Tongue Posture Guide: By: Best Face Foward

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TONGUE
POSTURE GUIDE
BY: BEST FACE FOWARD

TONGUE POSTURE
RESTING POSITION
Tip Of Your Tongue
The tip of your tongue should rest on the front of your upper
palate, about 1/2 inch behind the upper teeth.
The tip of your tongue should not be touching the upper teeth,
however it should be just behind it.
Middle and Back 1/3 Of Tongue
The middle and back thirds of your tongue should also be

pressed up against your upper palate. The degree to which you
can get the entire tongue up on your palate, is the better your
tongue position is
Suction Hold
The suction hold is a natural way in which you can get your
tongue to stay on the roof of your mouth.
Try right now to swallow, and notice how your tongue makes a
"sweeping" motion across your palate to draw the saliva.
Try doing that suction hold and then swallowing over and over,
until the tongue is "suctioned" to the upper palate. You should
try to maintain this position as much as you can.
PROPER SWALLOW
Improper Swallow: Proper Swallow
An impropper swallow is known as A proper swallow is initiated by the

a tongue thrust. This is when the force of the tongue pushing on the
tongue comes forward and upper palate. The "suction hold" is
touches the teeth. If you feel your first done, follow by the swallow,
lips moving to resist the tongue and the tongue moves up and
coming forward, you likely can backwards, not forwards to the
improve your swallow teeth
IMPROVING POSTURE
TONGUE/BODY CONNECTION
Body posture and tongue posture are closely related. The better your
bodies alignment the more easily your tongue will be able to push up on
your palate
It is mainly about your neck posture, as many people have forward head
posture.
However usually postural issues are related, such as rounded shoulders,

and lower body imbalances as well. By correcting these as well, your
posture will align even better
The most common imbalance in the neck is forward head posture,

NECK POSTURE where the head is in front of the midline of the body. Usually the neck
extensor muscles are tight, and the flexors and tongue are weak
STRETCHES
1. Trapezius Stretch
Hold onto a bench or a chair, to retract your scapula, pull it
down and back, then take your hand on your head and pull it
the opposite direction gently
2. Scalene/SCM Stretch
1. Trapezius Stretch 2. SCM/ Scalene Hold onto a bench or chair, or simple pull the shoulder down
and back and rotate your head in the opposite direction until
you feel a gentle stretch. Hold for 6-10 seconds
3. Chin Tuck Stretch

Keeping your shoulders down and pinched back, tuck your c
directly backwards almost making a double chin. You should
feel the muscles in the back of the neck stretch
4. Suprahyoid Stretch
This stretch is where you lift your chin to the ceiling and stret
3. Chin Tuck 4. Suprahyoid the muscles under your jaw. This will help assist with mouth
breathing.
By increasing the tone and strength of your tongue
TONGUE EXERCISES muscles, your tongue will more easily be on the

roof of the mouth, exerting force onto your maxilla
and upper palate.
1. Tongue to Nose 2. Tongue to Chin
This first exercise is done simply This exercise will also strengthen the tongue,
by stretching your tongue up to try and touch extend your tongue downwards to try and
your nose and holding for 10 seconds. Repeat touch your chin. Hold for 10 seconds. Repeat
10 times and do this 1-2 times per day 10 times and do this 1-2 times per day
3. Tongue Spoon Push
To do the tongue spoon push, stick your tongue

out and push it against a spoon. Ensure your
tongue is straight while you do this and hold it
for 10 seconds. Repeat 10 times.
"Stretching/Strengthening the lip muscles will
LIP EXERCISES serve 2 main functions. It will improve the lip seal,
and tone/shape. your lips making them more
attractive."
LIP STRETCHES LIP STRENGTHENING
Stretch 1: The two Fish Pose: The first exercise is

stretches we would done to strengthen the lips
recommend is pulling the and muscles of the neck.
lips sideways by the Essentially, make a duck face
corners of your mouth and push your lips outwards
gently, and holding for a without using your chin.
few seconds
Stretch 2:The second Button Pull: Get a button and attach

stretch is for your upper it to a string, then put the button
lip. Put your thumbs between your lips and teeth. Close
inside your lip, and your your lips around the button and pull
pointer fingers outside, gently for 30 seconds, resisting the
and pull the lip gently. force with your lips.

Tongue Posture Guide: By: Best Face Foward

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What are the proper tongue posture and swallowing techniques?

What are the proper tongue posture and swallowing techniques?

What stretches and exercises are recommended to improve tongue and neck posture?

What stretches and exercises are recommended to improve tongue and neck posture?

DE

BY: BEST FACE FOWARD

Middle and Back 1/3 Of Tongue

The middle and back thirds of your tongue should also be

An impropper swallow is known as A proper swallow is initiated by the

However usually postural issues are related, such as rounded shoulders,

The most common imbalance in the neck is forward head posture,

3. Chin Tuck Stretch

TONGUE EXERCISES muscles, your tongue will more easily be on the

1. Tongue to Nose 2. Tongue to Chin

3. Tongue Spoon Push

To do the tongue spoon push, stick your tongue

"Stretching/Strengthening the lip muscles will

LIP STRETCHES LIP STRENGTHENING

Stretch 1: The two Fish Pose: The first exercise is

Stretch 2:The second Button Pull: Get a button and attach

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