Ive been thinking about some routines that may boost upwards & forwards movement of maxilla and expand the palate.

1. Stretch your cheeks
   The teeth are pushed by the two opposing forces of: tongue and cheeks. When one wants to expand, the force of the tongue must be stronger than the cheeks.  I believe that our ancestors had to take large bites of meat etc. and house the food in the cheeks while chewing. That naturally stretched out their cheeks. However the lips should not be stretched as they need to be tight to prevent protrusion of front teeth. 
   To stretch the cheeks: Press the palm of hand onto your lips and blow air into the mouth so that the air pressure gently stretches your cheeks. 
2. Increase HGH levels naturally(Human Growth Hormone)
   Newborn have high levels of HGH levels in their blood and that decreases by age. HGH is needed for bone remodeling as it increases activity of osteoblasts(builds new bone) & osteoclasts(destroys old bone). It is known that High-intensity interval training (HIIT) can increase HGH levels by 530% although I dont know how effective HIIT is for HGH increase in the long term. Further, one should wait 1 hour after exercise before eating and not eat 2-3 hours before bed because insulin works against HGH. 
3. Try not to grow your ramus(i.e. dont chew tough gum so often)
   Looking at it from a force perspective, the force of the tongue is perpendicular to the mandible. A high gonial angle and a short ramus is an advantage
   as the force on the maxilla will be more horizontal. If the gonial angle is 90 degress, the tongue will have a more squashing effect on the maxilla, which is less effective. As the maxilla goes forward(from tongue force), the mandible will form to the maxilla and the gonial angle will naturally decrease. 
   I believe a long ramus and a low gonial angle is the body's way of holding the maxilla in place so that the maxilla doesn't goo too far forwards. 
4. Is clenching teeth really bad?
   I think, if one just hold their teeth stable together 24/7 and not grind. The force on the maxilla will probably be 3x times more. It does feel very natural to gently hold the teeth together, in compared to hard mewing which one really has to be conscious about. 
   The benefit is also that the lower dental arch will customize to follow the upper dental arch.