The practice of hyoid exercises involves targeted movements designed to strengthen the muscles controlling the throat and mouth. These movements focus on the muscles connected to the hyoid bone, which plays a central role in upper airway functions. The exercises aim to improve the coordination and strength of this muscle group, responsible for actions like swallowing, breathing, and speech production. Consistent training enhances the mechanical efficiency of the throat’s muscle system.
Understanding the Hyoid Bone
The hyoid is a unique, U-shaped bone situated in the anterior midline of the neck, positioned above the larynx and below the lower jaw. It is often called the “floating bone” because it does not directly articulate with any other bone. Instead, it is suspended by a complex network of muscles, ligaments, and cartilage connecting it to the tongue, the floor of the mouth, the pharynx, and the thyroid cartilage.
This arrangement establishes the hyoid as an anchor point, providing structural support for the tongue and the larynx (voice box). During swallowing, the hyoid and larynx must move upward and forward to protect the airway and facilitate the passage of food. The attached muscles, known as the suprahyoid and infrahyoid muscles, are fundamental to the proper functioning of the upper aerodigestive tract.
Key Reasons for Strengthening the Hyoid
Strengthening the hyoid muscles is primarily pursued for therapeutic reasons related to upper airway and swallowing function. A major application is managing swallowing difficulties, known as dysphagia. Hyoid exercises increase the speed and extent of hyolaryngeal elevation (the upward and forward movement of the hyoid and larynx). This enhanced movement helps open the upper esophageal sphincter (UES) more effectively and for a longer duration, ensuring safe passage of food or liquid and reducing the risk of material entering the airway.
These exercises also address sleep-disordered breathing, including snoring and obstructive sleep apnea (OSA). OSA is often characterized by the collapse of the upper airway during sleep due to insufficient muscle tone in the throat. Training the tongue and pharyngeal muscles, which are anchored to the hyoid, increases airway stiffness and stability. Consistent oropharyngeal exercise reduces OSA severity and decreases symptoms like snoring and daytime sleepiness by reducing pharyngeal collapsibility.
A third benefit is enhancing vocal resonance and speech clarity, as hyoid movements control the position of the tongue and the larynx. Improving the strength and coordination of the surrounding musculature allows individuals to gain finer control over vocal quality and articulation.
Practical Hyoid Exercise Techniques
Effective hyoid exercises require precision and consistency to achieve functional change.
Mendelsohn Maneuver
This technique focuses on extending the duration of laryngeal elevation during a swallow. To perform it, feel the larynx rise during a normal swallow, then consciously squeeze the throat muscles to hold the larynx at its highest point for three to five seconds before relaxing. The goal is to prolong the opening of the upper esophageal sphincter. This exercise should initially be practiced using only saliva or water, not food.
Chin Tuck Against Resistance (CTAR)
CTAR is a modified version of the Shaker exercise, designed to strengthen the suprahyoid muscles without the strain of a full head lift. The individual sits upright and places a small, soft object, such as a rolled towel or ball, under the chin. They press the chin down against the object, tucking it toward the chest, and holding the isometric contraction for 30 to 60 seconds before resting. This resistance training activates the muscles responsible for hyoid elevation and is typically repeated in sets of five, gradually increasing to 25 repetitions daily.
Tongue Hold and Resistance Exercises
These exercises strengthen the muscles controlling the tongue’s position relative to the hyoid. One variation involves pressing the entire tongue as hard as possible against the roof of the mouth, holding the maximal contraction for five to ten seconds. Another technique requires placing the tongue tip against a flat object, like the back of a spoon, and pushing outward against the resistance for a five-second hold. These resistance exercises improve the force the tongue generates, indirectly strengthening the interconnected hyoid muscles and stabilizing the airway.
It is important to approach these exercises with caution, especially when managing a medical condition like dysphagia. Any new regimen should be discussed with a healthcare professional, such as a speech-language pathologist, who can provide personalized instruction and monitor progress. If a person experiences new pain or discomfort, they should stop the exercise immediately and consult their specialist.