Myofunctional Exercises: The Essential Routine for Adults

If you’re here, you’re probably wondering what myofunctional exercises are all about and whether they can help you. Are you worried about why your jaw clicks when you chew, why you wake up exhausted despite eight hours in bed, or why your speech has always felt just a little bit… off?

Well, that’s precisely where myofunctional exercises come in.

As a licensed speech-language pathologist with a specialization in orofacial myofunctional therapy (OMT) and tethered oral tissues in adults, I’m here to unpack what these exercises are, why they matter, and how you can use them to reclaim function, comfort, and confidence in your health and body—starting with your mouth.

What Are Myofunctional Exercises?

Let’s break it down. Myofunctional exercises are targeted movements and routines designed to retrain the muscles of the face, tongue, and mouth. Their goal is to restore proper oral rest posture, improve nasal breathing, optimize swallowing, and support speech patterns.

These exercises are not a passing trend. They are evidence-based interventions that address dysfunctions caused by long-term compensations, often rooted in tongue ties, lip ties, or cheek ties that were never diagnosed in childhood.

Oral ties create a limited range of motion in the oral muscles. There are seven prominent frenula in the oral cavity whose job it is to support and balance the muscle to which it is attached. However, when the frenulum is too short, thick, or tight, it limits the muscles’ functions.

This restriction and limitation sets off a domino effect of compensation and recruitment through the oral muscles, jaw, neck, back, diaphragm, and pelvic floor.

To address these shifts, myofunctional exercises are utilized to provide direct input to the muscles and the fascia that surrounds them. Myofascial release for the face is a cornerstone of repairing and restoring appropriate function and movement, as it specifically addresses the restricted fascia.

These releases are followed by active exercises intended to train strength, range of motion, and coordination throughout the orofacial complex.

Lastly, let’s break down the term myofunctional so we have a clear understanding of the terminology, as it may be new to most of us!

Myo is the root meaning for muscle, and functional means the way something works or functions. Therefore, Myofunctional means muscle function! And in this case, specifically to do with the muscles of the face.

Why Adults Need Myofunctional Exercises More Than Ever

We often hear, “Is it too late for me to do anything about this now?” NO!

Yes, the earlier we catch myofunctional disorders, the easier they are to treat. However, even adult mouths and bodies can be healed and restored to their proper function.   As an adult, your body has had years to adapt in ways that lead to tension, fatigue, and chronic issues like:

• TMJ pain
• Migraines
• Mouth breathing
• Poor sleep quality (snoring and sleep apnea)
• Speech distortions
• Forward head posture
• Swallowing difficulties
• Ear pain/fullness
• Digestive issues
• Pelvic floor pain

Getting to the root of these issues, rather than just treating the symptoms, is what myofunctional exercises are all about. If you are already experiencing one or more of the symptoms listed above, then you do indeed need myofunctional exercises more than ever!

Even after tongue tie release surgery (frenectomy), myofunctional exercises play a crucial role in rehabilitation and long-term success. Without retraining the neuromuscular system, the body will fall back into old habits, undoing all the work.

For patients with tethered oral tissues (TOTs), such as tongue ties, we strongly recommend pre- and post-exercise programs to ensure optimal outcomes from surgical releases.

Key Benefits of Myofunctional Exercises for Adults

Here are just a few benefits you can expect when you begin your journey into myofunctional therapy:

Tongue to Palate Seal

One of the key myofunctional patterns to unwind and correct is that of resting tongue posture. Tongues should live and rest easily on the roof of your mouth, the palate. The entire tongue, not just the tip, should be elevated and suctioned a bit into the roof. However, when the tongue has a tether, either anterior or posterior ties, the tongue generally rests on the floor of the mouth.  This leads to a cascade of issues, which is why it is the first pattern to address in therapy.

Improved Nasal Breathing

Mouth breathing may feel “normal,” but it dries out tissues, disrupts oxygen balance, and increases your risk for sleep apnea. Myofunctional exercises help train the tongue to rest against the palate, seal the lips, and draw breath in from the diaphragm, making nasal breathing your new default setting.

TMJ Relief

Many adults with tethered oral tissues grind their teeth or clench their jaw to compensate for poor tongue posture. Exercises strengthen the muscles that stabilize the jaw, relieving unnecessary tension. Myofascial release alleviates tension in the fascia surrounding the joint and at the site of each oral frenulum. The reduction of tension and increase of strength and coordination of the oral muscles reduces jaw compensation of glide, slide, and jut.  This improves the intended movement of the joint and reduces pain.

Better Sleep and Reduced Snoring

Snoring is often a symptom of collapsed airway structures. Myofunctional exercises tone the muscles of the tongue, lips, cheeks, and soft palate to reduce airway obstruction during sleep. If the tongue is properly positioned in the palate, then tooth grinding is reduced and jaw stability is easily maintained. Reduced jaw pain and snoring enable deeper REM sleep and healthier oxygen intake.

Enhanced Speech Clarity

Even subtle oral dysfunctions can affect articulation. Adults often report a lifetime of mumbling or unclear consonants, especially sounds like /s/, /r/, and /l/. By building better control of the tongue and lips, exercises improve precision in the rapidly alternating patterns of speech.

Posture and Balance

It might surprise you, but poor tongue posture can pull the head forward, strain the neck, and even contribute to pelvic misalignment. Re-balancing the orofacial system supports overall body alignment. Often recommendations for bodywork, such as chiropractor, PT, cranial-sacral, or massage therapy, are found helpful for alignment in the body as the oral cavity shifts.

Core Myofunctional Exercises to Know

Let’s walk through some foundational myofunctional exercises that many adult clients start with. (Note: Always consult a trained provider before beginning a home program. Not all exercises are appropriate for every situation, especially if a tie has not yet been released.)

Active Exercises

1. Tongue Lifts: Gently lift your tongue (tip to back) to the roof of your mouth and hold for a few seconds.

2. Tongue clicks – building up to 50 strong clicks

3. Tongue lateralization – touching back molar with tongue tip, alternate left to right, building to 50 reps and increasing speed

4. Tongue up and down alternating– touch just behind the front teeth building to 50 reps and increasing speed

5. Tongue lift and hold -hold up while opening and closing the jaw -build to 50 reps and increase the width of opening.

6. Lip purse/smile – alternating the movements while holding jaw still. Build to 50 reps.

7. Lip squeeze – hold a tongue depressor between the lips and pucker just a bit.  Hold for 15-20 seconds, repeat 3-5 times.

8. Lips on straw tip -keep them pursed no rolling inward -drink 4-6 ounces without biting straw or rolling lips inward.

9. Cheek Resistance Exercises: Using your fingers to apply gentle pressure while puffing out your cheeks to enhance muscle tone.

10. Cheek resistance -blow up balloon build to 25 times with new balloon.

11. Cheek – straw drink and squeeze cheeks in creating a line down the cheek build to 4-6 ounces.

Passive Exercises

Debra Beckman deep tissue releases and stretches- these cover all oral facial groups listed above and are completed by a trained therapist. Considered passive exercises, while the exercises mentioned above are active exercises.

Myofascial releases – These soft tissue releases target the frenulum area specifically.  Helping to release the tension built up around the frenulum and into the muscle.  They target the fascia system and relieve years of built-up stress and strain.

How Myofunctional Exercises Support Tongue Tie Release in Adults

You’re ready to book your tongue tie release—or you’re on the fence. Either way, your results will hinge on how well you prepare and rehabilitate the orofacial system.

Pre-release exercises enhance tissue readiness, increase awareness of movement patterns, and help prevent the formation of scar tissue.

Post-release exercises ensure the body doesn’t revert to old compensations. They support wound healing and re-pattern the lip, cheek and tongue’s function in daily life.

That’s why I always recommend working with a myofunctional therapist before and after a frenectomy. This combination reduces the risk of relapse and improves outcomes.

Everyone is different, and sure, some adults can get by with very little pre-therapy and have a successful release.  But if you participate in any online social media forums for TMJ or tongue tie adults, then you have likely seen the posts on failed frenectomy. 

These disappointed adults typically received very little myofunctional intervention and experienced poor outcomes. Consistently, we see improved outcomes when the myofunctional therapy is solidly in place.

Your therapist is your co-pilot! They have seen many mouths and can help you navigate unforeseen difficulties or setbacks.

A Week in the Life of Myofunctional Therapy

Curious what a week of myofunctional exercises might look like?

Here’s a sample schedule from one of my adult clients post-frenectomy:

First, pick a solid, consistent time, part of your daily routine, to complete your exercises.  You will need to set aside about 10-15 minutes a day.  I like to pair it with brushing teeth, as we are already in front of the mirror!

Sun-Mon-Tues: MORNING Deep tissue release, Stretches, active exercises for tongue placement.

Set times to check for tongue placement in the roof of the mouth -driving to work, after lunch, driving kids to practice, watching TV at night.  Increase awareness of tongue placement throughout the day.

Wed: OFF – allow time for integration of new movement patterns.  Continue to focus on tongue placement.

Thur-Fri: Repeat routine

Saturday: OFF – integration day -check how you are feeling, how is pain on deep tissue releases? How do your symptoms feel, are they lessening, worsening, about the same? What improvements do you note over the week?

We do not want you to be in need of an exercise routine for the rest of your life. Judging how you feel each week, and how the off days are feeling helps to navigate the decisions of graduating from direct therapy services and when you’re comfortable to cease an exercise routine.

Common Mistakes Adults Make with Myofunctional Exercises

Let’s get honest about where many people go wrong (and how you can avoid these pitfalls).

❌ Overcompensating with the Jaw

If you feel your jaw moving during a tongue exercise, it’s likely doing the work for the tongue. Focus on isolating movements of the muscles you are targeting.  The jaw is a base of stability and should not be gliding/sliding or jutting on any exercise.

❌ Inconsistency

Five minutes per day beats one hour once per week. The nervous system learns best through repetition.  Finding a routine that works for you is key to success.

❌ Expecting Overnight Results

While some changes come quickly—like improved lip seal or nasal breathing—others take months. Keep at it! Remember you are undoing decades of compensation and recruitments.

How to Know if You Need Myofunctional Exercises

Not sure if myofunctional therapy is right for you? Ask yourself:

• Do I breathe through my mouth during the day or night?
• Do I snore or feel unrested despite getting enough sleep?
• Does my jaw pop, click, or feel sore?
• Do I struggle to say certain sounds clearly or fatigued quickly with longer speaking?
• Do I notice food getting stuck in my cheeks when eating or limit my diet choices?
• Have I had braces, but relapse has me thinking I need another round?
• Was I told I had a “small mouth” or “tongue tie” but never treated?

If you answered yes to even one of these, myofunctional exercises could be the answer to you improving your health.

Why Working with a Specialist Matters

Not all providers are trained in the nuances of orofacial myofunctional therapy. Your body is unique. Your oral anatomy, compensation patterns, and history of tethered tissues all deserve an individualized plan.

At Lynn’s Tied Together Hub, we specialize in adult myofunctional therapy that addresses the root cause—not just the symptoms. Whether you’re preparing for a tongue tie release or trying to breathe better at night, we design your routine to work with your body, addressing the root cause and not just the symptom.

As adults we are busy!  Balancing work and family life can be hectic and often as parents we decide to put things for ourselves to the side and focus on our children.  Meaning, it’s easy to give up.  Working with a professional can help streamline your program.

Therapists will allow for the speediest progress; keep you motivated with reasonable time frames and adjust the program to fit your progress.

To find a trained therapist near you check out the site Togue Tie Life where trained providers are listed by state.

Final Thoughts: Small Movements, Big Results

You don’t need to accept chronic jaw pain, mouth breathing, or unclear speech as “just how it is.” The muscles in your mouth are capable of change—even in adulthood.

With myofunctional exercises, you can teach your body a new way to move, breathe, and speak. Start today. Start small. And start with the knowledge that you can retrain the habits of a lifetime.

Explore More from Lynn’s Tied Together Hub

✅ Free Adult Tongue Tie Self-Assessment
✅TMJ and the Connection to Oral Ties
✅ Mouth Tape for Snoring: What You Need to Know
✅ Buccal Ties in Adults: More Than You Think