bigmaxingboss
Iron
- Joined
- Dec 4, 2023
- Posts
- 89
- Reputation
- 79
### **1. High-Speed Jaw-Opening Exercise**
**What it does**: Strengthens **fast-twitch suprahyoid muscles**, improves **hyoid elevation** and **swallowing strength**.
**How to do it**:
- Sit upright
- Rapidly open your mouth as wide as you can, then close it.
- Do **20 reps per set**
- Do **3 sets**, **twice per day** (total: 120 jaw openings/day)
- Rest 10–30 seconds between sets
**Study**: [DovePress Study](https://www.dovepress.com/high-speed-jaw-opening-exercise-in-training-suprahyoid-fast-twitch-mus-peer-reviewed-fulltext-article-CIA)
---
### **2. Shaker Exercise (Head-Lift Exercise)**
**What it does**: Strengthens **anterior neck muscles** that raise the hyoid; increases **UES opening**.
**How to do it**:
- Lie flat on your back
- Keep shoulders on the ground
- Raise your head and look at your toes
- Hold for **60 seconds**, then rest
- Do **3 reps of 60s hold**
- Followed by **30 quick reps** (lift and lower)
**Study**: [Shaker Technique Reference](https://www.neuromodulationjournal.org/article/S1094-7159(21)00237-3/fulltext)
---
### **3. CTAR (Chin Tuck Against Resistance)**
**What it does**: Targets **suprahyoid muscles** more directly than the Shaker; helps **hyoid and larynx elevation**.
**How to do it**:
- Sit upright
- Place a small ball (e.g., 12 cm inflatable ball) under your chin
- Press your chin down against the ball firmly
- Hold for **10 seconds**
- Do **30 reps per session**, **once or twice daily**
**Study**: [CTAR Evidence](https://dysphagiacafe.com/evidence-based-practice-for-targeting-laryngeal-elevation-chin-tuck-against-resistance)
---
### **4. Mendelsohn Maneuver**
**What it does**: Improves **voluntary hyoid elevation** and control during swallowing.
**How to do it**:
- Swallow normally
- During the swallow, feel when your larynx (voice box) lifts
- Try to **hold it at its highest point** for **2–3 seconds**
- Release and repeat
- Do **10–15 reps per session**, **2–3x per day**
**Study**: [Springer Mendelsohn Study](https://link.springer.com/article/10.1007/s00455-013-9461-1)
---
### **5. Jaw Retraction Exercise**
**What it does**: Targets the **geniohyoid muscle**, improves **forward and upward movement** of the hyoid.
**How to do it**:
- Sit upright with good posture
- Gently retract your jaw (pull lower jaw backward) without moving your neck
- Hold the position for **5 seconds**
- Repeat **5 times per set**
- Do **2 sets daily**
**Study**: [PracticeUpdate Study](https://www.practiceupdate.com/content/jaw-retraction-exercise-effectively-strengthens-the-geniohyoid-muscle-in-patients-with-mild-dysphagia/132478)
**What it does**: Strengthens **fast-twitch suprahyoid muscles**, improves **hyoid elevation** and **swallowing strength**.
**How to do it**:
- Sit upright
- Rapidly open your mouth as wide as you can, then close it.
- Do **20 reps per set**
- Do **3 sets**, **twice per day** (total: 120 jaw openings/day)
- Rest 10–30 seconds between sets
**Study**: [DovePress Study](https://www.dovepress.com/high-speed-jaw-opening-exercise-in-training-suprahyoid-fast-twitch-mus-peer-reviewed-fulltext-article-CIA)
---
### **2. Shaker Exercise (Head-Lift Exercise)**
**What it does**: Strengthens **anterior neck muscles** that raise the hyoid; increases **UES opening**.
**How to do it**:
- Lie flat on your back
- Keep shoulders on the ground
- Raise your head and look at your toes
- Hold for **60 seconds**, then rest
- Do **3 reps of 60s hold**
- Followed by **30 quick reps** (lift and lower)
**Study**: [Shaker Technique Reference](https://www.neuromodulationjournal.org/article/S1094-7159(21)00237-3/fulltext)
---
### **3. CTAR (Chin Tuck Against Resistance)**
**What it does**: Targets **suprahyoid muscles** more directly than the Shaker; helps **hyoid and larynx elevation**.
**How to do it**:
- Sit upright
- Place a small ball (e.g., 12 cm inflatable ball) under your chin
- Press your chin down against the ball firmly
- Hold for **10 seconds**
- Do **30 reps per session**, **once or twice daily**
**Study**: [CTAR Evidence](https://dysphagiacafe.com/evidence-based-practice-for-targeting-laryngeal-elevation-chin-tuck-against-resistance)
---
### **4. Mendelsohn Maneuver**
**What it does**: Improves **voluntary hyoid elevation** and control during swallowing.
**How to do it**:
- Swallow normally
- During the swallow, feel when your larynx (voice box) lifts
- Try to **hold it at its highest point** for **2–3 seconds**
- Release and repeat
- Do **10–15 reps per session**, **2–3x per day**
**Study**: [Springer Mendelsohn Study](https://link.springer.com/article/10.1007/s00455-013-9461-1)
---
### **5. Jaw Retraction Exercise**
**What it does**: Targets the **geniohyoid muscle**, improves **forward and upward movement** of the hyoid.
**How to do it**:
- Sit upright with good posture
- Gently retract your jaw (pull lower jaw backward) without moving your neck
- Hold the position for **5 seconds**
- Repeat **5 times per set**
- Do **2 sets daily**
**Study**: [PracticeUpdate Study](https://www.practiceupdate.com/content/jaw-retraction-exercise-effectively-strengthens-the-geniohyoid-muscle-in-patients-with-mild-dysphagia/132478)
