Do these stretches for at least 20 seconds each and keep breathing normally throughout
| Squeeze | & | Expand |
| Scrunch face into a central point | Stretch it out in all directions | |
| O | & | O |
Tongue Compass
Stretch your tongue to touch your nose (20 secs)
Stretch tongue from the base to touch bottom of your chin (20 Secs)
Touch your right ear with your tongue (20 Secs)
Touch left ear with tongue (20 Secs)
Fish lips
Blow bubbles with exaggerated lips movements. Say “ooooowwwweeeeee” silently. Feel your lips involved only and try to relax and not engage jaw in this action.
Chin Ups
Jut jaw forward with a major under-bite then lean head back, pushing chin towards the ceiling. Hold for at least 30 seconds. This stretches the base of the tongue.
Squirrel Cheeks
Put a finger to your lips laterally and pump your cheeks full of air to make them expand into big pouches until you can’t fill them any fuller. Feel the air pressure against the inside of your cheeks.