Enhance your speech skills with these exercises
What's the story
The hypoglossal nerve is essential for tongue movements and speech. Training it can improve speech clarity, swallowing, and potentially reduce snoring.
This article shares five tongue exercises to enhance the nerve's dexterity.
These exercises are easy, require no equipment, and are beneficial for anyone looking to improve their oral motor skills.
Push-up
Tongue push-ups for strength
You push your tongue hard against the roof of your mouth, and hold it there for a few seconds before letting go.
This simple exercise targets the hypoglossal nerve, which controls the muscles that allow your tongue to move with precision.
Just 10 reps, three times a day, can make a big difference in tongue strength.
This is a base exercise, it trains your tongue for advanced movements.
Slide
Slide your way to flexibility
The tongue slide improves flexibility and range of motion.
Start with the tip of your tongue behind your upper front teeth. Slide it back along the roof of your mouth as far as you comfortably can. Then, reverse the motion back to the starting position.
Do this 10 times in one session for maximum benefit.
This exercise increases flexibility and fine motor control.
Hold-release
Elevate endurance with hold and release
To increase endurance, hold your tongue in a curled position for five seconds before slowly uncurling it.
This hold-and-release technique builds strength and endurance in the muscles.
Three sets of 10 repetitions a day will build endurance for your tongue.
This helps in speaking or eating for extended periods without fatigue.
Swipe
Boost coordination with side-to-side swipes
To improve coordination, practice side-to-side swipes across the inside of your mouth.
Start by touching one corner of your mouth with the tip of your tongue, then quickly swipe it across to touch the other corner, keeping contact with your cheeks or gums.
Do 20 swipes in one set. Do at least two sets daily to greatly enhance your coordination for lateral movements.
Precision
Target precision with point-and-retract
To improve accuracy, stick your tongue out as far as you can, then quickly pull it back and curl it up inside your mouth.
Make sure the tongue does not contact any structures in the mouth during the withdrawal or protrusion phases.
This exercise, done three times a day in sets of 15, strengthens your command over the tongue's movements, which is essential for clear speech and efficient swallowing.