Proper tongue posture and rest is essential for oral health, jaw alignment, and can even affect overall body posture. Many people go through life with improper tongue positioning, leading to a variety of issues. Understanding the right way to rest your tongue can lead to improved health and wellbeing.
Why tongue posture matters
Your tongue is a powerful muscle that can influence much more than just speech and swallowing. The position of your tongue impacts the alignment of your teeth and jaws, the size of oral cavity, and even airway openings. Proper tongue rest posture is important for the following reasons:
- Helps keep teeth straight and prevents malocclusion
- Maintains proper jaw alignment and facial development
- Maximizes airway openings for ideal breathing
- Prevents sleep disorders like sleep apnea
- Reduces risk of speech problems and lisping
- Can reduce symptoms of TMJ disorders
- Provides support for proper head and neck posture
As you can see, tongue positioning affects far more than just the mouth and is crucial for overall health.
Common improper tongue rest postures
There are a few common ways that people improperly rest their tongues. These include:
Pressed against front teeth
Resting the tongue against or between the front teeth is a common improper posture. This forces the lower jaw backwards and downwards and puts pressure on the front teeth, potentially causing misalignment. It also reduces the oral cavity space.
Pressed against roof of mouth
Some rest their tongue pressed firmly on the hard palate or roof of the mouth. This can lead to an open bite over time and put excess pressure on the palate.
Retracted downward
Retracting the tongue downward in the mouth is also improper. This reduces airway space and can restrict breathing.
Low and flat
A low, flat tongue does not provide proper support for the teeth and jaw. This can allow for misaligned teeth over time.
Ideal tongue rest postures
So what is the proper way to rest your tongue? There are a few optimal tongue positions to maintain:
Tip of tongue on gum ridge behind front teeth
Gently rest the tip of the tongue on the gum ridge right behind your top front teeth. Do not press it upward into the gums or teeth. Avoid resting it on the front teeth. This provides support for proper teeth alignment.
Sides and back of tongue against palate
The back and sides of your tongue should gently meet the roof of your mouth. Do not press forcefully. This encourages proper facial growth and development.
Whole tongue fills upper palate
The entire tongue should sit filling the upper palate, almost like a footprint. This maximizes oral space.
Tongue acts as palate support
Think of the tongue gently bracing against and supporting the upper arch and palate. This encourages ideal growth and prevents developing an overly narrow palate.
Lips gently together and teeth apart
With the tongue positioned as described, the lips should be gently closed without force, with the teeth slightly parted. No tension in the jaw or lips should be felt.
Tips for maintaining proper tongue posture
Retraining your tongue to rest properly may feel unnatural at first. Here are tips to help:
- Slowly slide the tip behind upper front teeth until it fits comfortably into position.
- Focus on keeping teeth parted so tongue has space.
- Practice swallowing correctly by placing the tongue on the roof of the mouth while swallowing.
- Set reminders to check in on your tongue position throughout the day.
- Sleep on your back or side to prevent the tongue from falling backward.
- Chew gum to strengthen the tongue so it can hold proper position.
- Reduce mouth breathing to prevent a low tongue position.
Risks of improper tongue posture
Failing to position the tongue properly can lead to significant issues in the long run. Potential problems include:
Crooked teeth and malocclusion
An improper tongue posture can lead to teeth crowding, spacing, misalignment and bite problems over time. The tongue should support dental arches.
Speech impairment
Tongue positioning is essential for proper pronunciation. Resting it incorrectly can result in lisping, difficulty pronouncing certain sounds, and clarity issues.
Breathing problems
Letting the tongue fall backward reduces airway diameter and can worsen breathing problems like sleep apnea. It also encourages mouth breathing which further narrows airways.
TMJ disorder
The tongue influences jaw positioning. An improper rest posture can lead to TMJ joint problems, pain, and clicking/popping.
Poor facial development
In children, incorrect tongue rest can restrict proper facial growth leading to a narrow palate, dental crowding, gummy smile, and poorly defined facial bone structure.
Sleep disorders
A tongue that falls back when sleeping or is positioned poorly can significantly worsen obstructive sleep apnea. It blocks the airway to reduce oxygen levels.
Common questions
Should my tongue rest on the roof of my mouth?
Yes, the tongue should gently rest against the roof of the mouth. This is important for providing upward support against the palate to encourage proper growth and prevent development of a high, narrow arch.
What causes tongue thrusting?
Tongue thrusting involves resting the tongue between or against the front teeth. Causes include enlarged tongues or adenoids, oral habits, and even missing teeth. Retraining the tongue posture is needed to correct thrusting.
Can tongue posture expand your palate?
Yes, proper tongue resting posture against the palate can help expand a narrow, high palate over time. This is especially true in children whose palate is still developing. Proper growth is encouraged by the tongue supporting the palate.
Does tongue position affect jawline?
Correct tongue positioning is important for ideal jaw alignment and definition. An improper low tongue posture can lead to an overclosed bite, receding chin, and lack of jawline definition. Good posture helps maintain a proper overbite.
Can you change tongue posture?
Yes, with consistency and conscious effort you can retrain your tongue posture. Myofunctional therapy can also help strengthen tongue muscles for better positioning. It takes time but improper rest positions can be corrected.
Exercises and treatments
Here are some recommended exercises and treatments for establishing proper tongue rest posture:
Tongue sweeps
Sweep your tongue along the outside of teeth and just inside them to stimulate tongue positioning.
Tongue presses
Apply gentle pressure with the tongue on the roof of the mouth and hold for 5-10 seconds. Repeat several times.
Tongue sucking
Create suction between tongue and palate by gently sucking upward. Hold for 5 seconds and release.
Swallowing practice
Make a conscious effort to swallow correctly by planting tongue on the roof of mouth. Practice often.
Jaw exercises
Move the jaw up and forward into proper alignment with the tongue on the palate.
Myofunctional therapy
Specific tongue and mouth exercises with a trained therapist to re-pattern oral and facial musculature.
Mewing technique
A myofunctional technique of proper tongue posture and pressing it gently into palate.
| Exercise | Description |
|---|---|
| Tongue sweeps | Sweep tongue along teeth to stimulate positioning |
| Tongue presses | Gently press tongue to palate and hold |
| Tongue sucking | Create suction between tongue and palate |
| Swallowing practice | Consciously plant tongue on palate when swallowing |
| Jaw exercises | Move jaw forward with tongue on palate |
| Myofunctional therapy | Exercises with a trained therapist |
| Mewing | Press tongue to palate technique |
Conclusion
Proper tongue posture is important for oral health, jaw development, breathing, sleep quality, and beyond. Letting the tongue rest low and flat or pressed against the front teeth can lead to problems. Optimal posture involves the tongue gently resting against the entire palate, with the tip just behind the front teeth. Retraining yourself takes consistency but correct tongue positioning provides lifelong benefits.