hey, first time posting. Hear me out.

Tried out mewing and I have some questions regarding my circumstances and problems I’m facing.

1) Ive had braces for three years and got them removed last December. Now, I have to wear these plastic retainers for my upper teeth every single night. At the same time, I have an issue with my tongue not being able to fit on my palette. My molars squish the sides of my tongue and I’m trying to widen it. Unfortunately, due to my retainers, the molars are forced back into the same position. What am I suppose to do then. Do I completely stop wearing the retainers and just go with it? Do I consult my dentist?

2) Also I have troubles keeping my back tongue on the roof. I did that “smile and swallow” technique and I try to hold it there but it aches my tongue. It isn’t painful to the point that I can’t hold it but just wandering the whether the strained feeling is normal and will it become better.