Dominic Stone
Strong throat muscles are important for swallowing, speaking, and breathing. Mouth and throat exercises, also known as oropharyngeal muscle exercises, can improve and maintain muscle strength and coordination in these areas. These exercises can be performed at home or with a medical professional, such as a speech-language pathologist or occupational therapist. Swallowing exercises, for example, can help prevent food or drink from entering the lungs, while tongue-strengthening exercises can improve mild to moderate obstructive sleep apnea.
How to Strengthen Throat Muscles
| Characteristics | Values |
|---|---|
| Swallowing Exercises | Larynx-closure exercises can help strengthen the muscles of your larynx (voice box) and improve swallowing. |
| Tongue-Strengthening Exercises | Tongue exercises, such as sliding the tongue along the roof of the mouth, can strengthen throat muscles. |
| Lip and Cheek Exercises | Lip and cheek exercises, such as pursing the lips and using facial muscles to pull the cheeks, can help strengthen the jaw, facial, and throat muscles. |
| Nasal Breathing Exercises | Alternating between nostrils while breathing can improve nasal breathing and stabilize the airway, indirectly benefiting throat muscles. |
| Straw and Suction Exercises | Using a straw to create suction and lift small objects can strengthen throat and swallowing muscles. |
| Throat Muscle Squeezing | Squeezing the throat muscles while swallowing can help hold the larynx in place and strengthen the surrounding muscles. |
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What You'll Learn
Tongue-strengthening exercises
Tongue Resistance Exercise
- Stick your tongue out as far as you can.
- Place a spoon or a tongue depressor against your tongue.
- Push your tongue against the object while simultaneously pushing the object against your tongue.
- Hold for about 5 seconds and repeat this process 5 times.
Tongue Push-Up Exercise
- Use a tongue depressor to push down on your tongue.
- Push up with your tongue against the depressor at the same time.
- Hold for approximately 5 seconds.
Tongue Slide Exercise
- Place the tip of your tongue against the back of your top front teeth.
- Slowly slide your tongue backward, moving the tip along the roof of your mouth.
- Repeat this motion 5-10 times to strengthen your tongue and throat muscles.
Straw Suction Exercise
- Gather a drinking straw, some pieces of paper towel, and a cup.
- Place the straw in your mouth and suck on it, creating suction.
- Pick up a piece of paper with the suction and carry it over to the cup.
- Repeat this process, starting with 3-5 pieces of paper and gradually increasing to 10 as your strength improves.
It is important to remember that tongue-strengthening exercises should be performed under the guidance of a healthcare professional, such as a speech-language pathologist (SLP) or a doctor. They will prescribe specific exercises suitable for your condition and guide you on the positioning and frequency of the exercises.
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Swallowing exercises
It is important to perform swallowing exercises under the guidance of a medical professional, such as a physical therapist, occupational therapist, or speech-language pathologist (SLP). They can help determine which exercises are safe and develop a program that targets the specific source of your swallowing problem.
- Take a deep breath and hold it. Then swallow while holding your breath. Immediately after swallowing, cough. Repeat these steps a few times.
- Inhale and hold your breath very tightly. Bear down, as if you are having a bowel movement, and then swallow while continuing to hold your breath. This is called a super-supraglottic swallow. Repeat a few times.
- Take a breath and hold it. Place both hands under your chair and pull up as if trying to lift the chair. Let go of your breath and say "ahh" while continuing to pull. Relax and repeat a few times.
- Turn your head to the left or right. Let go of your breath and say "ahh". Relax and repeat a few times.
- Lie on your back with your shoulders flat and bend your head forward so that your chin tucks in. Try to see your toes. Hold this position for 1 minute, then lower your head and rest for 1 minute. Repeat as directed.
- Sit or stand comfortably. Stick your tongue out as far as you can and try to touch your chin with it while looking at the ceiling. Hold for 10-15 seconds and gradually increase the duration. Repeat as directed.
- Gather some saliva in your mouth. Swallow, but this time, squeeze your throat muscles to hold your Adam's apple at its highest point. Hold for as long as you can or as directed by your doctor.
- Place a straw in your mouth and suck on it to pick up pieces of paper with the suction. Keep the suction strong enough to carry each piece of paper over to a cup. Start with 3-5 pieces of paper and work your way up.
Remember, it takes time to build muscle strength, so be patient and consistent with your swallowing exercises.
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Mouth and throat exercises
Throat Crunch Exercise
This exercise uses the force of gravity to provide resistance for your throat muscles. Lie on your back on a table or bed with your head hanging off the edge. Use the muscles at the front of your neck to lift your head until your chin touches or nearly touches your chest. Repeat this exercise 10 times daily.
Tongue Retraction
Place the tip of your tongue against the back of your top front teeth. Slowly slide your tongue backward with the tip moving along the roof of your mouth. Repeat 5-10 times. This strengthens your tongue and throat muscles.
Tongue Extension
Stick out your tongue as far as you can and try to touch your chin. Hold for 10-15 seconds and gradually increase the duration. Repeat 5 times. This increases tongue strength.
Lip and Jaw Exercise
Purse your lips tightly and open your mouth wide, relaxing your jaw and lips. Repeat 10 times. This exercise tones and strengthens the jaw, as well as facial and throat muscles.
Cheek Exercise
Use a hooked finger to gently pull your cheek outward, then use your facial muscles to pull your cheek back inward. Repeat 10 times on each side. This can help with the closure of the mouth while breathing.
Swallowing Exercises
Swallowing exercises can be helpful if you have trouble swallowing or if food particles are entering your lungs. These exercises can strengthen the muscles involved in swallowing, including the throat muscles. Consult a speech-language pathologist or a healthcare provider for specific advice on swallowing exercises.
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Larynx-closure exercises
These exercises can be performed in a hospital setting or at home, either independently or under the guidance of a healthcare professional. They are typically done in conjunction with other swallowing exercises, and it is crucial to follow the prescribed sequence and frequency of the exercises. Before starting, your SLP may advise you on the optimal positioning for these exercises, such as whether to sit, stand, or lie down. Additionally, removing distractions and practising at a quiet time can enhance your focus and the effectiveness of the exercises.
- Inhale and hold your breath.
- While holding your breath, swallow and then cough immediately afterward. This is called the supraglottic swallow.
- Repeat the supraglottic swallow several times.
- Inhale and hold your breath again.
- Bear down as if having a bowel movement while continuing to hold your breath and swallow. This is called a super-supraglottic swallow.
- Repeat the super-supraglottic swallow several times.
- Take a breath and hold it tightly.
- Place both hands under your chair and try to lift it while releasing your breath and saying "ahh."
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Oropharyngeal muscle exercises
Oropharyngeal exercises, also known as mouth and throat exercises, are an effective way to strengthen throat muscles and improve mild snoring and obstructive sleep apnea. These exercises are often taught by a trained myofunctional therapist and can be performed two to three times a day. Here are some oropharyngeal muscle exercises to consider:
Tongue Exercises
Place the tip of your tongue against the back of your top front teeth. Slowly slide your tongue backward, moving the tip along the roof of your mouth. Repeat this motion 5-10 times to strengthen your tongue and throat muscles. Additionally, stick out your tongue as far as possible and try to touch your chin with your tongue while looking at the ceiling. Hold this position for 10-15 seconds, gradually increasing the duration over time.
Swallowing Exercises
These exercises can improve the strength, mobility, and control of the muscles involved in swallowing. One such exercise involves taking a deep breath, holding it, swallowing, and then coughing. Once you become comfortable with this, you can try performing the same action with food or drink under the guidance of a medical professional.
Lip and Cheek Exercises
Use a hooked finger to gently pull your right cheek outward, and then use your facial muscles to pull your cheek back inward. Repeat this motion 10 times on each side. This exercise assists in closing the mouth while breathing. Another similar exercise involves tightly closing your mouth by pursing your lips and then opening your mouth while relaxing your jaw and lips. Repeat this 10 times to strengthen and tone the jaw, facial, and throat muscles.
Nasal Breathing Exercises
With your mouth closed and your jaw relaxed, inhale through your nose. Then, use a finger or knuckle to close off one nostril and gently breathe out through the open nostril. Alternate between nostrils and repeat this exercise about 10 times. This helps improve strength and muscle tone in the mouth and throat, encouraging nasal breathing.
Singing or Vowel Sounds
Singing or pronouncing vowel sounds is an excellent way to exercise the throat muscles. These activities help improve muscle tone and strength in the throat and upper airway.
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Frequently asked questions
Here are some exercises to strengthen your throat muscles:
- Swallowing exercises: Squeeze your throat muscles to hold your Adam’s apple at its highest point and hold for as long as you can.
- Tongue-strengthening exercises: Place the tip of your tongue against the back of your top front teeth and slowly slide your tongue backward with the tip moving along the roof of your mouth.
- Lip closure exercises
- Facial muscle exercises: Use a hooked finger to pull your cheek outward and then use your facial muscles to pull it back inward.
- Jaw exercises: Tightly close your mouth by pursing your lips and then open your mouth, relaxing your jaw and lips.
It is recommended to practice throat exercises at least two to three times a day for three months to see results.
Yes, strengthening throat muscles can improve obstructive sleep apnea and reduce snoring. It can also help with swallowing difficulties and prevent choking.
No, you can do throat exercises almost anywhere without any special equipment. However, for swallowing exercises, you may need a drinking straw and pieces of paper.
