Proper tongue posture is an important but often overlooked aspect of oral health. The position of the tongue at rest plays a role in the development of the teeth, jaw, and facial structure. It can also impact breathing, swallowing, and speech. Despite its significance, many people give little thought to their habitual tongue position. Understanding optimal tongue posture can lead to improvements in oral and overall health.
Quick Answers
Here are quick answers to common questions about proper tongue posture:
- The ideal resting position for the tongue is up against the roof of the mouth.
- With proper tongue posture, the tip of the tongue should rest behind the front teeth on the ridge right behind them.
- The back of the tongue should press lightly on the soft palate.
- Keeping the tongue on the roof of the mouth allows for proper oral muscular balance and development.
- An incorrect low tongue posture can contribute to crooked teeth, breathing issues, poor facial growth, and sleep apnea.
- Tongue position can be improved through myofunctional therapy exercises and habit changes.
- Devices like a tongue trainer or mouth tape at night can help retrain tongue posture.
Why tongue posture matters
The posture and position of the tongue impacts many aspects of oral and respiratory function:
- Tooth and jaw alignment – The tongue plays an integral role in guiding the eruption and alignment of the teeth. It exerts pressure on the teeth and alveolar bone. Keeping the tongue rested against the palate is ideal for allowing the teeth to align properly and prevents spaces or crowding.
- Facial development – The pressure exerted by the tongue on the roof of the mouth and teeth stimulates forward growth of the maxilla bone. This allows for ideal development of the facial structure. Poor posture can lead to insufficient midfacial growth.
- Swallowing – Swallowing with the tongue against the palate allows for proper action of the tongue muscles. The tongue should thrust upward and forward during swallowing. An incorrect swallowing pattern can develop from a low resting tongue posture.
- Breathing – When the tongue rests against the roof of the mouth, it allows for an unobstructed airway through the nose. An open airway decreases airway resistance. Mouth breathing and snoring can develop from improper tongue position.
- Speech – The tongue’s contact with the hard palate produces clearer speech and proper tongue movement. Poor tongue posture can cause speech abnormalities like a lisp.
What is proper tongue posture?
The ideal position for the tongue at rest is up against the hard palate, with the tip stationed behind the front teeth.
More specifically:
- The front third of the tongue should rest on the ridge/groove right behind the upper front teeth.
- The middle and back of the tongue should make contact with the hard palate.
- The back/base of the tongue should sit near the soft palate in the back of the mouth.
- Only light contact should be made. Excessive force or pressure is not needed or recommended.
This position allows the entire tongue to exert gentle upward pressure on the maxilla bone and teeth. This guides proper facial and dental development.
Poor tongue posture and its effects
Many people rest their tongues too low and forward in the mouth. This incorrect posture can contribute to:
- Crowding, spacing, or misalignment of teeth
- Narrow palate
- Gummy smile
- Weak chin
- Narrow jaw/weak jawline definition
- Obstructed airway and mouth breathing
- Sleep apnea
- Speech issues like lisping
- Poor swallowing pattern
- Reduced space for tongue, impacting ability to cleanse palate area
A tongue that rests too low or forward can even push on the front teeth leading to an open bite. It prevents the lateral teeth from coming together properly.
What causes poor tongue posture?
There are many possible causes of incorrect tongue position:
- Mouth breathing – Breathing through the mouth encourages forward tongue placement.
- Thumb sucking – This infant habit teaches the tongue to rest too forward.
- Pacifier use – Long term can mold the tongue position.
- Tongue tie – Restricts tongue mobility.
- Heredity – Jaw structure and muscle attachments can influence posture.
- Obstructions – Enlarged tonsils/adenoids encourage improper positioning.
How to improve tongue posture
Correcting tongue posture involves retraining the muscles through exercises and habit changes. Methods include:
- Myofunctional therapy – Exercises that strengthen and retrain oral muscles.
- Tongue sweeps – Stroking the tongue along the upper teeth and entire palate.
- Tongue presses – Holding the tongue to the roof of the mouth for a set time.
- Swallowing exercises – Consciously swallowing correctly with tongue on palate.
- Tongue sucking – Creating a suction hold of the tongue to the palate.
- Biofeedback – Devices that provide feedback when correct tongue posture is achieved.
- Taping mouth closed – Discourages mouth breathing at night.
With consistent practice, it’s possible to retrain the tongue muscles and maintain proper posture subconsciously. Adults can see improvements but it’s ideal to correct posture in childhood.
Results of proper tongue posture
Consistently maintaining proper tongue resting posture can lead to:
- Straighter teeth and a well aligned bite
- Ideal development of the jaws and facial structure
- A broader palatal arch
- Reduced risk of crowded or gapped teeth
- Better breathing through the nasal airway
- Clearer speech
- Possible improvements in sleep apnea
- A more defined jawline and facial profile
Tongue posture and braces
Correct tongue position plays an important complementary role during orthodontic treatment with braces. The tongue’s pressure against the roof of the mouth helps to guide teeth into their ideal positions as established by the braces. An imbalance in this oral muscular equilibrium can cause a relapse after braces are removed. Maintaining proper tongue rest posture is critical for stability of the teeth long-term.
Common questions
Here are answers to some frequently asked questions about proper tongue positioning:
Is it normal for the tongue to rest on the bottom teeth?
No, it is abnormal for the tongue to sit between or on the bottom teeth while at rest. This posture can negatively impact tooth alignment and facial growth. Orthodontists discourage this tongue placement.
Should the tip of the tongue touch the teeth?
Only a light touch of the tongue tip behind the front teeth is ideal. Pressing forcefully with the tongue tip risks moving the front teeth. The majority of the tongue should contact the palate.
Is tongue posture genetic?
Genetics can play a role in oral muscular attachments that influence tongue posture, but it is not necessarily predetermined. Myofunctional therapy can still help alter posture regardless of genetics.
Can you change tongue posture?
Yes, the tongue is comprised of muscles that can be retrained over time through conscious exercises and habit changes. This is known as myofunctional therapy. Adults can improve tongue position but it is easiest to teach proper rest posture to children.
At what age should tongue posture be corrected?
The younger the better! Age 3-6 is an ideal window to begin teaching proper oral rest posture and swallowing patterns. The tongue is still developing and posture habits are not yet engrained.
What happens if you don’t fix tongue posture?
Negative impacts that can result from sustained poor tongue posture include crowded/gapped teeth, narrow jaws, obstructed airway, mouth breathing, sleep apnea, and speech problems. Orthodontic treatment may be less stable without tongue posture correction.
Conclusion
Proper tongue rest position is important for ideal structure and function. Letting the tongue posture go unchecked can contribute to dental issues, breathing impairment, and altered facial/jaw growth. By retraining the tongue muscles with myofunctional therapy and habit changes, optimal posture can be achieved. This supports oral health and airflow, while guiding proper development of the teeth, jaws and face.
| Age | Tongue Posture Recommendations |
|---|---|
| Infant | – Cease thumb/digit sucking if present – Wean off pacifier by age 2 – Feed breast milk to promote proper oral muscular development – Screen for ties that may restrict tongue function – Ensure nostrils are unobstructed |
| Early childhood | – Begin myofunctional therapy if needed – Correct swallow pattern – Teach where tongue should rest – Encourage nasal breathing – Monitor speech development |
| Late childhood | – Continue myofunctional exercises – Use devices to train tongue posture – Keep proper tongue rest position habit – Identify any airway obstructions |
| Adolescence | – Perform muscle rehabilitation as needed – Consider orthodontic treatment – Retain proper posture and swallowing pattern – Screen for sleep disordered breathing |
| Adulthood | – Get re-evaluated if regressing to poor posture habits – May require refresher myofunctional therapy – Focus on consistent proper tongue positioning – Monitor for sleep apnea symptoms |
This table outlines tongue posture recommendations for patients of different age groups. The key is to promote proper oral rest posture starting from infancy through tongue-positioning exercises, swallowing pattern correction, habit changes, and continued reinforcement.
Tongue posture training and devices
Certain devices and techniques can help train the tongue muscles to adopt and maintain correct posture. Options include:
Tongue positioner/trainer
This device sits on the palate to guide the tongue into the proper position. It provides tactile feedback. Regular short-term use can retrain muscle memory.
Oral screens/shields
These rest behind the teeth to block a low tongue position and encourage lifting the tongue to the palate.
Mouth taping
Taping the lips closed at night discourages mouth breathing and prompts tongue-to-palate posture.
Palate expander
This orthodontic appliance can broaden the palate to make proper tongue positioning easier.
Habit modifications
Eliminating any habits leading to poor tongue carriage like thumb sucking or mouth breathing.
Muscle exercises
Myofunctional drills and exercises to strengthen and retrain the tongue’s range of motion.
Seeking treatment for tongue posture
If you are concerned about your own or your child’s tongue position, consult your dentist or orthodontist. They can assess posture and guide appropriate intervention. Treatment is best started early while the mouth and facial structures are still developing.
Orofacial myologists and speech pathologists can provide myofunctional therapy to correct muscle imbalance and establish proper rest posture. Otolaryngologists can evaluate airway obstructions that may underlie poor tongue carriage.
With diligent tongue retraining and habit changes, positive gains can be made at any age. But the earlier the better for optimal oral health and facial growth.