Logan Steele
Mouth exercises can help to strengthen the muscles in and around your mouth, creating a stronger jawline and reducing the appearance of sagging skin. Facial exercises, or facial yoga, can leave your skin looking younger and fresher. Myofunctional therapy exercises are also prescribed to strengthen the tongue and facial muscles, aiding in the treatment of mouth breathing, sleep apnea, and other related health problems. Here are some exercises to help train your mouth muscles.
| Characteristics | Values |
|---|---|
| Number of exercises | 15 |
| Benefits | Stronger jawline, cheeks, and lips, reduced sagging skin, improved facial muscle thickness, aiding in the treatment of mouth breathing, sleep apnea, and other related health problems |
| Equipment | Mirror, PAO device |
| Time | 30 seconds a day, 6-7 times per week, for 8 weeks |
| Exercises | Neck curl-ups, smiling widely, pushing up on the corners of the smile with fingers, humming with the tongue on the roof of the mouth, pushing the lower jaw out, lifting the lower lip, mouthing the word "yum", opening and closing the mouth with a fist under the chin, tilting the head and touching the tongue to the roof of the mouth, sucking on a finger, wrinkling the nose while smiling, pressing the jawbone against the thumbs, making small circles with the jaw, making an "ah" sound, sticking the tongue out and touching the tip of the nose, touching the chin, moving the tongue side to side, rolling the tongue, singing |
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Neck curl-ups
To begin, lie flat on your back and press your tongue to the roof of your mouth. This will activate the muscles in the front of your neck. Then, bring your chin to your chest and lift your head about 2 inches off the ground. It is important to note that you should not lift your stomach or poke your chin out. Start with 3 sets of 10 repetitions and gradually increase the number of sets and repetitions over time.
This exercise can be paired with other jawline exercises, such as placing your tongue on the roof of your mouth and humming to activate the muscles around the mouth and on the sides of the lips. Additionally, pushing your lower jaw out and lifting your lower lip will help build the muscles underneath the chin.
For optimal results, it is recommended to incorporate a nutritious diet and regular physical activity into your routine. Additionally, experts suggest performing facial exercises 6 to 7 times a week for the best outcomes. You can use a Bluetooth chest strap heart rate monitor or a smartwatch to track your performance and heart rate during these exercises.
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Mouthing the word yum
Mouthing the word "yum" is a great way to exercise your facial muscles, particularly those around your mouth and jaw. This simple exercise can help prevent sagging and wrinkles, especially in your jowls, giving you a more youthful appearance.
To perform this exercise, stand up straight and tilt your head back to look at the ceiling. Place one hand directly under your chin for support, and mouth the word "yum" silently. Focus on really emphasising the "m" sound at the end. Do this for 30 seconds, then slowly lower your head back down.
You can also try some variations to target different muscle groups. For example, try smiling as wide as you can, then opening your mouth slightly and flaring your nostrils. Slowly draw your upper lip as high as you can and hold for 10 seconds. This exercise works the muscles around your upper lip, helping to prevent sagging and giving you a stronger smile.
Another variation involves placing your tongue on the roof of your mouth directly behind your teeth. Press your tongue to completely close off the roof of your mouth and add tension. Begin humming and making a vibrating sound to activate the muscles. Complete 3 sets of 15 repetitions. This exercise targets the muscles around the mouth and on the sides of the lips, helping to lift the face and chin.
In addition to these mouth-specific exercises, you can also try neck curl-ups to strengthen the muscles in your jaw and neck. Remember to always perform these exercises with the correct form to avoid any pain or injury. It is also recommended to complement these exercises with a nutritious diet and regular physical activity for optimal results.
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Sticking your tongue out
Tongue-Strengthening Exercises
- Stick your tongue out as far as you can, hold it steady for 5 seconds, then relax. Repeat this exercise 5 times.
- Curl your tongue back into your mouth as far as possible. Hold for a few seconds, then repeat 5 times.
- Move your tongue tip to the left side of your mouth and reach as far as you can. Hold for 5 seconds, then relax. Repeat 5 times on each side.
- Try to touch your nose with the tip of your tongue by sticking it out and reaching up. Hold for 10 seconds, then relax. Do 10 reps of this exercise.
- Stick your tongue out and try to touch your chin. Hold for 10 seconds, then relax. Repeat this exercise 10 times.
- Stick your tongue out and roll it lengthwise, resembling a "taco shell." Hold the "roll" for 10 seconds, then relax. Repeat 10 times.
Benefits of Tongue Exercises
Tongue exercises can improve your swallowing, speech clarity, and reduce snoring. They can also increase brain stimulation, improve focus retention, and enhance your facial posture and physical appearance. Additionally, tongue exercises can be beneficial for both children and adults, aiding in the treatment of mouth breathing, sleep apnea, and other related health problems.
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Singing
Training your mouth muscles for singing involves learning to sing with an "open throat" and a relaxed jaw.
Open Throat
To achieve this, you should first release tension from different parts of your body, as tension in the body can lead to tension in the throat. Practising techniques like the Alexander technique and yoga can help with this. Next, focus on the pharynx (the tunnel at the back of the nose, mouth, and larynx), which is the main resonator in the vocal instrument. Aim to feel the movement of air in this area.
You can also try the following exercise: place your finger between your teeth without biting down, inhale through your mouth, and then create an "ooh" sound, inhaling and saying "ooh" in the same direction as the inhalation. The smoother and less strained your sound is, the more open your throat is.
Relaxed Jaw
A tense jaw can restrict your singing voice, so it's important to train your jaw to relax when singing. One technique to achieve this is to practice saying "duh" with your jaw in a natural, relaxed position, releasing your swallowing muscles in the throat. You can also try this: open your mouth wide and close it repeatedly (ensuring you feel no pain), and then exercise with scales while incorporating a chewing motion.
Using a mirror while you sing can also help you notice when you're tensing your jaw so that you can make immediate corrections.
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Smiling widely
Smiling is a uniquely human gesture that plays a major role in how we perceive ourselves and the impressions we make on others. Training your smile involves practising facial exercises, maintaining good oral hygiene, and relaxation techniques.
- Start by sitting or standing in front of a mirror, whichever is more comfortable, with your face and lips in a relaxed position.
- Stretch the corners of your mouth to the sides while keeping your lips together.
- Hold for 10 seconds.
- Expand the stretch and part your lips to expose the edge of your teeth.
- Hold for 10 seconds.
- Stretch further to the sides and expose about half of your teeth.
- Hold for 10 seconds.
- Smile as wide and hard as you can, with all your teeth showing.
- Hold for 10 seconds.
- Repeat the steps in reverse order to gradually reduce the smile.
Another exercise is to smile widely with your mouth closed, and then wiggle your nose until you feel your cheek muscles engaging. Hold this pose for about five seconds, and repeat 10 times. Then, repeat the exercise with your lips open, holding the pose for at least 15 seconds and repeating 10 times.
You can also try puckering your lips as dramatically as possible by sucking in your cheeks and rolling your lips out. Attempt to smile while holding this pose until you feel a mild aching sensation in the muscles around your mouth, and then release.
For lower face muscles, make an "O" shape with your mouth and hide your teeth with your lips. Smile widely while still hiding your teeth, and then relax. Repeat this six times.
It is recommended to do facial exercises 6-7 times per week, for 10 minutes per day, for the best results.
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Frequently asked questions
Here are some exercises to train your mouth muscles:
- Open your mouth and make an "ah" sound. Fold your lower lip and the corners of your mouth in as much as possible, then slowly scoop upwards with your lower jaw.
- Place the tips of your thumbs under your chin and press your jawbone against them. Move your jaw in small circles while applying pressure with your tongue on the roof of your mouth.
- Tilt your head back and mouth the word "yum" silently for 30 seconds.
- Suck on your finger as hard as you can and slowly remove it from your mouth. Repeat 10 times.
- Sing along with a song you like.
A: Experts recommend doing facial exercises 6 to 7 times a week. Each exercise should be done either once a day or once every other day. Consistency is key!
It is recommended to do facial exercises in front of a mirror so you can easily perfect your form. Alternatively, you can consult a myofunctional therapist who can guide you through the correct techniques.
Mouth exercises can help strengthen the muscles in your face, creating a stronger jawline and reducing the appearance of sagging skin. They can also aid in treating health issues such as mouth breathing, sleep apnea, and bruxism.
In addition to mouth exercises, a nutritious diet and regular physical activity can help strengthen the muscles in your jaw and keep you looking younger.
