Tongue Exercises

Session 1:

1)  Tongue Resting Position: Do the “N” sound, or place the tip of your tongue on the soft tissue right behind the maxillary incisors, (upper front teeth). Close the lips and try to lift the rest of the tongue up towards the palate (roof of the mouth), keeping the tip of the tongue on the “N” spot.

2)  Light Breathing: Practice a still and quiet diaphragmatic breathing in and out through the nose, lying down on a yoga mat, on your back with chin perpendicular to the floor. Also practice this light breathing in a seated and standing straight position, for at least 2 minutes.

3)  Motorboats: While breathing gently in and out through the nose, make a motorboat sound (raspberries). Repeat 30 motorboats.

Session 2:

1)  Tongue Clicks: With your mouth slightly open, place the tip of the tongue on the “N”: spot, suction the center of the tongue up towards the roof of the mouth and let it drop making a “click” sound. Try to make 30 consecutive loud clicks while keeping your jaw as still as possible

2)  Tongue Stretches: Place the tip of the tongue on the “N’ spot, suction the center of the tongue up towards the roof of the mouth as if starting a tongue click and then open your mouth as much as you can without losing the suction, for 20 seconds, keeping your facial muscles relaxed. Repeat 5 times.

3)  Continue: Session 1 exercises

Session 3:

1)  Tongue Tip-ups: Open your mouth widely and find the “N” spot. Suction the center of the tongue up towards the roof of your mouth for two seconds, then let the center of the tongue fall down for another two seconds. DO NOT let the tip of the tongue move from the “N” spot. Repeat 20 times.

2)  Thin floating Tongue: Open your mouth widely and find the “N” spot. While your mouth stays open, let the tip of the tongue fall from the “N” spot. Keep the tongue thin “floating” between your upper and lower teeth. DO NOT let the tongue touch the teeth or lips.

Session 4:

1)  Swallowing Saliva: Swallow saliva keeping the tongue tip on the “N” spot and keeping lips and teeth together, push up tongue towards the palate (roof of the mouth). There should not be facial muscle movements. Repeat 5 times.

2)  Continue: Light Breathing

Session 5:

1)  Lip Pops: Press the lips together between the teeth and then release them making a loud “POP” sound. Do 30 consecutive lip pops.

2)  Kisses and Smiles: With your back teeth lightly together and the tip of the tongue on the “N” spot, pucker your lips as if throwing a kiss and then make a grin. Repeat 20 times.

3)  Balloons: Fill up the lips and cheeks with air and move the air up and down, left and right. Repeat 10 times. DO NOT hold your breath.

4)  Continue: Light Breathing

Session 6:

1)  Drinking Water: Drink 4oz of water taking one sip at a time from a cup. Swallow it, keeping the tip of the tongue on the “N” spot, teeth and lips together.

2)  Continue: Tongue and lip exercises as needed

3)  Continue: Light Breathing

Session 7:

1)  Grin Swallow: With the tongue on the “N” spot, slurp saliva or spray some water in the mouth with lips apart as if making a grin. Swallow without letting the tip of the tongue move from the “N” spot.

2)  Continue: Tongue and lip exercises as needed

3)  Continue: Light Breathing