Tongue therapy
A good tongue position helps the treatment and stops the teeth from moving afterwards.
Swallowing well in 3 keys
- The tongue up high, stuck to the palate. Never forward against the teeth.
- Teeth closed together, upper teeth against lower teeth.
- Lips at rest, slightly parted. They don't move when you swallow.
Beginner: weeks 1 to 4
Goal: learn to place the tongue at rest, find the "Spot", first muscle-tone reflexes.
1. The Spot (anchor point)
Place the tip of your tongue just behind your upper teeth, on the small bumps of the palate, without touching your teeth. Tip: put a sugar-free mint lozenge or a drop of cold water on the Spot to feel it clearly.
Hold for 30 seconds, 5 times in a row · 3 times a day.
2. The Click
Stick your tongue to the palate and click it downwards, like the sound of a horse.
10 to 15 rhythmic clicks · 2 to 3 times a day.
3. The Piston
Slide your tongue from front to back, keeping contact with the palate.
10 slow back-and-forths · 2 times a day.
4. The Suction Cup (or the Mushroom)
Stick your whole tongue to the palate, like a suction cup. Open your mouth, keeping it stuck as long as possible, until the "pop".
Hold for 5 to 10 seconds, 5 times · 2 times a day.
5. The Elastic
Hold the orthodontic elastic given by the practice on the Spot with the tip of your tongue. Swallow your saliva, teeth closed together and lips relaxed.
5 successful swallows · 2 times a day.
6. Pressing on the Tongue Depressor
Push hard with the tip and then the sides of your tongue against a tongue depressor.
Push for 5 seconds, 5 times · 1 to 2 times a day.
7. Stick Out and Pull In the Tongue
Stick your tongue straight out as far as possible, then pull it back in quickly and sharply.
10 back-and-forths · 2 times a day.
Intermediate: weeks 5 to 8
Goal: move the tongue without moving the jaw, gain precision.
8. The Palate Sweep (the windscreen wiper)
Tip on the Spot, slide your tongue along the palate, as far back as possible.
10 slides · 2 times a day.
9. The Tick-Tock
Mouth open, use the tip of your tongue to touch the corner of your lips on the right, then on the left, from the inside, without touching your teeth or your lower lip.
10 back-and-forths (right + left = 1) · 2 times a day.
10. Pointed Tongue, Wide Tongue
Alternate between a very pointed tongue and a very wide, flat tongue.
10 times in a row · 2 times a day.
11. Nose / Chin
Stick your tongue out towards your nose, then towards your chin.
5 up and 5 down · 1 to 2 times a day.
12. The Slurp
Suck in your saliva (or a little water) while keeping your tongue stuck to the palate, without letting air through.
10 suctions · 2 times a day.
13. Around the Lips
Run your tongue around your lips, then around between your gums and cheeks, in one direction and then the other.
3 circuits in each direction · 1 time a day.
14. The Travelling Lozenge
Move a lozenge from one cheek to the other by sliding it along the palate, without biting it.
1 minute · 1 time a day, somewhere quiet.
Advanced: week 9 onwards
Goal: make the tongue work with the lips and cheeks, and breathe through the nose without thinking about it.
15. The Yawn
Pretend to yawn, keeping your tongue very flat and pulled back at the back of your mouth.
5 yawns · 2 times a day.
16. The K Sound
Stick the back of your tongue to the back of the palate and say "K, K, K" in rhythm.
15 to 20 times in a row · 2 times a day.
17. Balloon Cheeks
Puff out your cheeks and move the air from one cheek to the other without letting it out.
10 passes · 2 times a day.
18. The Monkey
Puff out your upper lip by sliding your tongue between your lip and your teeth, like a monkey, then relax.
10 times · 1 time a day.
19. Strong Lips
Hold a tongue depressor horizontally between your lips and squeeze your lips to keep it there.
30 seconds, 3 times · 2 times a day.
20. The Big Smile
Make a big smile, teeth closed together, and swallow your saliva.
10 swallows · at every meal or 2 times a day.
21. Nose Breathing
Sit up straight, tongue on the Spot, teeth gently touching, lips closed without tensing your chin. Breathe only through your nose, filling your belly.
1 to 2 minutes · 2 to 3 times a day.