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YOUR GUIDE TO BEING HEALTHIER, GROWING STRONGER AND HAVING STRAIGHTER TEETH!

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"Why on Earth are Orthodontists talking about posture?"
Actually, it’s because we live on Earth where life is about standing up or falling down. Whether it’s being uplifting, well-spoken or simply knowing when to keep your mouth shut, the posture you create makes you who you are!

So here is your guide to being healthier, growing stronger and having straighter teeth!
INTRODUCTION
This website was designed to help you develop correct resting oral posture. Its aim is to help you achieve balanced growth of your face and teeth. These exercises will help you develop your mind and body to your maximum potential..

The “Why” and “What” of correct oral posture
“The ideal development of the jaws and teeth is dependent on correct oral posture with the tongue resting on the palate, the lips sealed and teeth in light contact for between four and eight hours a day1.”

Your bones and teeth grow and move in response to the pressures of your muscles and skin. Pairing your jaws closed at night when you sleep, “squeezes” out the very most perfect version of you!

This website contains exercises that will help you naturally keep your mouth fully closed when you are at rest.
Notice all the teeth are in contact, this needs to be light. Notice how the tongue rests completely on the palate and the floor of mouth together at once.
Correct oral posture means the mouth is fully closed. It means everything touching each other and no airspaces anywhere!

When everything is tight together your body naturally puts all the pieces together to best match each other and that means every part nice and straight.
Nature requires proper oral posture for good growth and development.*
While you are forming, your mother protects you by keeping you safe in her body. When you are born this all changes, so to survive you must be taught to be strong.
Look at the lady nursing her baby. Note her straight back, toned yet relaxed at the same time. See her encouraging proper development of her baby’s hips and back by nursing her child at a natural angle.
Notice all the teeth are in contact, this needs to be light. Notice how the tongue rests completely on the palate and the floor of mouth together at once.


Look at the baby now. Her hip is rotated forward. What can you tell us about her posture? Notice how the head is aligned with the neck and back, all straight.

*Based on research of the ancient posture of "Eight steps to a pain-free back" Esther Gokhale.
In ancient times children grew up strong, but modern life has a habit of separating us from what is natural.
Look at the baby sitting in the car seat, held not by mother but by machine made cradle.
What can you tell me about his position? How does it compare to the breastfed baby in her mother’s arms? How does it compare to the active, on the move baby?

Is this slouching boy good form?

Dr. Simon Wong, Dr. John Mew and Dr. Sandra Kahn
The good news is that we can reverse the damage and return to the upstanding posture we were born to have.
Getting back to your natural posture is easier than you think.
Through this program, you will rewire your brain to help your body get back to the good posture with which you deserve. You will be excited to watch as your face and teeth become more balanced and straighter!
WHAT YOU REALLY GET OUT OF MAKING THESE CHANGES:

Stronger!  You become someone who is useful at home, in school and around your neighborhood. Everything gets easier when you get stronger.

Fitter!  Staying power wins races! Combine strength and endurance and you become competitive in any sports.

Stronger!  Winning often is about being disciplined and working hard at doing right by others and you.

Stronger!  You have a powerful secret, one that can change who you are into being the very best you can be. That’s the luckiest gift anyone can have!

That you will get taller and grow straighter teeth and look better is just the best bonus!!!
Nose breathing sleep is always peaceful

When sleeping open mouthed, expect disturbances!
(Snore…)

PEOPLE WILL LIKE SPENDING TIME WITH YOU MORE

We all like it when people listen to us. Sometimes it feels like they don’t but maybe it’s only because they can’t understand you. When you speak clearly and stop to let people listen and reply, it’s more fun for everyone!
YOU WILL BECOME FITTER
Using your nose to breathe helps train your body to need less air but be able to do the same things your normally do. That’s what being fitter really all is about.

Take time each day to play outside or do some exercise and keep your mouth closed as much as you can. You might be surprised if you keep this up, how much longer it takes before you begin to huff and puff through your mouth! Start by walking with your mouth closed and only breathe through your nose. See how long you can walk before you need more air and have to use your mouth. This tells you how fit your body is.
Try to leave it longer and longer each day you do your walk. Later you might even see if you run with your mouth closed. The longer you take to use your mouth to breath, the fitter you become. Don’t be surprised if your friends fall behind, be nice and wait up for them!

And of course your will grow better and your teeth will be straighter too!


Most parents have a hard time causing distress to their children but if a parent really understands the long term health consequences of poor oral posture, this sacrifice is possible. After all, what wouldn’t you do if your child had a life threatening illness?

At the end of the day the guardian supervisor is the one that can make or break this program!
A NOTE TO ALL PARENTS:


We all want to comfort and protect our children. This is basic survival and human nature. But deep within us we also wish them all their youthful dreams.
So let us not hinder them with our own fears but instead prepare them safe passage in this world by teaching them discipline through hard work!

REMEMBER

The very most important thing to remember is that GOPEx are just a series of very simple exercises. They are not in themselves anything magical or a means to change your habits, rather they just help and remind you of the goal of keeping your mouth fully closed at rest.

Use the exercises but more importantly choose to remember, remind yourself and then keep your mouth closed. One of the most important decisions you can make for your health undoubtedly is to choose to develop and hold Good Oral Posture.

Our Gallery


30 day GOPex. 3 years old


5 month GOPex. 7 years old


GOPex + Biobloc Orthotropics


6 month GOPex. 10 years old



Contact Email
If you have any questions or comments, please contact us via the email below.

info@gopex.org
Frequently Asked Questions

What is GOPex?
Good Oral Posture Exercises, YOUR GUIDE TO BEING HEALTHIER, GROWING STRONGER AND HAVING STRAIGHTER TEETH!

Why on Earth are Orthodontists talking about posture?
Actually, it’s because we live on Earth where life is about standing up or falling down. Whether it’s being uplifting, well-spoken or simply knowing when to keep your mouth shut, the posture you create makes you who you are!

What is the Tropic Premise?
“The ideal development of the jaws and teeth is dependent on correct oral posture with the tongue resting on the palate, the lips sealed and teeth in light contact for between four and eight hours a day.” Your bones and teeth grow and move in response to the pressures of your muscles and skin. Pairing your jaws closed at night when you sleep, “squeezes” out the very most perfect version of you!

What is the correct Oral Posture?
Mouth is fully closed and everything in your mouth is touching each other and no airspaces anywhere! When everything is tight together your body naturally puts all the pieces together to best match each other and that means every part nice and straight.

Is GOPex a magical cure?
GOPEx are just a series of very simple exercises. They are not in themselves anything magical or a means to change your habits, rather they just help and remind you of the goal of keeping your mouth fully close at rest.

What is the correct Oral Posture?
Mouth is fully closed and everything in your mouth is touching each other and no airspaces anywhere! When everything is tight together your body naturally puts all the pieces together to best match each other and that means every part nice and straight.

What is the 30 Day Challenge?
The most effective way to derive the benefits of GOPex, through a solid commitment of repeating key exercises for 30 days. A sponsor will review your progress and coach you to achieve your maximum potential

Who is Dr. Simon Wong?
BDSc FICCDE DipLSFO is a graduate from the University of Melbourne and practicing clinician since 1991. Trained by Dr John Mew of London and Dr. Bill Hang of Los Angeles, he developed the programme Good Oral Posture Exercises based on their principles of Facial Growth Guidance. He is Head Fellow's Mentor and Examiner at the London School of Facial Orthotropics and tasked to refine treatment strategies to implement his early intervention programme. Dr. Wong's foundational belief and driving passion in helping children develop correct oral posture will undoubtedly create the change needed across the globe to rectify the multiple chronic health problems endemic in modern society.

Who is Dr. Sandra Kahn?
D.D.S., M.S.D. is a graduate from the National University of Mexico (UNAM) and the University of the Pacific School of Dentistry in San Francisco, California. She began her work orthodontics with a specialty in physical anthropology at the University of California in Berkeley focusing her studies on human craniofacial growth and development. After 22 years of clinical experience in orthodontics treating thousands of patients, Dr. Kahn was not satisfied with traditional orthodontics as a solution treating her own children. So in 2013, she retired from "traditional" orthodontics to focus in "airway-centric" orthodontics, with a concentration on pediatric prevention of long-term Obstructive Sleep Apnea. Her approach is to treat the entire face and not just the teeth. Dr. Kahn has been invited to serve on craniofacial anomalies teams at both Stanford University and the University of California in San Francisco (UCSF). Dr. Sandra Kahn is now an author and international lecturer on the topic of airway-centric orthodontics. Dr. Sandra Kahn is currently the only Diplomat of the American Board of Orthodontics that practices exclusively Biobloc Orthotropics and airwaycentric orthodontics.

DEFINITIONS
Adult
– Responsible mature human
Automatically
– occurring independently of volition, involuntary,mechanical
Balanced
– being in harmonious
Balanced
Between four and eight hours a day – all the time when you sleep
Brain
– chief conductor of all mental and physical actions. Where thought is initiated
Breathing
– taking in air
Challenge
– difficulty in a job or undertaking that is stimulating to one engaged in it Chair that fits you properly – when your feet can reach the floor at 90 degrees
Changes
– transforming practices
Child
– an immature human that needs adult guidance and discipline
Chewing
– exercising jaw muscles to grind food
Chew like you mean it
– put all your attention in chewing with determination
Correct back posture
– straight but relaxed to confront gravity
Correct breathing
– best way of taking air
Correct oral posture
– relaxed lips in contact with teeth together lightly and tongue on the roof of the mouth
Correct resting state
– ideal way to be still
Discipline
– activity, exercise, or a regimen that develops or improves a skill; training
Diligence
– hard work, application, concentration, effort
Distress
– anxiety, sorrow or pain
Dreams
– cherished aspirations
Embark
– begin a course of action that is important or demanding
Excuses
– pretexts to release oneself from an obligation
Exercises
– something done in sake of training or improvement of health
Facial growth
– The increase in size of the face towards the front during childhood
Failure
– Not reaching one’s goals
Family
– support group that will focus on helping you succeed
Fears
– response to emotional threats real or imagined
Friend
– someone that will appreciate opportunity and is willing to put in the hard work
Food
– nourishment
Function
– activity, doing. Designed to physically move us in space
General fitness
– when your whole body can use oxygen efficiently
Good
– something positive, wonderful
Gopex
– Good Oral Posture Exercises
Habit
– acquired behavior pattern regularly followed until it has become almost involuntary
Habits
– any practice that is not conducive to good rest oral posture (mouth breathing, tongue thrusting, etc…)
Happy
– when body and mind are achieving their true potential
Hard work
– what we do to achieve anything worth it
Health
– balance
Hinder
– hurt or damage
Human nature
– the ways of acting and thinking of our peers
Ideal development of the jaws
– Jaws that are well defined towards the front of the face
Journey
– a long and often difficult process of personal change and development
Lackluster training
– undertaking with out conviction
Life
– our existence as human beings
Lips together
– touching lightly
Long-term
– results of treatment will be enjoyed in adulthood
Mastery
– proficiency, ability, capability; knowledge, understanding,comprehension, Maximum potential upper limit of what is possible
Meal
– eating real food with family or friends
Modern life
– living with commodities
Monitor
– account for every single event of poor oral rest position
Mouth fully closed
– no empty space in the mouth - lips and teeth together with tongue on the palate.
Mouth shut
– no empty space in your mouth - teeth together and tongue on the roof of the mouth
Nose
– where air should enter our bodies
Normal
– correct, not necessarily common
Not easy
– demanding
Palate
– roof of the mouth – home of the tongue
Peak performance
– Doing something at the maximum of your ability
Peak potential
– The healthiest most balanced good-looking anatomy as it was meant to be
Posture
– not doing. The position you hold in space at rest
Powerfully strong
– great force with healthy muscles
Proceed
– move forward after reaching a certain point
Protect our children
– giving the tools to survive in a harsh world READY, SET, GO – READY is your mindset, your mental preparation, your philosophical belief, your understanding of what you are about. SET is the posture, the secret to ideal growth. The position you hold in space just before you are about to go! It’s the pause before the swallow. GO is Function is doing, it is chewing, talking, swallowing etc.
Rest oral posture
– your still/quiet time
Rest
– doing absolutely nothing
Sacrifice
– an act of giving up something valued for the sake of something else regarded as more important or worthy
Safe passage
– by-passing something dangerous successfully
Serious
– a subject, state, or activity demanding careful consideration
Seriously
– with genuine, earnest intent; sincerely
Simple
– not complicated
Sleeping
– renewal of your body and mind under the proper conditions
Straight
– with out bends or kinks, even
Strong jaw muscles
– well defined healthy jaws
Success
– accomplishment of one's goals.
Supervise and assist
– be responsible for 24/7 support and accountability
Survival
– struggle to remain alive
Teaching
– transferring important information
Teeth in light contact
– like the butterfly landing
Tongue
– Strong muscle that will guide the jaws forward
Oral
– your entire mouth and face
Orthodontist
– special doctor that will help straighten your teeth
Outside voice
– reading clearly, slowly with good volume and confidence
Upstanding posture
– fine natural position
Vigilant
– account for every single event of poor oral rest position
Well spoken
– speak clearly, slowly with good volume and confidence
7 minutes a day
– smallest time period possible to make a change
30 Days
– period in which the brain can make a permanent change
Start Now
    
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Click / Click / Close

Click your tongue up against the roof of your mouth twice in a row quickly and then immediately close your mouth with teeth, lips touching and tongue against roof of mouth. There will be no spaces anywhere in your mouth. At this point the posture will be ideal. Do this to remind yourself every time you find you have separated your teeth.
Check yourself often!
Letter “N” position

Pronounce "N" and then immediately shut your mouthwith teeth and lips together.
Tongue Push Ups

With your mouth fully closed push your tongue firmly right up into the roof of your mouth.
Do groups of 6 push ups 10 times a day.
Before beginning the exercise program, you must make sure you have good back posture when sitting. See the checklist

  • Crown of head uplifted, as if by a helium balloon
  • Mouth completely shut
  • Shoulders rolled directly back
  • Belly tucked up under ribcage
  • Hips forward and butt back
  • Hands relaxed on the top of your thigh
  • Knees bent about 90 degrees in a chair that fits you properly
  • Both feet on the ground, split the same distance as your shoulders

Shoulders
To ensure that your shoulders are in the correct position, do shoulder rolls before starting. Imaging as if they were connected to the face of a clock:
  • Move your shoulders as far forward as you can.
  • Raise them as high as you can.
  • Then back as far possible.
  • Now relax them and let them fall gently, slightly behind the head and allow your hands to rest on your thighs, thumbs on top, fingers to the side.

Now you know how to sit properly make sure you go through this checklist every time you sit. You will feel filled with energy and look powerfully strong!

Now, that you are sitting with good back posture, you are ready to start Dr. Wong’s exercises.


Feet
Your feet must be well supported on the floor with even pressure ball to heel; if sitting and the chair is too high you can use books or stool so that your knees are around 90 degrees. Have them both pointing forwards and shoulder width apart.

Hips
The position of the hips when sitting or standing is most important to develop proper oral posture. As this will allow correct back posture and hence, breathing. Imagine you are wearing a belt; now roll your hips until the buckle is lower than the belt hoop at the back.
Belly
Tuck your belly up, imaging brushing it up under your ribcage.




CHEWING EXERCISE

Choose hard natural whole foods (not the soft processed factory foods!). Take a bite and chew until it turns to mush (15-20 times)! Keep your lips closed! Savor it for one second with lips and teeth lightly touching. Remember, this part of the exercise is the important bit!!
Then with your teeth still together, swallow. You need to focus on keeping the muscles of the outside of your face still.
Only movements on the inside!
Remember, always chew with lips together and always begin your swallow with all teeth touching.
Before beginning the exercise program, you must make sure you have good back posture when sitting or standing. See the checklist

  • Crown of head uplifted, as if by a helium balloon
  • Mouth completely shut
  • Shoulders rolled directly back
  • Belly tucked up under ribcage
  • Hips forward and butt back
  • Hands relaxed on the top of your thigh
  • Knees bent about 90 degrees in a chair that fits you properly
  • Both feet on the ground, split the same distance as your shoulders

Shoulders
To ensure that your shoulders are in the correct position, do shoulder rolls before starting. Imaging as if they were connected to the face of a clock:
  • Move your shoulders as far forward as you can.
  • Raise them as high as you can.
  • Then back as far possible.
  • Now relax them and let them fall gently, slightly behind the head and allow your hands to rest on your thighs, thumbs on top, fingers to the side.

Now you know how to sit properly make sure you go through this checklist every time you sit. You will feel filled with energy and look powerfully strong!

Now, that you are sitting with good back posture, you are ready to start Dr. Wong’s exercises.


Feet
Your feet must be well supported on the floor with even pressure ball to heel; if sitting and the chair is too high you can use books or stool so that your knees are around 90 degrees. Have them both pointing forwards and shoulder width apart.

Hips
The position of the hips when sitting or standing is most important to develop proper oral posture. As this will allow correct back posture and hence, breathing. Imagine you are wearing a belt; now roll your hips until the buckle is lower than the belt hoop at the back.
Belly
Tuck your belly up, imaging brushing it up under your ribcage.

Good Standing Posture Checklist
  • Crown of head uplifted, as if by a helium balloon
  • Mouth completely shut
  • Shoulders rolled directly back
  • Belly tucked up under ribcage
  • Hips forward and butt back
  • Hands relaxed, palms to the sides
  • Knees relaxed
  • Both feet on the ground, split the same distance as your shoulders



COUNTING EXERCISE

Develop nasal only breathing teaches your brain you need to rest with your mouth closed. This practice helps us maintain a closed mouth even when sleeping!

Using your “outside” voice slowly count out loud from 1 through 60 (or 30 for the very young). Pause to breathe through your nose at each count of 5. Aim to touch your teeth/lips between each count. Once in the morning and once in the evening please!
Remember in the exercise each time you pause for breath, close your mouth and breathe only through your nose. “Out” breathes can be through your nose or naturally out your mouth as you count out loud.
Before beginning the exercise program, you must make sure you have good back posture when sitting or standing. See the checklist

  • Crown of head uplifted, as if by a helium balloon
  • Mouth completely shut
  • Shoulders rolled directly back
  • Belly tucked up under ribcage
  • Hips forward and butt back
  • Hands relaxed on the top of your thigh
  • Knees bent about 90 degrees in a chair that fits you properly
  • Both feet on the ground, split the same distance as your shoulders

Shoulders
To ensure that your shoulders are in the correct position, do shoulder rolls before starting. Imaging as if they were connected to the face of a clock:
  • Move your shoulders as far forward as you can.
  • Raise them as high as you can.
  • Then back as far possible.
  • Now relax them and let them fall gently, slightly behind the head and allow your hands to rest on your thighs, thumbs on top, fingers to the side.

Now you know how to sit properly make sure you go through this checklist every time you sit. You will feel filled with energy and look powerfully strong!

Now, that you are sitting with good back posture, you are ready to start Dr. Wong’s exercises.


Feet
Your feet must be well supported on the floor with even pressure ball to heel; if sitting and the chair is too high you can use books or stool so that your knees are around 90 degrees. Have them both pointing forwards and shoulder width apart.

Hips
The position of the hips when sitting or standing is most important to develop proper oral posture. As this will allow correct back posture and hence, breathing. Imagine you are wearing a belt; now roll your hips until the buckle is lower than the belt hoop at the back.
Belly
Tuck your belly up, imaging brushing it up under your ribcage.

Good Standing Posture Checklist
  • Crown of head uplifted, as if by a helium balloon
  • Mouth completely shut
  • Shoulders rolled directly back
  • Belly tucked up under ribcage
  • Hips forward and butt back
  • Hands relaxed, palms to the sides
  • Knees relaxed
  • Both feet on the ground, split the same distance as your shoulders



READING ALOUD EXERCISE


Being well spoken is an excellent practical application of this process. Take 5-20 minutes each day to full stop in the sentence to close your mouth (Double Click and Close position!) and breathing “in” through your nose. Remember, “in” breaths are always through our nose.

Make sure to sit or stand with your back straight and shoulders relaxed as we show on page 7. Place the text you want to read on a music stand or convenient place so you can keep the book at eye level. Imagine you are reading a paragraph in front school assembly. Speak slowly and clearly, breathing through his nose, pronouncing each word correctly.