Tongue-Strengthening Exercises: How to Do Them

Swallowing is a complex process that involves the coordinated movement of numerous muscles in your mouth, throat, and esophagus. When this process is disrupted—a condition known as dysphagia—it can lead to difficulty swallowing, choking, or aspiration of food and liquids into the lungs. Speech-language pathologists (SLPs) often prescribe tongue-strengthening exercises to help patients improve their swallowing function and regain confidence in eating and drinking. These exercises are particularly beneficial for individuals who have experienced stroke, neurological conditions, head and neck cancer, or other medical conditions affecting the swallowing mechanism.

Understanding the Role of Your Tongue in Swallowing

Your tongue plays a critical role in the swallowing process. It helps manipulate food inside your mouth, moving it from the front to the back of your mouth and into the pharynx (throat). The tongue also helps position food and liquids correctly for safe passage down the esophagus. The base of your tongue, in particular, is responsible for initiating the pharyngeal phase of swallowing—the stage where the swallow reflex is triggered and the tongue base moves backward to help push food down your throat.

When your tongue muscles weaken, you may experience difficulty chewing and preparing food for swallowing, or you may have trouble moving food from your mouth into your throat. Additionally, a weakened tongue base can compromise your airway protection, increasing the risk of aspiration. This is why strengthening your tongue muscles is often a key component of swallowing therapy.

Why Your Healthcare Provider May Recommend These Exercises

Your speech-language pathologist may prescribe tongue-strengthening exercises if you have difficulty in the oral phase of swallowing—the phase before food leaves your mouth. These exercises help you regain control over your tongue muscles, improving your ability to manipulate food, move it safely into your pharynx, and protect your airway during swallowing. Your SLP will assess your specific swallowing difficulties and recommend exercises tailored to your needs.

Common Tongue-Strengthening Exercises

There are numerous exercises your SLP may recommend, each targeting different aspects of tongue strength and mobility. Below are some of the most commonly prescribed tongue-strengthening exercises:

Resistance Exercises for Tongue Strength

Tongue Push Forward

This exercise targets the tip of your tongue:

• Stick out your tongue as far as you can
• Place something flat, such as the back of a spoon or a tongue depressor, against your tongue
• Push your tongue tip against the flat object while simultaneously pushing the object against your tongue
• Hold for 5 seconds
• Repeat 5 times

Tongue Push Up

This exercise strengthens the muscles on the underside of your tongue:

• Push down on your tongue with a tongue depressor
• At the same time, push up with your tongue against the depressor
• Hold for 5 seconds
• Repeat 5 times

Roof of Mouth Push Up

This exercise strengthens the muscles that elevate your tongue:

• Push your tongue up to the roof of your mouth as hard as you can
• Hold for 5 seconds
• Repeat 5 times

Tongue Push to the Side

This exercise targets the lateral movements of your tongue:

• Extend your tongue as far as possible to the corner of your mouth
• Press against a tongue depressor or the back of a spoon
• Hold for 5 seconds
• Repeat 5 times on each side of your mouth

Tongue Inside Push

This exercise strengthens the muscles that move your tongue laterally inside your mouth:

• Place your fingers on the center of your cheek about 1 inch from the corner of your mouth
• Push your tongue against your cheek where your fingers are touching, pushing as hard as you can
• Hold for 5 seconds
• Relax and repeat 5 times for each side of your mouth

Range of Motion Exercises

Tongue Retraction

This exercise targets the base of your tongue and helps improve swallowing mechanics:

• Don’t use the tip of your tongue
• Instead, pull the back of your tongue as far into your mouth as you can
• Hold the position
• Repeat as directed by your clinician

Tongue Lateralization

This exercise improves your tongue’s ability to move side to side:

• Move your tongue from side to side, reaching as far as you can toward each corner of your mouth
• Hold each position for approximately 5 seconds
• Repeat the movement multiple times

Swallowing-Specific Exercises

Beyond basic tongue strengthening, your SLP may recommend exercises that directly target your swallowing mechanics.

Effortful Swallow

This exercise improves the movement of your tongue base and pharynx:

• Swallow as hard as you can, using all the muscles in your neck and face
• Imagine you have a golf ball stuck in your throat and squeeze as hard as possible with your throat muscles
• Repeat 5 to 10 times, or as directed by your clinician
• Complete this exercise 3 to 5 times daily

Mendelsohn Maneuver

This exercise promotes movement of the epiglottis and improves the function of your larynx:

• Swallow and feel your Adam’s apple move upward
• Swallow again and hold your swallow when you feel your Adam’s apple rise
• Hold this position for 3 to 5 seconds
• Repeat 5 to 10 times, or as directed by your clinician

Masako Maneuver (Tongue Hold)

This exercise strengthens the base of your tongue:

• Place your tongue tip between your front teeth
• Gently bite down to hold your tongue in place
• Swallow while keeping your tongue between your teeth
• Feel the back of your tongue move as you swallow
• You can let go of your tongue between swallows
• Repeat 3 to 5 times

Super-Supraglottic Swallow

This advanced exercise helps protect your airway during swallowing:

• Inhale and hold your breath very tightly
• Bear down as if you are having a bowel movement
• Keep holding your breath and bearing down as you swallow
• Repeat a few times

Gargling and Yawning Exercises

These exercises help with upward movement of your larynx and throat muscles:

Gargling Exercise:

• Pretend to gargle while holding your tongue back as far as possible
• Repeat as directed by your clinician

Yawning Exercise:

• Pretend to yawn, feeling the back of your tongue tense and pull backward
• Open your jaw as far as you can and hold for 10 seconds
• Rest for 10 seconds
• Do 5 repetitions, 2 times per day

Guidelines for Performing Your Exercises

To get the most benefit from tongue-strengthening exercises, it’s important to follow your healthcare provider’s instructions carefully. Here are some general guidelines:

Frequency and Duration

Most tongue-strengthening exercises should be performed multiple times daily. Depending on your specific condition and the exercises prescribed, you may complete them 2 to 5 times per day. Your speech-language pathologist will provide specific recommendations for frequency and duration. Some exercises, such as the tongue base strengthening technique, may require 25 repetitions per day over at least five weeks to achieve optimal results.

Proper Technique

Performing exercises with proper technique is crucial for effectiveness and safety. Your SLP will demonstrate each exercise and may provide written or video instructions. Pay close attention to:

• How far to extend or move your tongue
• How much force or resistance to apply
• How long to hold each position
• How many repetitions to perform
• The correct order in which to perform multiple exercises

Consistency and Patience

Tongue-strengthening exercises require consistent practice over several weeks to show improvement. Don’t expect immediate results—muscle strengthening takes time. Additionally, performing exercises in the same order each time helps ensure you don’t accidentally skip any exercises and helps you maintain a structured routine.

Managing Fatigue

Your tongue will get tired during these exercises, and that’s perfectly normal. Think of these exercises as a “work out” for the muscles important to swallowing. Take breaks as needed, but try to complete all prescribed repetitions.

Combining Exercises for Maximum Benefit

In most cases, you’ll be practicing tongue-strengthening exercises along with other types of swallowing exercises, such as exercises to strengthen your cheeks and lips. Your healthcare team can plan a series of exercises that specifically targets the source of your swallowing problem. Performing your complete exercise routine in the same order each time helps ensure consistency and prevents you from inadvertently skipping exercises.

When to Seek Professional Guidance

If you experience difficulty swallowing or have been diagnosed with dysphagia, it’s important to work with a qualified speech-language pathologist who can assess your specific condition and recommend appropriate exercises. Your SLP can:

• Evaluate your swallowing function using specialized tests
• Identify which muscles or phases of swallowing are affected
• Prescribe exercises tailored to your specific needs
• Monitor your progress and adjust your exercise routine as needed
• Teach you proper technique to maximize exercise effectiveness

Important Safety Considerations

While tongue-strengthening exercises are generally safe, it’s important to follow your healthcare provider’s instructions and report any concerns:

• Do not perform exercises if you experience pain or significant discomfort
• Inform your SLP if you notice increased difficulty swallowing or any choking episodes
• Be cautious with resistance exercises—use appropriate force and avoid overexertion
• If you’re recovering from recent surgery or have specific medical conditions, discuss any concerns with your healthcare team before beginning exercises

Frequently Asked Questions (FAQs)

Q: How long does it take to see results from tongue-strengthening exercises?

A: Results vary depending on your specific condition and consistency with exercises. Some people may notice improvement within 2-4 weeks, while others may require 5-8 weeks or longer. The key is consistent daily practice as prescribed by your speech-language pathologist.

Q: Can I do these exercises on my own, or do I need professional supervision?

A: While you can perform these exercises independently at home after receiving instruction from a speech-language pathologist, professional guidance is important initially to ensure you’re using proper technique. Your SLP may recommend periodic check-ins to monitor your progress.

Q: What if I forget to do my exercises one day?

A: Missing one session occasionally won’t significantly impact your progress, but consistency is important for achieving results. Try to establish a routine by doing your exercises at the same times each day, such as after meals.

Q: Are tongue-strengthening exercises appropriate for all ages?

A: Yes, tongue-strengthening exercises can be beneficial for various ages, from children with speech and language disorders to older adults experiencing age-related swallowing changes. However, the specific exercises recommended may vary based on age and individual needs.

Q: Can I combine different exercises in one session?

A: Yes, your speech-language pathologist will likely recommend a combination of resistance exercises, range of motion exercises, and swallowing-specific exercises. Performing them in the same order each time helps ensure consistency and prevents accidentally omitting any prescribed exercises.

Q: What should I do if an exercise causes pain?

A: Stop the exercise immediately and contact your speech-language pathologist or healthcare provider. Some mild fatigue is normal, but sharp pain is not. Your SLP can modify the exercise or recommend alternatives.

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medha deb

 

Medha Deb is an editor with a master's degree in Applied Linguistics from the University of Hyderabad. She believes that her qualification has helped her develop a deep understanding of language and its application in various contexts.

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