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02. 5-way Tongue Stretch

If you have difficulty habitually posturing with your tongue on your palate, have or have had any type of speech impediment and/or tongue thrust when you swallow you likely have a tongue tie and restricted range of motion in your tongue. This technique works to stretch and improve the flexibility of your tongue to be able to posture with it correctly, talk and swallow.

Stretch Forward

Stretch to the Left

Stretch to the Right

Stretch Forward and Up

Stretch the Base of the Tongue Diagonally up and back Towards the Soft Palate

Instructions:

  1. Wrap a small piece of paper towel, gauze or similar material around your tongue gripping with your fingers on the bottom and top. Try to “choke up” on the tongue so you are close to the base of it instead of the tip of it.
  2. Hold for 15 seconds while performing the following stretches:
    1. Pull your tongue forward directly out of your mouth.
    2. Pull your tongue to the left.
    3. Pull your tongue to the right.
    4. Pull your tongue forward and upwards towards your nose.
    5. “Choke up” on the tongue so you are gripping close to the base with your thumbs on the underside. Using your thumbs, stretch diagonally up and back towards your soft palate.
  3. Complete 2-3 sets each direction. There is usually a mild-moderate level of discomfort during this stretch, so be gentle as to not overly cause pain. 

Perform 1-3x a day. *Unless otherwise directed

  • Optionally, use your testing technique to determine your optimal frequency and duration to perform.
  • If you are unable to sense contact on the back of the tongue you may have a tongue tie.

 

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