Tongue Toning Techniques

Preparing for the Championships:
Tongue Anatomy, Types, and Toning Techniques
By Petunia Fried, LTT (licensed tongue therapist)

Preparation for the grueling Tongue Darting Championships is not something to be taken lightly. An ill-toned tongue is a recipe for disaster– cramping has been the downfall of many a hopeful Tongue Darting athlete. As with any athletic endeavor, proper training is essential. The following techniques are tried and true, having proven indispensable to previous elite teams, including the gold-winning Team U.S.A. during the 2016 Icelandic Championships.

Because every athlete needs to understand their equipment, the anatomy of the tongue is presented first. An overview of the most common tongue types is included, in order to allow athletes to self-identify their lingual gifts and potential hazards. Because we recognize this variety in tongue shapes and sizes, each of the tongue toning exercises is tailored to address the capabilities and limitations inherent in each type.

Implement a training regimen well before your target competition, include a taper during the two weeks leading up to the event, and you will be prepared to lick the competition and take home the Gold!

Tongue Anatomy
From the mobile, highly capable tip, to the supportive, muscular body, ending at the sturdy base, the tongue is a miracle of muscular capability. While often cited as the strongest muscle in the body, this is in fact a misnomer. However, as participants of Tongue Darting may attest, it is not only strength that matters. Perhaps the most astounding thing about the tongue is that it virtually never fatigues! Finesse, delicacy of movement, and variety of speed are the the tongue’s other remarkable gifts. The tongue is not one muscle, but in fact is a conglomeration of eight separate muscles, all woven together in a complex bundle that bears striking similarity to an elephant’s trunk. This matrix of muscle is innervated by five of the twelve cranial nerves– an astounding amount of innervation that provides the tongue with a packed toolbox of potential moves and maneuvers, as well as the ability to taste a vast variety of flavors. The median sulcus divides the tongue in half down the middle, and allows those with the genetic gift of tongue rolling (estimated at 65-81% of the worldwide population, with slightly more females than males able to perform the movement) to fold the tongue into a magnificent curl. Covering the muscles, the tongue epithelium is made of four types of lingual papillae, giving the tongue both its characteristic texture and appearance, and also its ability to differentiate between the five taste qualities (salty, sweet, acid, bitter, and the highly satisfying umami).

Tongue Types
The Short ‘n Squat
When extended, this tongue may appear nearly as wide as it is long. The broad surface area excels at covering a lot of ground in a short time, but may cause difficulty in exercises demanding precision and finesse.

The Reacher
An exceptionally long, pointed lapper, able to extend up to or even into the nares (although this particular gesture will be grounds for immediate expulsion during competition). While the length of the Reacher is an obvious advantage for events requiring depth, the hazards of over-extension are numerous, and care must be taken to rein it in lest the athlete suffer these ill-effects.

The Lean Machine
A sleek and narrow tongue with a softly rounded tip, considered by connoisseurs to be the most visually elegant of the lingual types. This type is capable of exquisite delicacy during maneuvers, but at the potential cost of injury due to its more fragile musculature. This type demands careful training to build endurance.

Tongue Toning Techniques
The Hair Curler
Make the lips into the shape of a tight, round circle approximately the size of an American nickel. Create a well-defined point with the tip of the tongue, and place it just flush with the internal surface of the lips. Keeping the tongue continually in contact with the lips, move in a continuous slow clockwise circle. Repeat with counter clockwise motion. We recommend beginning with 10 circles in each direction, and working up to 25 per workout. This exercise addresses the shortcomings that can plague the Short ‘n Squat.

The Wet Rag
Open the mouth wide, into an elongated oval. Extend the tongue through the open mouth, attempting to maintain a relaxed, almost floppy quality with the musculature of the tongue. Rapidly flap the tongue up and down, at the approximate rate of two up and down flaps per second. This movement is meant to be a touch sloppy, keeping it loose and easy. An excellent warm up for all tongue types, but of particular use for building endurance for the Lean Machine, due to the rapid-fire nature of the movement. Build reps by beginning with 10 seconds of flapping, and work up to one minute intervals. Be sure to provide adequate rest between sets, and keep a glass of water handy in order to keep the oral mucosa moist during this exercise.

The Scoop
Begin with the lips closed tightly. Aiming the tongue downwards towards the floor, force the tongue through the lips with a purposeful, slow movement. Maintaining full extension through closed lips, curl the tip of the tongue upwards, ultimately contacting the upper lip. Finally, retract the tongue, keeping the tongue in contact with the upper lip as it retreats into the oral cavity. This exercise is demanding and may induce cramps initially; begin with two to four reps per minute, with a full minute in between sets. Build up to five sets of four reps. An excellent exercise for the Reacher, as it forces a degree of restraint in the full extension.

This brief primer on the marvelous tongue should provide a solid foundation for any aspiring licker. Good luck, and may the Best Tongue Win.