15–20 reps
Training Tip
For increased intensity, you can perform a partial release between repetitions, releasing only 25–50% of the bite pressure before biting again. This keeps the muscles under greater tension and may enhance the training stimulus.
When using this technique, ensure sufficient pressure is maintained to keep the jaw exerciser securely in position throughout the set.
Because partial releases increase muscular tension, they may also increase muscle fatigue and require additional recovery time. Beginners are generally advised to use a full release between repetitions until they have developed sufficient jaw strength and endurance.
Step 4 - Rest
Minimum 5 minutes between sets and stay hydrated.
Step 5 - Progression
Start with 2 days on and 2 days off. Increase reps, sets, days and intensity gradually. Stretch after if needed.
What is the point in bite guards?
The bite guards are primarily designed to protect the jaw exerciser itself from damage caused by direct tooth contact and high jaw pressure. They act as a protective barrier between your teeth and the device, helping to reduce wear on the main structure while also improving comfort and grip during use. This extends the overall lifespan of the product and helps maintain consistent performance over time.
Why are there soft and hard bite guards?
Soft and hard bite guards are offered to give users flexibility in comfort, grip, and resistance feel. Soft guards provide a more cushioned, comfortable bite surface, while hard guards offer a firmer, more rigid feel with less compression under pressure. As your jaw strength develops, your preference may change. Some users prefer switching between both, and others even combine them. For example, placing the hard guard on the bottom and the soft guard on top.
How durable are they?
Both guard types are designed to withstand repeated high-pressure use and are much more durable than basic jaw exerciser designs. Hard guards typically last longer due to their rigidity, while soft guards may show wear slightly sooner but offer increased comfort. Overall durability depends on usage intensity, but both are built for repeated training and can be reshaped or refreshed when needed to extend their lifespan.
What to do if bite guards deform?
With regular use and varying jaw pressure, the bite guards may naturally deform over time. This is normal for the material and can be easily reset.
1. Place the bite guards in hot (not boiling) water for 20–30 seconds
2. Remove and press the back ends together for 20 seconds
3. Release and allow to cool and set for a few seconds
The bite guards will return to their original shape and be ready for use again. See imag for reference.
You will need to clean before every use, so it is best to do this during that process.
Mewing
Mewing is the practice of maintaining proper tongue posture by resting the tongue against the roof of the mouth, keeping the lips closed, and breathing through the nose. It improves oral posture and encourage healthier jaw function over time.
When combined with our jaw exerciser, mewing may complement training by promoting proper tongue posture and oral muscle engagement while strengthening the chewing muscles. Together, they can support overall oral fitness, jaw function, and facial muscle tone as part of a consistent routine.
