Lots of techniques do they work? maybe? maybe not?
Thumb-pulling (Palatal + Maxillary expansion)
Claims that putting your thumbs inside the mouth on the mouth palette and applying pressure can widen the maxilla and dental palette, essentially a DIY palate expander.Dental palate expanders are screwed inside your mouth to deliver constant calibrated force to achieve skeletal changes reshaping the jawline. The forces would be dependent on the kind of maxilla expander, however for a RPE (Rapid palatal expansion), the most commonly discussed dental expansion method, the force exerted is around 700-900g per side of your mouth (1).
In adults surgery is usually needed to accompany the RPE because with age palatal structures interlock. This is SARPE used to cut resistance from the bone, this is what is done in patients post puberty (2)
Doing this manually with only your thumbs could not cause the same grams of pressure that would be needed to mimic a RPE, moreover it's not done constantly - even multiple times a day could not mimic the constant exerted pressure.
Myths such as using neck stretching or platysma tugging to ‘open things up’ to somehow be able to cause fused bone to be moved is completely untrue.
Thumb-pulling sometimes is claimed to follow the mechanistic principle which claims elastic deformation can change bone growth/loss etc. However, in reality this would require an extremely high load of pressure to cause any remodelling, unlike anything your thumbs could do (3)
In adults surgery is usually needed to accompany the RPE because with age palatal structures interlock. This is SARPE used to cut resistance from the bone, this is what is done in patients post puberty (2)
Doing this manually with only your thumbs could not cause the same grams of pressure that would be needed to mimic a RPE, moreover it's not done constantly - even multiple times a day could not mimic the constant exerted pressure.
Myths such as using neck stretching or platysma tugging to ‘open things up’ to somehow be able to cause fused bone to be moved is completely untrue.
Thumb-pulling sometimes is claimed to follow the mechanistic principle which claims elastic deformation can change bone growth/loss etc. However, in reality this would require an extremely high load of pressure to cause any remodelling, unlike anything your thumbs could do (3)
No, it cannot reshape your palate or reshape the jawbone, even if you are pre-puberty it's unlikely/impossible that the force you exert could have the same effect as the pressure of an expander.
Bone-smashing
Claims that through hitting your facial muscles, like your cheeks and jawbone remodelling is stimulated. Or hypertrophy regionally like how muscles grow with exercise. This would cause your bone mass to grow allowing facial bones to be more prominent.The scientific claim of bonesmashing is that when hitting your bones and causing an injury the bone will heal in response to the injury and remodel/grow. It can cause micro fractures that would cause repair of your bone, but this would cause your bones to increase in volume.
Yet, research on the regional acceleratory phenomenon (RAP) shows that when healing from injury it can speed up the normal remodelling of your bones.
But this ‘remodelling’ is done on all bones after a fracture occurs - for example if you fractured a bone when seeing it heal, it would look uneven possibly causing a change in your face, but when the fracture heals the bone would be reshaped in the way it looked before the injury.
So, it would not affect the overall geometry of your bones (4).
As well as it not working, bonesmashing could lead to chronic inflammation, nerve damage or facial damage which would make your face actually look worse, not muscle-building.
Bonesmashing (by Clavicular) has been compared to working out your muscles to cause growth, this is caused through fibre overload but bone healing from injury will just reform the existing bone structure before it was injured not causing any new growth that will change your bone shape.
Yet, research on the regional acceleratory phenomenon (RAP) shows that when healing from injury it can speed up the normal remodelling of your bones.
But this ‘remodelling’ is done on all bones after a fracture occurs - for example if you fractured a bone when seeing it heal, it would look uneven possibly causing a change in your face, but when the fracture heals the bone would be reshaped in the way it looked before the injury.
So, it would not affect the overall geometry of your bones (4).
As well as it not working, bonesmashing could lead to chronic inflammation, nerve damage or facial damage which would make your face actually look worse, not muscle-building.
Bonesmashing (by Clavicular) has been compared to working out your muscles to cause growth, this is caused through fibre overload but bone healing from injury will just reform the existing bone structure before it was injured not causing any new growth that will change your bone shape.
No, it does not work, there is no actual scientifically proven evidence that hitting your face would build bone in a way that would improve your appearance.
When someone says ‘ you're not hitting hard enough they are lying to you. What breaks is healed and what's restored is what you already had.
When someone says ‘ you're not hitting hard enough they are lying to you. What breaks is healed and what's restored is what you already had.
Eye-pulling
Claims that through pulling on your outer eye or by stretching your eyelids you can manipulate your eye area and reduce eyelid exposure causing more hooding or deepening the set of your eyes (hunter eyes.)The bones in your eye orbit and those surrounding the skull are not able to be stretched in adulthood by any pull of muscle. The only thing that would be moved is the eyeball in your socket, not changing the position. Eyelid structure is not all made of muscle though, it is also made of skin and fat, but still pulling your eyelid won't reshape your orbital rim.
Skin in the face IS elastic and can be changed with pulling though yet it would clearly if you were to think about it does not tighten your skin, it would actually sag it and it would cause the skin to grow but not in the way.
Studies have actually shown that pulling on the skin will just stretch it out, no firming of the area but instead, loose skin and wrinkles if it's done constantly (5).
Skin in the face IS elastic and can be changed with pulling though yet it would clearly if you were to think about it does not tighten your skin, it would actually sag it and it would cause the skin to grow but not in the way.
Studies have actually shown that pulling on the skin will just stretch it out, no firming of the area but instead, loose skin and wrinkles if it's done constantly (5).
No, you cannot change orbital bone shape using this method. Skin changes due to tension causing new cells to be made when stretched, so eyepulling would actually cause sagging and would NOT give you hunter eyes (6).
Jaw exercises
Exercises like jaw trainers and chewing hard gum, by some, are claimed to sharpen the jawline or remodel the jawbone.It is true that chewing and using the jaw trainers would strengthen the jaw muscles like the masseter or temporalis. Similar to training and muscles like you would do in the gym. However, this does not say that the increase in the size of your jaw muscles would actually be prominent, it could cause some effect but not to an extremely large degree especially after you are post-puberty.
But this shouldn’t be overdone as it can cause damage to the TMJ and overwork can cause joint injury. Also, when you train the muscle, it's only the muscle that is being trained not the bone which is what causes a jawline predominantly, although masseteric hypertrophy does play a part.
The adult mandible shape cannot be changed, altering the shape of the bone would require surgery or dental work not chewing. Muscles may become thicker but that won't change the underlying bone shape.
But this shouldn’t be overdone as it can cause damage to the TMJ and overwork can cause joint injury. Also, when you train the muscle, it's only the muscle that is being trained not the bone which is what causes a jawline predominantly, although masseteric hypertrophy does play a part.
The adult mandible shape cannot be changed, altering the shape of the bone would require surgery or dental work not chewing. Muscles may become thicker but that won't change the underlying bone shape.
They do not work to an extreme degree as people may claim, but it can have a slight effect on defining the jawline, yet most definition is caused by a loss of weight. Overdoing chewing and training can cause joint issues though.
Chin tucks/ Posture
Claims that performing chin/neck exercises can increase projection of your chin or jaw, improving forward growth.The exercises would strengthen your neck flexor muscles, correcting head posture, therefore improving spine structure and so improving profile visibility.
Improving your posture can make your jawline more prominent but it does not change bone position, mandible and cervical spine are fixed in adulthood. The improvement would come from repositions of your body not changing any bone structure by any remodelling (7). The exercises show no evidence of increasing bone length or geometry, but they tighten neck muscles and decrease a flat face appearance, in turn basically making you look better by lifting your chin line.
Improving your posture can make your jawline more prominent but it does not change bone position, mandible and cervical spine are fixed in adulthood. The improvement would come from repositions of your body not changing any bone structure by any remodelling (7). The exercises show no evidence of increasing bone length or geometry, but they tighten neck muscles and decrease a flat face appearance, in turn basically making you look better by lifting your chin line.
Yes, they do work and can improve appearance by strengthening neck muscles and improving your alignment, but they don't change bone position.
Sleeping positions (sleeping on your back)
Claims that when you sleep on your back you are preventing facial asymmetry causing the face to remain more balanced.Sleep position can affect your soft tissues not your bones, so if your asymmetry is anything other than possibly one side of your face storing more fat than the other, the asymmetry will remain regardless of what side or position you sleep in. Facial bones are fused in adults and can't be changed by gravity or pressure when you are sleeping (8).
But if it is not caused by bones then it is shown that sleeping on one side can cause soft tissue imbalance which is causing asymmetry so sleeping on your back would prevent this. Skin could fold on the side that you are applying pressure to, so if you are to stop sleeping on your side future compression and soft tissue changes that could cause asymmetry can be prevented.
Sleeping on your back cannot cause bone-driven asymmetry but sleep induced creases, wrinkles, jowls and more can be prevented.
But if it is not caused by bones then it is shown that sleeping on one side can cause soft tissue imbalance which is causing asymmetry so sleeping on your back would prevent this. Skin could fold on the side that you are applying pressure to, so if you are to stop sleeping on your side future compression and soft tissue changes that could cause asymmetry can be prevented.
Sleeping on your back cannot cause bone-driven asymmetry but sleep induced creases, wrinkles, jowls and more can be prevented.
Sleeping on your back can reduce pressure related wrinkles or puffiness but not facial structure; it instead protects your soft tissue, so therefore still would be beneficial.
Mouth Taping
Claims that when you are sleep taping your mouth shut would cause nasal breathing and therefore make your jawline more prominent or possibly increase your chin posture.Mouth taping has not been studied largely in changing facial aesthetics it has been studied mostly in sleep medicine, in those who mouth breathe studies have shown that it can reduce snoring by 50% (9). This is saying that if you already mouth breath when sleeping or when awake mouth taping at night can cause a reduction in this. This would mean the negative effects of mouth breathing would be inadvertently reduced, reducing downwards growth but it would not cause your jawline to reshape or any downwards growth to be reduced.
Yet, there is no credible source to show that mouth taping would affect your jawline, and this has been proven, tape affects your breathing not your bones/ muscles (10).
Yet, there is no credible source to show that mouth taping would affect your jawline, and this has been proven, tape affects your breathing not your bones/ muscles (10).
If done correctly it can help stop mouth breathing by limiting habits of mouth breathing and reduce snoring at night. It however does not improve your bones. But it is dangerous for those who suffer from sleep apnoea.
Neck training
It claims that strengthening the neck muscles through methods such as neck raises, curls and shrugs can thicken the neck and raise the thyroid and increase attractiveness.Resistance exercises can build muscle bulk in your neck like your traps just like any other exercise would do, and a thicker neck with more muscles prominent would give a better perceived jawline as it changes your jaw to neck ratio.
That is only the effect of muscles and posture however not your bones, you cannot raise your thyroid as the cartilage is fixed. The exercises would improve posture and could correct your head tilt which would improve your face's look. But that does not mean that neck training can change any bones and the bones you already have would stay in shape.
That is only the effect of muscles and posture however not your bones, you cannot raise your thyroid as the cartilage is fixed. The exercises would improve posture and could correct your head tilt which would improve your face's look. But that does not mean that neck training can change any bones and the bones you already have would stay in shape.
Yes they make your neck look stronger and thicker, and this would improve your appearance making you look more masculine and improve your posture. This would not reposition bones or cartilage though.
Zygo Pulling
The claim is that pulling upwards on your cheeks can lift your cheekbones and slim the face giving you hollow cheeks potentially.Cheekbones, as shown the name, are determined by your bones, but also the fat pads and muscles. But also, no muscles or tendons are structured in a way that pulling could reposition them, so the zygomatic bone would not change. Any other exercises or ‘pulling’ that are said to target bones cannot, but they may train muscles. It's impossible to lift the bone or increase the volume through these methods. Straining your muscle would probably just cause your skin to stretch and cause wrinkles or loose skin. (11)
Zygomatic pulling is unsupported by any scientific evidence and would not raise your cheekbones, it can shift soft tissue potentially and stretch the skin though.
To enhance your cheekbones, filler and surgery are the ways to go.
To enhance your cheekbones, filler and surgery are the ways to go.
Principles in short
- Adult bones can only adapt when heavy loads are exerted on them, like a dental expander. Most exercises like pulling and etc. Would target your skin and muscles do not increase bone growth.
- Skin is adaptable, but not in a way that you would be able to tighten it, by stretching your skin new cells can grow causing loose skin.
- Regional Acceleratory Phenomenon (RAP), when you fracture your bones, healing is faster but that does not add new bones or increase the volume. RAP increases bone turnover that would not change the bone size.
- https://pmc.ncbi.nlm.nih.gov/articles/PMC4148550/#:~:text=force of 800 g was determined,2–3 mm lateral to the midpalatine
- https://www.mdpi.com/2227-9067/11/8/1013#:~:text=The most reliable results can,pubertal patients [7,8
- https://www.ncbi.nlm.nih.gov/books/NBK499863/#:~:text=The German anatomist and surgeon,1
- https://en.wikipedia.org/wiki/Regional_Acceleratory_Phenomenon#:~:text=The effects of regional acceleratory,1
- https://www.healthline.com/health-news/facial-exercises-help-you-look-younger
- https://www.nature.com/articles/d41586-020-02253-0
- https://arxiv.org/html/2508.18580v1#:~:text=From a rehabilitation standpoint, chin,without
- https://www.voguearabia.com/article/pillow-talk-is-side-sleeping-making-your-face asymmetrical#:~:text=Dr%20Yash%20Mehta%2C%20founder%20and,%E2%80%9D
- https://pubmed.ncbi.nlm.nih.gov/36141367/#:~:text=Conclusions: Mouth,CPAP therapy or surgical intervention
- https://www.elateorthodontics.com/mouth-taping/#:~:text=The trend of using mouth,your mouth changes facial structure
- https://www.healthline.com/health/facial-exercises-are-they-bogus#:~:text=The muscles in the face,it out, not tighten it
In short some of them work some of them don’t, none of them will affect your bones.
Thank you for reading maybe
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