Logan Steele
The hyoid bone is a small bone located in the neck. It can be targeted and strengthened through specific exercises. Hyoid muscles can be stretched by extending and opposite-side laterally flexing the head and neck at the spinal joints, with the mandible elevated and the jaw closed. Strengthening the hyoid muscles can help address forward head posture, a condition caused by the advancement of the cervical spine, leading to strain on the neck and back. Additionally, high-speed jaw-opening exercises can improve the strength of the suprahyoid muscles, which are important for swallowing and managing dysphagia.
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What You'll Learn
Jaw-opening exercises to improve suprahyoid muscle strength
Jaw-opening exercises are an effective way to improve the strength of the fast-twitch muscle fibres of the suprahyoid muscles. These exercises are particularly beneficial for elderly individuals who experience a lower position of the hyoid bone at rest and a decreased elevation of the hyoid bone during swallowing, which are associated with an increased risk of aspiration.
To perform a jaw-opening exercise, start by standing or sitting with your back straight. Open your mouth as wide as you can and hold this position for 10 seconds. Then, close your mouth and relax for 10 seconds. Repeat this process four more times to complete one set. Aim to do two sets per day for four weeks to see effective results.
Another variation of the jaw-opening exercise involves three sets of 20 repetitions each of rapid and maximum jaw-opening movements. Ensure you maintain a 10-second interval between each set. This exercise should also be performed twice daily for four weeks.
Additionally, tongue-pressure resistance training has been found to improve tongue and suprahyoid muscle functions simultaneously.
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High-speed jaw-opening exercises to improve swallowing function
High-speed jaw-opening exercises are an effective way to improve swallowing function by strengthening the fast-twitch muscle fibres of the suprahyoid muscles. These exercises are particularly beneficial for elderly individuals with a lower resting position of the hyoid bone and those with a decreased elevation of the hyoid bone during swallowing, as these factors are associated with an increased risk of aspiration.
To perform high-speed jaw-opening exercises, follow these steps:
- Open your jaw as wide as you can and hold this position for 10 seconds.
- Repeat this movement four more times to complete one set.
- Take a 10-second break before starting the next set.
- Aim for a total of two to three sets per day.
- Continue this routine daily for at least four weeks to see improvements in hyoid bone elevation and swallowing function.
In addition to these exercises, there are other techniques to improve swallowing function, particularly for those with dysphagia or swallowing disorders. These include:
- Straw exercise: Place small pieces of paper on a blanket or towel. Use a straw to suck one piece of paper to its tip, then move the straw over a cup and release the paper into the container. Repeat this process for five to 10 pieces of paper per session.
- Swallowing saliva: Keep your Adam's apple elevated for two to five seconds while swallowing your saliva. This helps improve the swallowing reflex.
- Dry swallowing: Squeeze all the muscles used for swallowing without actually swallowing any food. Perform this exercise five to 10 times, three times per day, to strengthen the muscles.
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Releasing the hyoid bone to address Forward Head Posture
Forward Head Posture (FHP) is a condition that occurs when there is an advancement of the cervical spine, causing unwanted strain on the vertebra and the muscles of the neck. This can lead to recurring neck tension and pain, as well as other ailments. While the hyoid bone is not the cause of FHP, releasing it can be a first step in helping to realign the neck and improve posture.
The hyoid bone is linked to the styloid process of the temporal bone via the stylohyoid ligament. It is also connected to the tongue, primarily through the digastric muscles, and to a lesser extent, other smaller muscles. The position of the hyoid bone can vary among individuals and can change over time due to posture or a tight digastric muscle.
To address FHP, it is important to focus on releasing the hyoid bone and the surrounding muscles. This can be done through tongue releases, which have been shown to be effective in preventing the forward pull of FHP. Additionally, the hyoid group of muscles can be stretched by extending and opposite-side lateral flexion of the head and neck, with the mandible elevated and the jaw closed.
Furthermore, group singing has been found to strengthen the muscles that support the larynx, to which the hyoid bone is attached. This can be beneficial in preventing the forward pull of FHP.
By proactively addressing FHP through these exercises, individuals can reduce neck tension and pain, improve their posture, and prevent the condition from worsening over time.
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Stretching the hyoid group of muscles
The hyoid bone is an important structure in the neck that can impact various issues, such as forward head posture and swallowing disorders. Stretching the hyoid group of muscles can help address these issues and improve overall neck health. Here is a guide on how to effectively stretch these muscles:
Identifying the Hyoid Muscles:
The hyoid group consists of both infrahyoids and suprahyoids. The infrahyoids include the sternohyoid, sternothyroid, thyrohyoid, and omohyoid. The suprahyoids are made up of the digastric, stylohyoid, mylohyoid, and geniohyoid muscles. As a group, the infrahyoids attach superiorly to the hyoid bone, while the suprahyoids attach both inferiorly to the hyoid bone and superiorly into the mandible (jaw bone).
Stretching the Hyoid Group:
- Extending the Neck: Begin by gently extending your neck. This action specifically targets the sternohyoid muscle, which is an anterior neck muscle that can cause neck pain if tight.
- Lateral Flexion: While keeping your neck extended, perform a lateral flexion to the opposite side. For example, if you extend your neck forward, flex your head to the right or left. This action increases the stretch on the sternohyoid muscle and also engages other hyoid group muscles.
- Elevate the Mandible: Throughout the stretch, ensure that your mandible (jaw) is elevated and closed. This position is important for effectively stretching the hyoid group of muscles.
It is important to perform these stretches with caution, especially for elderly individuals. If you experience any neck pain or discomfort, consult a healthcare professional or a physical therapist for guidance.
By regularly stretching the hyoid group of muscles, you can help alleviate neck tension, improve forward head posture, and potentially enhance swallowing function, especially in individuals with swallowing disorders.
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Strengthening the hyoid muscles
To strengthen the hyoid muscles, one can perform a high-speed jaw-opening exercise, which targets the contraction of fast-twitch muscle fibres. This exercise involves rapidly and maximally opening the jaw while keeping the mandible elevated (the jaw closed). It is recommended to do 3 sets of 20 repetitions, with a 10-second interval between sets, twice daily for 4 weeks.
Another exercise is the Shaker exercise, a non-invasive method that aims to strengthen the muscles elevating the hyoid bone and larynx. In this exercise, the subject lifts their head off the ground while lying on their back for 1 minute.
Additionally, isometric exercises can be beneficial. This involves opening the jaw to its maximum capacity and maintaining this position for 10 seconds. Each set consists of 5 repetitions, with a 10-second interval between them. Two sets should be performed daily for 4 weeks.
These exercises have been shown to elevate the hyoid bone, improve the upper esophageal sphincter (UES) opening, and decrease pharyngeal transit time. They are particularly useful for elderly individuals with a lower position of the hyoid bone at rest and those with decreased elevation during swallowing.
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Frequently asked questions
The hyoid bone is located in the throat, between the chin and the thyroid cartilage. It is the only bone in the human body that is not connected to any other bone. The hyoid bone provides attachment to the muscles of the tongue and the larynx, and it also plays a role in swallowing and speech.
Flexing the hyoid muscles can help to improve Forward Head Posture, which is when there is an advancement of the cervical spine, causing strain on the vertebra and the muscles of the neck. Releasing the hyoid bone can help to realign the neck and improve posture. Additionally, strengthening the hyoid muscles can improve swallowing function, especially in elderly individuals with a lower position of the hyoid bone at rest.
The hyoid muscles can be stretched by extending and opposite-side laterally flexing the head and neck at the spinal joints, with the mandible elevated and the jaw closed. This can be done through specific exercises such as high-speed jaw-opening exercises or isometric exercises that involve opening the jaw to its maximum and maintaining this position for a set period.
