Gather the snack-sized pack of Nutella from your supply bag or any other sticky thick food such as peanut butter or cream cheese
Place a teaspoon sized amount onto the mid portion of your tongue
Place the tip of your tongue to the n-spot
Swallow 2,3 or 4 times in a row until all the Nutella is gone
Repeat this exercise 10 times a day
You can use an elastic to help hold your tongue at the n-spot
Gather the ortho elastics and the pair of chopsticks from your supply bag
Place one elastic at the tip of your tongue and a second elastic a little further back
Place the chopstick as far back on the molars as comfortable and bite down
Lift the tip of the tongue over the chopstick and relax your lips
Hold this position for 30 minutes a day