"My teeth were in bad shape, but thanks to the staff at Landmark Dental, I love to smile again" – David



Proper Posture

The key to your rehabilitative program is proper posture. This is true whether you are performing the assigned exercises or throughout your daily activities, including sitting and sleeping. The exercises on these pages will do little good and may even be harmful, if not done from a position of proper posture. This proper posture may be achieved through the use of the “Military Tuck” described and Illustrated below.

The Military Tuck

1. Imagine that a wire is attached to the top of your head and lifting, or extending the head so that it is extremely erect.

2. Place the shoulders back and down, while keeping the eyes level on the horizon.

3. Imagine that you are flattening the back of the neck to decrease the curve of the neck. If the exercise is done against a wall, you can imagine that you are trying to place the back of your neck flat against the wall. Using the wall as a guide may be a valuable aid when learning to do this exercise.

4. AVOID letting your head and shoulders come forward, whether performing the exercises or during any part of your daily activities. See the examples below.

This is the position considered ideal for normal and proper muscle harmony.

Therapeutic Exercises

GENERAL INSTRUCTIONS: Unless otherwise directed by your doctor, hold the final position of each exercise for a full ten seconds. In general, you should repeat each exercise once each hour unless directed otherwise. Continue doing the exercises on a daily basis until told otherwise by your doctor.


Special Considerations


Extra pounds may contribute to back and neck problems and their associated pain.  Reduce gradually on a sensible program.  Avoid fad diets. Be consistent. Enjoy the rewards!


Consider the use of an underwire support bra with non-elastic straps. This can help relieve stress on the shoulders which may be contributing to your problems.


Some people have a problem with their jaw opening too wide, especially when they yawn. Occasionally this may lead to the jaw locking open or having a catch as you try to close. To avoid this problem, develop the habit of covering your mouth with your hand as you yawn, and as you do, hold the bottom of your jaw with youe little finger to prevent it from opening too wide. With practice, this can easily be done in public without embarrassment.