Chin tucks. And smoking weed. Posture exercises.

Stick tongue 👅 out of your mouth. Smile big and suck the tongue up there. Won’t be perfect at first but quickly you’ll sense and figure out how to make sure tongue is up and against back molars. Don’t focus on the front of tongue. eventually you want the tip on incisive papilla but in beginning it may land before the rugae. That’s ok. 

according to PRI, what is needed is more anterior and lateral tongue strength , while the soft palate and back posterior tongue relax. However if recessed, most likely back tongue rests low or in middle of airway space and will need some connecting to before you can relax it and it will go to correct place. 

Focus on the sides of tongue pressing laterally: even if bunched up that’s ok , but make sure sides of tongue are pressing against / above top of first molars, second molars 🦷, and if you have them, wisdom teeth. If asymmetric, keep first molars in light contact and try to make them level left to right. 

otherwise, Keep teeth apart as you do this to create space and connection to back of tongue exerting lateral pressure.  Make sure corner of lips are relaxed but even. If not even, or smiling more one side vs. other, reverse it. May need to pucker one side, and smile with other side. Eventually , after you’ve made muscle connection, your body will self correct.

Eventually, you want to think of “smiling with your eyes” which relaxes forehead tension , as well as any tension in your tongue through the connection of eye muscles to sphenoid bone , to lateral pterygoid muscles which connects near palatine bones 🦴 in back of palate near rear molars. 

do this consistently for a few days and you’ll start making progress. The body wants to open the airway but needs a little conscious connection and focus in the beginning. 

make sure shoulders are not rounded, but not overly retracted either. Being shoulders up , back , and down, and then relax them.   Make sure the mastoid process (bump behind ears ) are sitting over your shoulders/ collarbones. 

good luck 👍🏽🍀!

To add, my right side was extremely narrow. Like nearly even with the mid palatial suture , and I now can fit my tongue up there 

oh and lastly , but important Breathing! Focus on breathing into your back; from t12 to t8. I find breathing into my back helps with posterior tongue. Also focus on opening the left posterior back, is universally more restricted in humans.  

a lot of techniques say to belly breathe but according to postural restoration this is wrong! Belly breathing require relaxing of the transverse abdominals and internal obliques. Breathing into back turns on abdominals automatically without having to do any core exercises. Strong core really means you can exhale 😮‍💨 and then inhale without losing abdominal support. Breathing into your back accomplishes this, and helps bring front ribs down , back , and in. 

Also think about letting go any gripping right above your navel. People tighten this area thinking they are activating abs but not the case. Your essentially blocking the diaphragm from moving down on inhalation, and then blocking proper exhalation with abdominals. So, let that go but focus on air moving into low back, upper back. 

then once you have this down, notice gentle lateral expansion underneath armpits, along with posterior expansion. 

After you have mastered back breathing , notice if after releasing gripping above navel, if you can feel air moving into upper chest without raising the chest using accessory muscles. Allowing the diaphragm to move down should automatically allow air into chest without raising chest or lifting shoulders, if fasciae restrictions are not present. 

just as important as tongue posture is diaphragm moving down into pelvic floor on inhalation, and moving back up exhalation. The pelvic floor mirrors the palate. 

@snailgoo89

Thanks. My right side of the palate is also way narrower. You managed to expand it?