G o o d O r a l P o s t u r e e xe rc i s e s

YO U R GU ID E TO B E IN G HEALTHI ER, GROWI N G STRON GER

A N D HAV IN G STRAI GHTER TE E TH!

DR. SIMON WONG • DR. SANDRA KAHN

ILUSTRATIONS SUSAN SZECSI
 www.gopex.org
G o od O ral P o stu re E xer c ic es

“Why on Earth are Orthodontists talking about posture?”

GOPex
Good Oral Posture Exercises

© First English Edition, 2015

ISBN: 978-0-9963349-0-7

Acknowledgements To Dr. John Mew in recognition to his great service to humanity, to David,
Ilan, and Ariela, for their patience and support. 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
Texts: Dr. Sandra Kahn, Dr Simon Wong
shut, the posture you create makes you who you are!
Graphic Design: Susan szecsi
Ilustrations: Susan Szecsi, Laura Liberatore, Dr. Sandra Kahn So here is your guide to being healthier, growing stronger
and having straighter teeth!
 TROPIC PREMISE INTRODUCTION
This book 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..

Our conditioning or lack there of it hugely influences our growth and

development. Good training gives us correct growth. Shiny and bright
never comes from lackluster training. That is the Tropic Premise.

1
 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 Notice all the teeth are in contact,
and skin. Pairing your jaws closed at night when you sleep, “squeezes” out the very this needs to be light.
most perfect version of you! Notice how the tongue rests
completely on the palate and the
floor of mouth together at once.

SOFT
PALATE
HARD
PALATE
Correct oral posture means the mouth is fully closed.
It means everything touching each other and no airspaces anywhere!
TONGUE
1
TROPIC PREMISE Prof. John Mew,
When everything is tight together your body naturally puts all the
London School of Facial Orthotropics pieces together to best match each other and that means every part
nice and straight.

This book contains exercises that will help you naturally keep your mouth fully
closed when you are at rest.

2 3
Nature requires proper oral In ancient times children
posture for good growth and grew up strong, but modern
development.* life has a habit of separating
us from what is natural.
While you are forming, your mother
protects you by keeping you safe in her Look at the baby sitting in the car seat,
body. When you are born this all changes, held not by mother but by machine made
so to survive you must be taught to be cradle.
strong. What can you tell me about his position?
Look at the lady nursing her baby. How does it compare to the breastfed
Note her straight back, toned yet relaxed baby in her mother’s arms? How does it
at the same time. See her encouraging compare to the active, on the move baby?
proper development of her baby’s hips
and back by nursing her child at a natural
angle.

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.

Is this slouching boy good form?

*Based on research of the ancient posture of
"Eight steps to a pain-free back"
Esther Gokhale.

4 5
 Before beginning the exercise program, you must make
sure you have good back posture when sitting or standing.

GOOD SITTING
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 on the top
LIPS of your thigh
CHIN • Knees bent about 90 degrees in
Dr. Simon Wong, Dr. Sandra Kahn, and Dr. John Mew NECK
a chair that fits you properly
SHOULDERS • Both feet on the ground, split the
same distance as your shoulders
BACK
The good news is that we can reverse the damage and
return to the upstanding posture we were born to have.
HANDS

Getting back to your natural posture is easier than you think.

HIPS
KNEE

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!

FEET

6 7
 GOOD POSTURE KEY STEPS BY STEP

• 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.

• 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:
1. Move your shoulders as far forward as you can.
2. Raise them as high as you can.
3. Then back as far possible.
4. Now relax them and let them fall gently, slightly behind the
head and allow your hands to rest on your thighs, thumbs on • Hips
top, fingers to the side. The position of the hips when sitting or
standing is most important to develop
SEE HOW EASY? proper oral posture. As this will allow
correct back posture and hence,
Now you know how to sit properly
breathing.
make sure you go through this
checklist every time you sit. You Imagine you are wearing a belt;
will feel filled with energy and look now roll your hips until the buckle
powerfully strong! is lower than the belt hoop at the back.

• Belly
Now, that you are sitting with good back Tuck your belly up, imaging brushing it
posture, you are ready to start up under your ribcage.
Dr. Wong’s exercises.
8 9
 GOOD STANDING POSTURE CHECKLST DR. WONG'S EXCERCICES

THE 4 CORNERSTONES TO HEALTH:

1) Resting with your mouth fully closed

2) Nose only breathing at rest
3) Chewing like you mean it
HEAD 4) Swallowing with your teeth together

With this in mind these exercises focus on improving how you rest but will also
MOUTH

help to make you stronger and fitter. They will strengthen your jaw muscles as well
SHOULDERS as your general fitness.

BELLY

FINDING CORRECT ORAL POSTURE

BACK
a) "Click / Click / Close"
Click your tongue up against the roof of your mouth twice in a row quickly and then
HIPS and ARMS
immediately close your mouth with teeth, lips touching and tongue against roof of
BOTTOM 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.
• Crown of head uplifted, as if by a Check yourself often!
helium balloon
• Mouth completely shut b) Letter “N” position
• Shoulders rolled directly back Pronounce "N" and then immediately shut
KNEES
• Belly tucked up under ribcage your mouthwith teeth and lips together.
• Hips forward and butt back
• Hands relaxed, palms to the sides
c) "Tongue Push Ups”
With your mouth fully closed push your
• Knees relaxed
tongue firmly right up into the roof of your
• Both feet on the ground, split the
mouth.
same distance as your shoulders
FEET
Do groups of 6 push ups 10 times a day.

10 11
BUILDING GOOD MUSCLE TONE Practice these chewing exercises during the family meal time. At first set aside time
With these exercises you will learn to rest correctly between chewing your food every dinner for a few minutes. Then later put time aside for each meal.
and build up your jaw muscles. Sit as we have showed you. Choose food that will Remember, the only way to reach this goal is to chew like you mean it and swallow
strengthen your teeth and jaws, such as lightly cooked vegetables, meat and whole with your teeth together!
fruits. No processed food because they are designed to be soft! Repeat, repeat, repeat… and they eventually become your normal habit.

CHEWING EXERCISE
1. 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!
2. Savor it for one second with lips and teeth lightly touching. Remember, this part
of the exercise is the important bit!!
3. 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.

Grandma says: On the table one

sits straight, chews throughly
and with one's lips together!

Compare the poor posture of the child sitting on the right to good posture
of the girl sitting on the left. What differences do you notice?
CHEWING EXCERCICES BUILD GOOD MUSCLE TONE Remember, the only way to reach your goal is to chew like you mean it!

Do not distract yourself by reading,

Chew 1-2 seconds pause
15-20 times then swallow
watching television, using computers or
until food phones while you eat. You will not benefit
turns into Only throat muscles
mush should show any if you do not give these exercises
movement at the time 100% of your attention.
of swallow

12 13
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!

READING ALOUD EXERCISE

Being well spoken is an excellent practical application of this process. Take 5-20
COUNTING EXERCISE minutes each day to ull stop in the sentence to close your mouth (Double Click
Using your “outside” voice slowly count out loud from 1 through 60 (or 30 for the and Close position!) and breathing “in” through your nose. Remember, “in” breaths
very young). Pause to breathe through your nose at each count of 5. Aim to touch are always through our nose.
your teeth/lips between each count. Once in the morning and once in the evening Make sure to sit or stand with your back straight and shoulders relaxed as we show
please! on page 7. Place the text you want to read on a music stand or convenient place so
Remember in the exercise each time you pause for breath, close your mouth and you can keep the book at eye level.
breathe only through your nose. “Out” breathes can be through your nose or naturally Imagine you are reading a paragraph in front school assembly. Speak slowly and
out your mouth as you count out loud. clearly, breathing through his nose, pronouncing each word correctly.

14 15
 30 DAY CHALLENGE

Use a slow and clear voice, breathing through your nose at the puntuations.
When you start these exercises you might feel like you are short of breath. This is
normal. Keep at it and with consistent practice before long you'll be fit enough to
breathe only through your nose.
Don’t be surprised if you notice a huge difference in how you feel as you get fitter
and fitter!
To really make a difference to make these exercises change your posture you have
to repeat and repeat them until your brain makes your body close your mouth and
keep closed automatically whenever you rest.

Do you know what the one exception punctuation point

is when you should take breathe through your mouth?
2 MINUTES OF CHEWING 5 MINUTES OF READING
LIKE YOU MEAN IT ALOUD
!”
I NT……“!!!!!!!!!!!!!!!!
H
Good oral posture will help you grow stronger, become fitter, sleep more peacefully
and help you look smarter too! This is really important for your body and mind to
Sometimes it is correct to be at be happy.
“peak” performance, and then you For you to change, you have to convince your brain to take this seriously. Your
need all the air you can take! brain normally is quite busy worrying about many different things. So unless you do
something all the time, it’s quite difficult to do it well. If it’s difficult, your brain won’t
like it, so your brain won’t want you to change. (Yes it's your brain that's lazy… not
you)
We recommend you undertake a simple method of Here’s the flip side, if you do something seriously and all the time then your brain
building change that becomes habit. We ask you to do takes it seriously and it helps you to do it automatically. This is how you change. Do
the exercises every day for 30 days in a row, without something seriously enough times and it changes you!
missing even one day. We call this the 30 day challenge! How much time you ask? Well 30 days in a row, should about do it! BUT you have
Make sure everyone in your family helps you out, you to mean it for your brain to want to help you out, so YOU CAN’T EVEN MISS
cannot do this alone! ONE DAY IN THE THIRTY!

16 17
 THE FINISHING EXERCISES
Are you "Ready", are you Set" for the challange? TO IMPROVE REST ORAL POSTURE

To make it simple you are to focus on the two most important of the exercises,
the chewing and the reading. For 30 DAYS IN A ROW devote two minutes to
chewing and swallow each meal time as we show on page 12 and 5 to 10 minutes
to reading every night as we show on page 14. a) LEARN TO SMILE WITH AN OPEN MOUTH.
Remember YOU CAN NOT MISS EVEN ONE DAY. If you miss even 1 day, you A beautiful smile is wide, balanced and relaxed. Here’s a great way to teach your
must start again from the beginning as if it was day 1. Note in the table that we face to know “happy.”
provided in this brochure, every day you do the exercises. These are just only Stand up straight in front of the mirror and smile showing your teeth, making sure
about 10 minutes a day, so there are no excuses not to do your exercises daily! your smile is nicely even. Hold it for 3-4 seconds. Do this 10 times every day. Share
To help you in your mission, make sure your parents supervise you. You can even it around the others.
ask for our help. Have mum or dad tape 30 seconds of each of your exercises
daily with a phone or tablet and send it to one of our supervisors to monitor
your progress.
We think you will also have fun and learn a lot from watching your progress in
the videos!
Important!
Remember you can only change if you take this
seriously. Doing only some of the exercises only
some of the time just tells your brain not to waste
its time in helping you change your posture. It won’t
be bothered, if you can’t be bothered!

18 19
 30 DAY CHALLENGE RESULTS

Once you've completed the "30 day challenge", you will have established the
commitment your brain needs to put your body to work and rest as nature intends.

YOU WILL BECOME STRONGER

It is hard work keeping your mouth closed. When you train your muscles to lift your
jaw up all the time that work pays off by building a stronger you!

YOU WILL DIGEST YOUR FOOD BETTER

Eating real food and mushing up the chunky bits for your stomach will make your
body much happier.

b) COMPARE YOUR YOU WILL SLEEP BETTER AND YOUR BODY WILL GROW
POSTURE IN THE MIRROR STRAIGHTER
Stand in front of the mirror. Try After you have programmed your brain to keep your mouth closed when you're at
this, first stand slouching and with rest during the day, your brain will tell your body to sleep with your mouth closed
an open mouth. Consider how you too. This will allow more oxygen to your body, as your nose filters, warms and
look. Then stand up straight and moisturizes the air you breathe, which is how your lungs like it.
close your mouth fully. Note the
difference.
Then smile as you have practiced.
Really look at yourself. What do you
think of yourself when you are like this?

ALTITUDE AND ATTITUDE

We have had you focusing on your body posture. The “altitude” you have taken is
what puts you high up off the ground. But don’t forget posture also applies to your
attitude or in other words, “your mood”.
Be committed and then do as you say you will. Keeps your promises! Certainly
don’t give mum or dad a hard time for reminding you of your chores and exercises.
If your parents forget to remind you to do your exercises, you remind them!

20 21
 WHEN YOU SPEAK

Hi…

Does she ever

breath…?

Nose breathing sleep is always peaceful

When sleeping open mouthed, expect disturbances!

(Snore…)
Oh my…

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 DON'T JUST RAMBLE UNTIL YOU FALL OVER FOR LACK OF BREATH
people listen and reply, it’s more fun for everyone!

22 23
 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.

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

Happier! 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!!!

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.
Getting more even when you use up less!
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!

24 25
 FOR PARENTS:
OUR DEFINITIONS GOPex DEMANDS Your “Iron Discipline”

Adult – Responsible mature human Lips together – touching lightly

Automatically – occurring independently of volition, involuntary, Long-term – results of treatment will be enjoyed in adulthood
mechanical Mastery – proficiency, ability, capability; knowledge, understanding,
Balanced – being in harmonious
Between four and eight hours a day – all the time when you sleep
comprehension,
Maximum potential upper limit of what is possible
The success or failure of GOPEX during and after the 30-day trail is 100% reliant on you as a
Brain – chief conductor of all mental and physical actions. Where
thought is initiated
Meal – eating real food with family or friends
Modern life – living with commodities
parent and the total discipline that you MUST apply. If you are not prepared to give up everything
Breathing – taking in air Monitor – account for every single event of poor oral rest position to change every aspect in your child’s behavior which is contributing to the problem, then DO
Mouth fully closed – no empty space in the mouth - lips and teeth
Challenge – difficulty in a job or undertaking that is stimulating to together with tongue on the palate. NOT BOTHER.
one engaged in it Mouth shut – no empty space in your mouth - teeth together and
Chair that fits you properly – when your feet can reach the floor tongue on the roof of the mouth
at 90 degrees
Changes – transforming practices Nose – where air should enter our bodies This book includes work for your child, yet each of those items requires you as a parent do work
Child – an immature human that needs adult guidance and discipline Normal – correct, not necessarily common
Chewing – exercising jaw muscles to grind food Not easy – demanding as well, as they are the children and you are the adult. While these techniques are simple, they
Chew like you mean it – put all your attention in chewing with Palate – roof of the mouth – home of the tongue
determination Peak performance – Doing something at the maximum of your ability are not easy. The tasks have been designed to make them simple for your children to perform.
Correct back posture – straight but relaxed to confront gravity
Correct breathing – best way of taking air
Peak potential – The healthiest most balanced good-looking anatomy
as it was meant to be Mastery of these tasks by your child is not easy and requires you as a parent to be unwavering in
Correct oral posture – relaxed lips in contact with teeth together
lightly and tongue on the roof of the mouth
Posture – not doing. The position you hold in space at rest
Powerfully strong – great force with healthy muscles
your diligence to insure your child’s absolute and strict adherence over the long-term.
Correct resting state – ideal way to be still Proceed – move forward after reaching a certain point
Discipline – activity, exercise, or a regimen that develops or Protect our children – giving the tools to survive in a harsh world
improves a skill; training
Diligence – hard work, application, concentration, effort READY, SET, GO – READY is your mindset, your mental preparation,
POSTURE AND FUNCTION
Distress – anxiety, sorrow or pain your philosophical belief, your understanding of what you are about.
Dreams – cherished aspirations 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 The reason why this system is not more popular is that most dental professionals or even most
Embark – begin a course of action that is important or demanding swallow. GO is Function is doing, it is chewing, talking, swallowing etc.
Excuses – pretexts to release oneself from an obligation Rest oral posture – your still/quiet time people don’t understand the importance of the relationship between “Posture and Function”
Exercises – something done in sake of training or improvement of Rest – doing absolutely nothing
health Sacrifice – an act of giving up something valued for the sake of related to your child’s growth. “Function” are activities like swallowing or chewing, when you
Facial growth – The increase in size of the face towards the front
during childhood
something else regarded as more important or worthy
Safe passage – by-passing something dangerous successfully are doing things. “Posture” are the body’s resting positions between those Functions, “the resting
Failure – Not reaching one’s goals
Family – support group that will focus on helping you succeed
Serious – a subject, state, or activity demanding careful consideration
Seriously – with genuine, earnest intent; sincerely
state.” The 30-day challenge, properly performed, trains the brain and the body to know how to
Fears – response to emotional threats real or imagined
Friend – someone that will appreciate opportunity and is willing to
Simple – not complicated
Sleeping – renewal of your body and mind under the proper
be in the “correct” resting state = Posture. The resting state of the tongue significantly impacts
put in the hard work conditions facial growth through continuous and light pressure. We, all of us, spend more time in rest than
Food – nourishment Straight – with out bends or kinks, even
Function – activity, doing. Designed to physically move us in space Strong jaw muscles – well defined healthy jaws in action, and thus you, as a parent, must be constantly vigilant to promote the right Posture by
Success – accomplishment of one's goals.
General fitness – when your whole body can use oxygen efficiently Supervise and assist – be responsible for 24/7 support and monitoring your child in their resting state.
Good – something positive, wonderful accountability
Gopex – Good Oral Posture Exercises Survival – struggle to remain alive
Habit – acquired behavior pattern regularly followed until it has
become almost involuntary Teaching – transferring important information DR. WONG SAYS TO HIS PATIENTS:
Habits – any practice that is not conducive to good rest oral posture Teeth in light contact – like the butterfly landing
(mouth breathing, tongue thrusting, etc…) Tongue – Strong muscle that will guide the jaws forward
Happy – when body and mind are achieving their true potential
Hard work – what we do to achieve anything worth it
Oral – your entire mouth and face
Orthodontist – special doctor that will help straighten your teeth
"My job is to put your child as close to their peak potential as possible. I am bias; you need to
Health – balance
Hinder – hurt or damage
Outside voice – reading clearly, slowly with good volume and
confidence
prioritize this over every other activity. Your child’s health and wellbeing is my priority. If you feel
Human nature – the ways of acting and thinking of our peers we are in the same page, I can guide you."
Upstanding posture – fine natural position
Ideal development of the jaws – Jaws that are well defined towards Vigilant – account for every single event of poor oral rest position
the front of the face Well spoken – speak clearly, slowly with good volume and confidence
Journey – a long and often difficult process of personal change and
development 7 minutes a day – smallest time period possible to make a change
30 Days – period in which the brain can make a permanent change
Lackluster training – undertaking with out conviction
Life – our existence as human beings

26 27
 CASE STUDY
They contiued to practice the exercises, but with focus on making
every single word spoken or bite chewd meaningful.

One of our GOPEx mothers “Jane” took a month out of work to monitor her 7 year old daughter “Ally”. Jane Something changed in the wiring of Ally's brain, and with it, Ally's
and Ally had both struggled with developing the posture changes the exercises aimed to achieve.They were very facial growth.
consistent with the program but found only small improvements in Ally’s posture. She learnt the lesson and a new habit formed!.

Dr Simon sat with the whole family and spoke about why change was so slow.
“I know you are doing the exercises every day and I see that when you put your mind to it during the exercises
period, your posture improves.” He said, “But I also notice when you don’t pay attention, you go back to your
old habits. “The exercises are a lesson for change. Doing them is a good thing but the change only happens
when the lesson is learnt. We have to take the exercises seriously to help our brains remember the importance
of the lesson itself. “Perhaps in addition to the time spent, we also need to focus our attention on making it our
habit? If this doesn’t happen easily we must consider being stricter, supervising and disciplining when we are
not taking this matter seriously. ”
Jane and Ally went home and worked out a plan to focus not only their time in practicing the lessons
but also their attention on making a real change in their lives.

We need a plan to focus

attention throughout the day After
GOPex 30 day
challange

Ally learnt to keep her mouth closed at rest. Even when

fast asleap she rested with her mouth fully closed.!
"In addition the time spent, we
also need to focus our attention
When you don't pay attention you go back to your old habits. on making it our full habit"
Jane made the decision to take time off work and pulled Ally out of school to keep her home where she
could watch her all the time. It was mutually agreed every time Ally was caught with her mouth open, she would
Jane made the decision to take time off work and pulled ally of school to keep her home where she could watch her all the time.
acknowledge this by making an immediate correction to her posture but also record it in her diary. It was agreed
Their diary accompained them everywhere in
after 5 marks of “debit” she would accept a “consequence”. Ally has a favourite toy, a stuffed animal. She would
play dates, birthday parties and grandma's house. Ally, it is the fifth time, please draw not be allowed to play with her toy for 24 hours to work off her “debit”. Every 5 marks would debit a further 24
Everywhere they went, Jane watched and watched the line, and I am taking Mr Gugu hours without her toy. For the next 30 days Ally stayed with Jane all the time and Jane watched Ally with all the
and reminded and reminded. away for a day ... attention of a protective lioness. Her diary accompanied them everywhere, to play dates, birthday parties, and
grandma’s house. Everywhere they went, Jane watched and watched and reminded and reminded. There were
many marks, tears and many days without her toy. But they persisted, preserved and after 3 weeks, a change
happened. Ally learnt to keep her mouth closed at rest. Even when fast asleep she rested with her mouth fully
closed! Something changed in the wiring of Ally’s brain. She learnt the lesson and a new habit formed!

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?

Ally has a favorite toy, a stuffed animal. She wouldn't be allowed to play with her
At the end of the day the guardian supervisor is the one that
toy for 24 hours to work off her "debit". Every five marks debit a further 24 can make or break this program!
hours withouth her toy.

28 29
 FINAL WORD

START DAY
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

GOPex 30 Day Challange

discipline through hard work!

PHOTOCOPY BEFORE FILLING-IN SO YOU CAN USE IT DURING YOUR WHOLE TREATMENT
MONTHLY WORKBOOK FOR
Visit our website gopex.org to get more information and watch videos.

30
100% GOPex 100% GOPex

30 day GOPex GOPex + Biobloc Orthotropics

3 years old

5 month GOPex 6 month GOPex

7 years old 10 years old

32 33
 REMEMBER ABOUT THE AUTHORS

The 30-day program is just one simple introduction in how you might change the Dr. Simon Wong BDSc FICCDE DipLSFO is a graduate from the University of Melbourne
habits of your daily life. Real change is only possible if these habits are made part and practicing clinician since 1991. Trained by Dr John Mew of London and Dr. Bill
of daily life. Hang of Los Angeles, he developed the programme Good Oral Posture Exercises
When you finish the 30 days, don’t stop. Keep going. 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
When eating, chew like you mean it. Pause when you are done and really taste each
treatment strategies to implement his early intervention programme. Dr. Wong's
mouthful before you swallow. foundational belief and driving passion in helping children develop correct oral
When resting, breathe through your nose and keep your mouth shut! posture will undoubtably create the change needed across the globe to rectify the multiple
chronic health problems endemic in modern society.
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 Dr. Sandra Kahn D.D.S., M.S.D. is a graduate from the National University of Mexico (UNAM)
goal of keeping your mouth fully closed at rest. 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
Use the exercises but more importantly choose to remember, remind of California in Berkeley focusing her studies on human craniofacial growth and
yourself and then keep your mouth closed. One of the most important development. After 22 years of clinical experience in orthodontics treating thousands
decisions you can make for your health undoubtedly is to choose to develop of patients, Dr. Kahn was not not satisfied with traditional orthodontics as a solution
treating her own children. So in 2013, she retired from "traditional" orthodontics to
and hold Good Oral Posture.
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 Diplomate
of the American Board of Orthodontics that practices exclusively Biobloc Orthotropics and airway-
centric orthodontics.

Susan Szecsi 2D artist, illustrator and visual storyteller. She has worked in editorial and
children's books illustration, games, advertising, character design and animation. She
was born in Hungary, where she was traditionally trained learning art anatomy,
color theory and composition. Currently, Susan lives in Berkeley, CA.
Portfolio: www.brainmonsters.com and klinarts.blogspot.com

Keekaroo ® chair adapts to the

growth of children.

34 35
 Summiting Everest by heli drop is a sure fire way to big achievements.
But don’t forget, an easy lift up doesn’t always provide a safe landing down!
Very often, worthy achievements really are just a series of small uphill steps!

GOPex IS THE PREPARATION

30 CONSECUTIVE DAYS OF “SMALL UPHILL STEPS”