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Quick Summary: Put a rolled up shirt on top of or under your pillow and lay down on your front. The hard shirt will stop jaw issues, angle issues and height issues. Scroll down for more strategies and explanations.

 

What to do

 

1. Ball up a shirt (use a hoodie for a larger ball up) around your hand and put it on top of your pillow and lay on your front. Your jaw will be more supported instead of sinking into the pillow and you won’t have to constantly adjust and will be able to lay still for a long period of time. This will straighten out the angle of your head and you won’t have your face fall into the pillow and find the hold difficult and find it difficult to breathe. Sometimes one pillow is too little yet with this strategy it will hold well at this height. You can also put the balled up shirt under your pillow, there will be less control yet potentially more comfort due to the wider pillow being used.

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2. Put your pillow stack towards the foot of the bed if the TV is in that direction so that you can have a comfortable way of laying down on the front. Unlike laying down on the side the front view will let you watch the television. Also works great with large stand phone holders.

 

3. Add the balled up shirt from guide 3 to your elbow for a great recovery technique while being able to watch entertainment.

 

Why it works

 

1. Many of the pain causing features of laying down on your front are removed automatically with the shirt technique and allow for laying down on the front. The main one being that a hard balled up shirt supports the jaw for you.

 

Other notes

 

1. Try to limit the use of this technique to 2-3 hours a day as the front and head will get sore from this. Healthier people may find they can do this longer yet still use responsible and liable judgment for the best use of this technique.