Tongue Push-Ups: Benefits, Step-by-Step Guide, and Who Can Benefit

How to do tongue push ups?

Tongue push-ups, also known as tongue suction exercises, involve pressing the entire tongue firmly against the roof of the mouth to strengthen oral and pharyngeal muscles, thereby improving resting tongue posture, aiding in speech articulation, and potentially mitigating issues like snoring and mild sleep apnea.

What Are Tongue Push-Ups?

Tongue push-ups are a form of myofunctional exercise designed to strengthen the intrinsic and extrinsic muscles of the tongue and surrounding oral structures. Far from a casual movement, these exercises require precise engagement of the tongue against the hard palate, focusing on achieving a consistent and strong upward pressure. They are often prescribed in myofunctional therapy to address various oral health and functional concerns, emphasizing the importance of proper tongue posture – where the entire tongue rests against the roof of the mouth, not just the tip.

Anatomy and Biomechanics Involved

Executing a proper tongue push-up engages a complex network of muscles, primarily those of the tongue and the suprahyoid group.

• Intrinsic Tongue Muscles: These muscles (superior longitudinal, inferior longitudinal, transverse, and vertical) allow the tongue to change shape, enabling it to flatten, narrow, lengthen, and shorten, crucial for adapting to the palate's contour.
• Extrinsic Tongue Muscles:
  • Genioglossus: The primary muscle for protruding the tongue and depressing its central part, but also vital for elevating the posterior tongue. Its strong contraction helps suction the tongue upwards.
  • Styloglossus: Retracts and elevates the tongue.
  • Hyoglossus: Depresses and retracts the tongue.
  • Palatoglossus: Elevates the posterior tongue and narrows the fauces.
• Hard Palate: The rigid, bony structure forming the roof of the mouth, against which the tongue presses.
• Alveolar Ridge: The bony ridge just behind the upper front teeth, where the tip of the tongue typically initiates contact.
• Suprahyoid Muscles (e.g., Mylohyoid, Geniohyoid): These muscles assist in elevating the hyoid bone and the floor of the mouth, indirectly supporting tongue elevation and stability during the exercise.

The biomechanical goal is to create a strong suction and sustained upward pressure, particularly with the posterior third of the tongue, which is often the weakest and most challenging part to engage effectively. This action helps to tone muscles that support the airway, swallowing, and speech.

Benefits of Tongue Push-Ups

Regular and correct practice of tongue push-ups can yield several functional benefits:

• Improved Resting Tongue Posture: Encourages the tongue to naturally rest against the roof of the mouth, which is considered the ideal posture for nasal breathing and proper oral development.
• Strengthening Oral and Pharyngeal Muscles: Builds endurance and strength in the muscles critical for speech, swallowing, and breathing.
• Reduced Snoring and Mild Sleep Apnea: By strengthening the muscles that support the upper airway, these exercises can help prevent the tongue from collapsing into the airway during sleep, thereby reducing snoring and potentially alleviating symptoms of mild obstructive sleep apnea (OSA).
• Enhanced Speech Articulation: Stronger, more agile tongue muscles can improve clarity and precision in speech.
• Support for Orthodontic Stability: Proper tongue posture can contribute to maintaining orthodontic treatment results by providing internal support to the dental arches.
• Improved Swallowing Mechanics: Strengthens the muscles involved in the oral phase of swallowing, promoting more efficient bolus transport.

Step-by-Step Guide to Performing Tongue Push-Ups

Performing tongue push-ups effectively requires precision and consistency. Follow these steps carefully:

Preparation

• Posture: Sit or stand upright with your shoulders relaxed and head in a neutral position.
• Jaw Relaxation: Ensure your jaw is relaxed, and your teeth are slightly apart, or gently touching without clenching.
• Nasal Breathing: Practice breathing calmly through your nose throughout the exercise.

Execution

1. Tip Placement: Place the tip of your tongue gently against the alveolar ridge, just behind your upper front teeth.
2. Suction the Mid-Tongue: Begin to suction the middle part of your tongue upwards, pressing it firmly against the hard palate. Imagine trying to create a vacuum seal.
3. Engage the Posterior Tongue: This is the most crucial step. Actively work to lift and press the entire back portion of your tongue (the posterior third) against the soft palate and hard palate as far back as possible. You should feel a significant effort and possibly a slight stretch in the back of your throat. The goal is for the entire tongue, from tip to back, to be suctioned up and pressed against the roof of your mouth.
4. Hold: Maintain this strong, upward pressure and suction for 5-10 seconds. You should feel tension across the whole tongue and potentially a slight sensation in the throat.
5. Release Slowly: Gently release the pressure and allow your tongue to relax back into its resting position.
6. Repeat: Perform 10-20 repetitions, aiming for 2-3 sets daily.

Common Mistakes to Avoid

• Only Using the Tip: A common error is only pressing the tip of the tongue while the back remains low. Focus on engaging the entire tongue.
• Tensing the Jaw or Neck: The exercise should primarily engage the tongue muscles. If you feel tension in your jaw, neck, or temples, you might be overcompensating. Relax these areas.
• Mouth Breathing: Keep your mouth closed and breathe through your nose. Mouth breathing undermines the purpose of improving oral posture.
• Lack of Suction: Simply pressing the tongue without creating a strong suction seal reduces the effectiveness of the exercise.
• Rushing: Perform each repetition slowly and deliberately, focusing on muscle engagement rather than speed.

Progression and Variations

As your tongue strength improves, you can gradually increase the challenge:

• Increased Hold Time: Progress from 5-10 seconds to 15-20 seconds per repetition.
• Increased Repetitions and Sets: Gradually add more repetitions per set or additional sets throughout the day.
• Tongue Sweeps: After holding the tongue push-up, maintain suction and slowly sweep the tongue from side to side across the hard palate, keeping it fully engaged.
• Tongue Clicks: Practice making a strong "click" sound by quickly releasing the suction of the entire tongue from the roof of the mouth. This helps activate the posterior tongue.

Who Can Benefit and Who Should Be Cautious?

Beneficiaries:

• Individuals with mild to moderate snoring or mild obstructive sleep apnea (consult a physician).
• Those seeking to improve speech clarity or address mild articulation issues (often guided by a speech-language pathologist).
• Individuals with poor resting tongue posture (tongue habitually rests on the floor of the mouth).
• People undergoing orthodontic treatment or seeking to maintain post-orthodontic stability.
• Anyone interested in strengthening general oral motor function.

Cautions:

• Severe Sleep Apnea: Tongue exercises are not a substitute for medical treatment for severe OSA. Always consult a sleep specialist.
• TMJ Disorders: If you experience temporomandibular joint (TMJ) pain or dysfunction, consult a healthcare professional before starting these exercises, as improper technique could exacerbate symptoms.
• Chronic Pain or Neurological Conditions: Individuals with chronic head, neck, or facial pain, or specific neurological conditions, should seek guidance from a qualified therapist (e.g., myofunctional therapist, speech-language pathologist) or physician.
• Children: While beneficial for children with oral myofunctional disorders, these exercises should always be introduced and monitored by a trained professional.

Integrating Tongue Push-Ups into Your Routine

Consistency is key for seeing results. Aim to incorporate tongue push-ups into your daily routine:

• Frequency: Start with 2-3 times per day, ideally in the morning, midday, and evening.
• Duration: Each session can take just a few minutes.
• Habit Stacking: Link the exercise to existing habits, such as brushing your teeth, driving, or waiting for your coffee to brew.
• Listen to Your Body: If you experience any discomfort or fatigue, take a break. Building strength takes time.

Conclusion

Tongue push-ups are a simple yet powerful exercise for enhancing oral muscle strength, improving tongue posture, and supporting overall oral and pharyngeal health. By understanding the underlying anatomy and biomechanics, and meticulously following the step-by-step instructions, individuals can effectively integrate this practice into their daily regimen. While offering a range of benefits from improved speech to reduced snoring, it is crucial to approach these exercises with proper technique and, when in doubt, consult with a healthcare professional, especially concerning complex medical conditions. Consistent effort will lead to stronger oral musculature and a more functional oral environment.