Tongue to Roof
The tongue to roof is a bodyweight facial exercise targeting the tongue and jaw muscles. It involves pressing the tongue firmly against the palate to strengthen the tongue and promote jaw alignment.
How to do it
- Sit upright with your mouth gently closed.
- Press the tip of your tongue firmly against the roof of your mouth just behind the upper front teeth.
- Apply as much upward pressure as possible with your tongue.
- Hold the position for 5–10 seconds.
- Release and relax the tongue.
- Repeat for the desired number of repetitions.
Form cues
- Sit tall with a neutral spine
- Press the entire tongue flat
- Maintain firm upward pressure
- Keep your jaw muscles relaxed
- Breathe steadily through your nose
Breathing: Maintain a steady, relaxed nasal breath throughout the hold.
Common mistakes
- Clenching your teeth, which creates unnecessary jaw tension
- Using only the tip of the tongue, which reduces muscle engagement
- Holding your breath, which prevents you from sustaining the hold comfortably
Muscles worked
Primary: facial muscles. Secondary: jaw.
Suggested sets & reps
Get fitter
3 sets × 10 reps (10s hold), rest 30s
Lose weight
3 sets × 10 reps (10s hold), rest 30s
Build muscle
4 sets × 12 reps (15s hold), rest 45s
Easier, harder & alternatives
Make it easier
Alternatives
Take care if…
- If you feel sharp pain in your jaw or neck, stop the exercise and consult a professional.
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
Where should I feel this exercise?
You should feel a gentle engagement in the muscles under your chin and along the floor of your mouth.
How often should I do this?
Because it is a low-impact movement, you can practice it daily as part of your routine.
What if my jaw feels tired?
Fatigue is normal, but if you feel sharp pain or discomfort, stop immediately and rest your jaw.