Tongue Lifts: Benefits, Technique, and Common Mistakes

How to do tongue lifts?

Tongue lifts are a fundamental exercise in myofunctional therapy, involving the elevation and suction of the entire tongue against the roof of the mouth, primarily engaging the intrinsic and extrinsic tongue muscles to improve oral posture, swallowing, and breathing mechanics.

What Are Tongue Lifts?

Tongue lifts, also known as tongue suction exercises, are specific movements designed to strengthen the muscles of the tongue and promote proper resting tongue posture. This involves lifting the entire body of the tongue, from tip to base, and suctioning it firmly against the palate (roof of the mouth). While seemingly simple, proper execution requires precise muscular control and awareness of oral anatomy. These exercises are often prescribed by myofunctional therapists, dentists, and speech-language pathologists as part of a broader treatment plan for various oral and respiratory conditions.

The Anatomy of Tongue Lifts: Muscles Involved

The ability to perform an effective tongue lift relies on the coordinated action of several muscles:

• Genioglossus: The largest and strongest extrinsic tongue muscle, primarily responsible for protruding and depressing the tongue, but also crucial for elevating the posterior tongue.
• Mylohyoid: A flat, triangular muscle forming the floor of the mouth. It elevates the hyoid bone and the tongue, particularly important for the initial lift and suctioning action.
• Stylohyoid: Elevates and retracts the hyoid bone, indirectly assisting in tongue elevation.
• Intrinsic Tongue Muscles: These muscles (superior longitudinal, inferior longitudinal, transverse, and vertical) alter the shape of the tongue, enabling it to conform to the palate and create the necessary suction.
• Palatoglossus: Elevates the back of the tongue and depresses the soft palate, helping to seal the oral cavity during suction.

The goal is to engage these muscles to create a vacuum effect, pulling the tongue upwards and maintaining full contact with the palate.

Why Practice Tongue Lifts?

Regular practice of tongue lifts can yield several significant benefits, primarily related to improved oral function and overall health:

• Improved Oral Posture: Establishes the correct resting position of the tongue, which should be entirely on the roof of the mouth with the tip lightly touching the incisive papilla (the small bump behind your upper front teeth).
• Enhanced Nasal Breathing: Proper tongue posture encourages habitual nasal breathing by opening the airway in the pharynx, reducing reliance on mouth breathing.
• Support for Sleep Apnea and Snoring: Strengthening the tongue and pharyngeal muscles can help maintain an open airway during sleep, potentially reducing symptoms of mild obstructive sleep apnea (OSA) and snoring.
• Optimized Swallowing Mechanics: Reinforces the "tongue wave" motion necessary for efficient and safe swallowing (deglutition).
• Speech Articulation: Stronger tongue muscles can contribute to clearer speech and articulation, especially for sounds requiring precise tongue placement.
• Facial Aesthetics (Mewing): While not its primary purpose, consistent proper tongue posture, often associated with "mewing," can subtly influence facial bone development and jawline definition, particularly in growing individuals.
• TMJ Health: Correct oral posture can help align the jaw and reduce strain on the temporomandibular joint (TMJ).

Step-by-Step Guide to Performing Tongue Lifts

Executing a proper tongue lift requires focus and practice. Follow these steps for effective training:

1. Preparation:

   • Posture: Sit or stand with a straight back, relaxed shoulders, and your head in a neutral position, looking straight ahead. Your teeth should be lightly touching or slightly apart, not clenched.
   • Relax: Ensure your jaw, lips, and facial muscles are relaxed. The movement should primarily come from the tongue.

2. Basic Technique (Supine or Sitting):

   • Tip Placement: Place the very tip of your tongue gently on the "spot" – the small ridge or bump on the roof of your mouth just behind your upper front teeth (incisive papilla).
   • Suction Upward: From the tip, progressively suction the entire body of your tongue upwards against the roof of your mouth. Imagine "painting" the palate with your tongue, moving from front to back.
   • Create a Seal: The goal is to create a vacuum or suction effect, so the tongue adheres firmly to the palate without muscular effort to hold it there once the suction is established. It should feel like your tongue is "stuck" to the roof of your mouth.
   • Hold: Maintain this position for 3-5 seconds, ensuring the back of your tongue is also lifted and in contact with the soft palate. Avoid clenching your jaw or straining your neck.
   • Release: Gently release the suction, allowing your tongue to drop. You might hear a slight "pop" sound, which indicates successful suction release.
   • Repetitions: Start with 10-15 repetitions per session.

3. Progression and Variations:

   • Increased Hold Time: Gradually increase the hold time to 10-20 seconds as your tongue strength improves.
   • Tongue "Clicks": Practice creating a strong suction and then quickly releasing it to make a distinct clicking sound. This reinforces the suction mechanism.
   • Swallowing with Proper Posture: Once comfortable with lifts, practice swallowing while maintaining the tongue's elevated position against the palate. The tongue should initiate the swallow by pressing against the roof of the mouth.
   • Integrating into Daily Life: Consciously try to maintain the correct resting tongue posture throughout the day – while working, walking, or resting.

Common Mistakes to Avoid

Proper form is critical to maximize benefits and prevent compensatory movements:

• Using Jaw/Facial Muscles: Do not clench your jaw, strain your neck, or use your cheek muscles. The effort should be isolated to the tongue.
• Only Lifting the Tip: Ensure the entire body of the tongue, especially the back, is lifted and suctioned against the palate. A common error is only lifting the anterior part of the tongue.
• Pushing Instead of Suctioning: The tongue should adhere through suction, not by forcefully pushing upwards with muscular strain.
• Tongue Not Fully Contacting Palate: There should be no gap between the tongue and the roof of the mouth.
• Breathing Through the Mouth: Remember, the goal is to promote nasal breathing. Keep your lips gently sealed during the exercise.

Integrating Tongue Lifts into Your Routine

Consistency is key for any muscle-strengthening exercise. Aim to perform tongue lifts:

• Frequency: 2-3 times per day.
• Sets and Reps: Start with 1-2 sets of 10-15 repetitions, holding for 3-5 seconds. Gradually increase to 3 sets of 20 repetitions, holding for 10-20 seconds, as strength improves.
• Timing: Incorporate them into your morning routine, during short breaks at work, or before bedtime. Making it a habit will yield the best results.

Important Considerations and When to Consult a Professional

While tongue lifts are generally safe, they are often part of a broader therapeutic approach.

• Not a Standalone Cure: For conditions like severe sleep apnea, significant speech impediments, or complex swallowing disorders, tongue lifts are a supportive exercise, not a standalone cure.
• Underlying Conditions: If you experience chronic mouth breathing, severe snoring, persistent jaw pain, or difficulty swallowing, consult with a healthcare professional.
• Professional Guidance: For personalized guidance, especially if you suspect an orofacial myofunctional disorder, seek consultation with a myofunctional therapist, speech-language pathologist, or an ENT (Ear, Nose, and Throat) specialist. They can assess your specific needs and provide a tailored exercise program.

Conclusion

Tongue lifts are a powerful yet often overlooked exercise for improving oral posture, breathing, and overall health. By understanding the underlying anatomy and diligently practicing the correct technique, you can strengthen critical muscles and integrate proper tongue posture into your daily life. Remember that consistency and attention to form are paramount for unlocking the full benefits of this foundational myofunctional exercise.