Tongue Stretch Forward
The tongue stretch forward is a bodyweight facial exercise targeting the tongue and jaw muscles. It involves extending the tongue downward as far as possible to stretch and tone the muscles of the mouth and lower face.
How to do it
- Sit upright with your spine straight.
- Open your mouth wide and extend your tongue outward as far as possible toward your chin.
- Hold the fully extended position for 5 seconds.
- Slowly retract your tongue and close your mouth.
- Repeat for the desired number of repetitions.
Form cues
- sit tall and relax your shoulders
- open your mouth wide
- reach your tongue toward your chin
- maintain a steady hold
- breathe naturally throughout
Breathing: Keep your breath steady and fluid; do not hold your breath during the extension.
Common mistakes
- tensing your shoulders, which limits neck mobility
- straining the jaw by opening too fast, which can cause discomfort
- holding your breath, which creates unnecessary body tension
Muscles worked
Primary: facial muscles. Secondary: jaw, neck.
Suggested sets & reps
Get fitter
2 sets × 8 reps, 5-second hold, rest 30 s
Lose weight
3 sets × 10 reps, 5-second hold, rest 30 s
Build muscle
3 sets × 10 reps, 5-second hold, rest 30 s
Easier, harder & alternatives
Make it easier
Make it harder
Take care if…
- If you feel sharp pain in your jaw or neck, ease off or stop the movement.
- If you have a history of jaw joint issues, check with a professional before starting new facial stretches.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Should I feel pain during this stretch?
No, you should only feel a gentle tension or light stretch. Stop immediately if you feel sharp pain.
How often should I do this?
You can include this in your daily routine, ideally 1-2 times per day.
Can I do this while standing?
Yes, as long as you maintain an upright, neutral spine and don't slouch.