Natural Tongue & Lip Tie Solutions: Stretches, Exercises and more

Tongue and lip ties, often called tethered oral tissues, or TOTS, happen when a small band of tissue called a frenulum connects the tongue to the floor of the mouth, or the upper lip to the gum line, more tightly than it should. These bands are present in every baby. The question is not whether they exist, but whether they are restricting movement enough to affect feeding, speech, or oral development down the road.

This is one of the most searched, most anxiety-inducing topics new parents bring to us, and for good reason: there is a lot of conflicting information out there. Some sources push surgery as the only answer. Others promise that gentle stretches alone can fix everything. The honest truth sits in between, and that is exactly what this guide is for.

We will walk through what a lip or tongue tie actually is, the stretches and exercises that genuinely help, what those stretches can and cannot do, when a frenotomy or frenectomy is still the right call, and the signs that tell you it's time for a professional evaluation.

• Can a tongue-tie or lip-tie go away on its own?
• Signs your baby may need an evaluation
• Examining a baby for a tongue-tie or lip-tie
• Lip stretching techniques and tongue tie exercises
• Can you fix a tongue-tie or lip-tie with exercises alone?
• What are the downsides of a frenectomy?
• What's next?
• FAQs

Can a tongue-tie or lip-tie go away on its own?

This is one of the most common questions we hear, so let's answer it clearly: no, a lingual or labial frenulum does not naturally disappear or lengthen as your baby grows. The tissue band itself is a fixed anatomical structure. It does not stretch out sufficiently through normal feeding alone, and babies do not outgrow a true tongue-tie or lip-tie the way they outgrow other newborn quirks.

What can change is function. With consistent stretching, many babies see real improvement in tongue mobility, tongue movement, and oral function, because the surrounding tissue becomes more flexible and the muscles learn new patterns of movement. But this is a meaningfully different thing than the frenulum itself shrinking or disappearing. If your baby has a tight, restrictive frenulum, it will still be there next year unless it has been released or has stretched enough through consistent, deliberate work to no longer restrict function.

This distinction matters because it shapes expectations. Stretches are a genuine, valuable tool for improving function. They are not a way to make the tissue band vanish.

Signs your baby may need an evaluation for lip tie or tongue-tie

Before stretches, it helps to know what we are actually watching for. Common signs that warrant an evaluation from a lactation consultant, pediatric dentist, or pediatrician include:

• Clicking sounds during breastfeeding or bottle feeding
• Poor weight gain or slow growth despite frequent feeding
• Nipple pain, damage, or a flattened, lipstick-shaped nipple after feeds (a sign of poor latch)
• Long feeding sessions that still leave the baby seeming hungry
• Difficulty maintaining suction, or frequently losing latch during a feed
• A tongue that looks heart-shaped or notched at the tip when the baby cries
• Visible restriction when the baby's tongue cannot lift to the roof of the mouth or extend past the lower lip
• Gas, fussiness, or reflux symptoms related to swallowing excess air during inefficient feeding

If you are noticing several of these, especially poor weight gain or significant nipple pain, please loop in an International Board Certified Lactation Consultant, or IBCLC, alongside your pediatrician or a pediatric dentist experienced in oral ties. Stretches support the process, but a thorough feeding evaluation is the foundation.

Examining a baby for a tongue-tie or lip-tie

Begin by placing the pad of your index finger gently on the baby's palate, the roof of the mouth. In a slow, sweeping motion, move your finger toward the middle to feel for the height and shape of the palate arch.

This first step helps identify abnormalities in the tautness or position of the palate, which affects how the tongue naturally rests. The tongue's resting posture should ideally sit at the roof of the mouth, supported by a slightly relaxed jaw. Notice whether the tongue reaches this position easily. Difficulty doing so can indicate that a tongue-tie is impacting your baby's oral function.

Tracking this over time can reveal real improvement in oral function, or signal that further intervention is needed.

Lip stretching techniques and tongue tie exercises

• Buccal tie stretch
• Lip tie stretch
• Tongue-tie stretch
• Chin stretch
• Fishy lips

Buccal tie stretch

Using the pad of your index finger, gently insert it into the space between the baby's upper cheek and gum line, using a fishhook-like motion.

This stretch focuses directly on the buccal tie, the soft tissue connecting the inner cheek to the gum. Repeat on the opposite side to ensure a symmetrical release of tension that might otherwise contribute to discomfort or restricted movement. Watch your baby's response closely, keeping the pressure gentle but effective.

These movements help relieve stiffness and support better oral posture and function. Regular practice can meaningfully improve oral flexibility, building a foundation for the other exercises below.

Lip tie stretch

Using your index finger, gently sweep under your baby's upper lip, where the lip tie is located. This stretches the frenulum, which may be tight and restrictive, limiting proper lip movement.

Next, use both hands to fold your baby's upper lip upward, aiming to stretch it toward the nose. This creates a more complete stretch and promotes better elasticity in the tissue.

This is especially useful because it targets the exact area that often causes feeding difficulty or, later, speech concerns. Consistency matters here: repeated practice softens restrictive tissue and gradually improves mobility, supporting smoother feeding and clearer speech over time.

This stretch can prepare a baby for a possible lip tie release, support recovery afterward, or stand alone as a non-surgical approach. After a revision, this same stretch is typically recommended to reduce the chance of reattachment during healing.

Tongue-tie stretch

Sweeping underneath the tongue helps stretch the lingual frenulum, which can meaningfully benefit babies with a tongue-tie. Gently slide your index finger beneath the tongue, applying light upward pressure to stretch the frenulum and gradually build flexibility.

Once that feels comfortable, lift the tongue further, sweeping it upward so it curls away from the floor of the mouth. This upward motion helps release tension that may be restricting natural tongue movement. Keep your touch gentle but steady throughout, both for comfort and for effectiveness.

Regular practice can progressively improve range of motion, supporting better breastfeeding, eating, and eventually speech.

Chin stretch

Start with your baby's mouth closed. Using your thumb, gently apply downward traction to open the baby's lower jaw, holding for about two seconds before letting the jaw close naturally. You can guide the closure with light pressure under the jaw, keeping the motion smooth and controlled throughout.

This stretch focuses on the jaw joint's flexibility, which matters for efficient oral function overall. It is simple, but consistency is what makes it effective.

Watch your baby's cues throughout, so the exercise stays comfortable and builds a positive association rather than resistance. If you notice ongoing tightness or your baby continues to struggle opening their mouth wide, a certified pediatric chiropractor can help reduce jaw tension and improve range of motion.

Fishy lips

With your thumb and index finger in a soft C-shape, gently bring your baby's cheeks together, drawing their lips closer in a vertical motion: the classic fishy lips look. Babies often find this delightful, and it serves a real therapeutic purpose too.

Bringing the lips together this way helps build muscle tone around the mouth, supporting better feeding and sucking mechanics, which matters a great deal for babies with lip or tongue ties. Keep the pressure gentle enough to encourage movement without discomfort.

Practiced regularly, this exercise supports strong oral muscle development, which becomes especially important later for transitioning to solid foods and developing clear speech.

Can you fix a tongue-tie or lip-tie with exercises alone?

Stretches and exercises can meaningfully improve oral function, flexibility, and feeding mechanics. What they cannot do is physically remove or fundamentally restructure the tissue band itself. That distinction matters when you are deciding on a path forward.

For babies with a mild restriction, consistent stretching alone is sometimes enough to support normal feeding, speech development, and oral function over time. For babies with a more significant tie, especially when there is poor weight gain, ongoing nipple damage, or a tongue that simply cannot achieve functional range of motion despite weeks of consistent stretching, a frenotomy or frenectomy, the medical procedures that release the tissue, remains the most direct and effective fix.

Stretches and surgery are not competing options. In most successful cases, they work together: stretches prepare the tissue and build the habit of movement before a procedure, and they continue afterward to prevent the tissue from reattaching during healing.

When is the right age for a tongue-tie or lip-tie release?

A common myth is that there is a window that closes, that if a release is not done in the first weeks of life, it is somehow too late. This is not accurate. Frenotomies and frenectomies can be performed at four months, at four years, or later, depending on the individual's needs and how the tie is affecting function at that stage of life.

That said, earlier evaluation has real advantages when feeding is significantly affected. Addressing a restrictive tie in the newborn period can prevent weeks of feeding struggle, weight gain concerns, and the cascade of frustration that often comes with it for both baby and parent. If feeding is going well and the tie is mild, there is often no urgency. If feeding is struggling, earlier evaluation tends to make the whole process easier for everyone.

What are the downsides of a frenectomy?

Because we believe in giving families the full picture, it is worth being honest about this too. A frenotomy or frenectomy is a minor, generally low-risk procedure, but it is not without considerations:

• Brief discomfort and minor bleeding at the time of the procedure, which is typically very short-lived
• Reattachment risk during healing, which is exactly why post-procedure stretches matter so much in the first few weeks
• A healing process that requires diligent aftercare, including the stretches outlined above, to support proper tissue remodeling
• Variable outcomes if the procedure is done without addressing underlying muscle tension or without proper aftercare, which is part of why a team-based approach, lactation consultant, provider performing the release, and bodywork support, tends to produce the most reliable results

None of this means a frenectomy is the wrong choice when it is genuinely needed. It means going in with realistic expectations and a clear aftercare plan.

Stretches after a tongue-tie or lip-tie release: how long and how often

If your baby has had a frenotomy or frenectomy, aftercare stretches are not optional; they are what prevents the tissue from reattaching during the healing process. Most providers recommend the lip, tongue, and buccal stretches described above several times a day, often around four to six times daily, for the first two to four weeks following the procedure, though your specific provider's protocol may vary slightly. Consistency in the first few days after the release matters most, since this is when reattachment risk is highest.

Watch for any signs of excessive bleeding, fever, or signs of infection in those first few days, and follow up with your provider as recommended.

Can I still breastfeed if my baby has a lip tie or tongue-tie?

Yes. This is something we want every parent to hear clearly: a lip or tongue tie does not mean breastfeeding is off the table. Many babies with oral ties breastfeed successfully, especially with the right support in place.

The combination that tends to work best: a thorough feeding evaluation with an IBCLC to optimize latch and positioning, the stretching exercises above to support tissue flexibility and oral function, and, when needed, a frenotomy or frenectomy to address significant restriction. Working with this kind of team, rather than tackling it alone, gives breastfeeding the best chance of being a comfortable, sustainable experience for both of you.

What's next?

Incorporating these stretches into your child's daily routine can make a real difference in managing tongue and lip ties. They help gently loosen restrictive tissue and support better overall oral function, a genuine foundation for feeding, speech, and future dental health.

With consistent practice, parents and caregivers can support their child's natural development while preparing for any necessary medical intervention, or in milder cases, working through the issue without one. Patience and regular practice make these techniques a genuinely proactive step toward better comfort and a better quality of life for babies affected by TOTS.

At MotherBaby Wellness Co., Dr. Chrisi Kelly is trained to help you navigate a tongue or lip tie diagnosis. We know this can be a stressful topic for parents, and we are always here to support families across the Twin Cities. Our gentle, nervous system focused chiropractic care is an excellent companion to this process, and we can walk through the stretches with you and help guide your next steps together.

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Written by Dr. Kelly – perinatal and pediatric chiropractor, ICPA Webster Certified, and Certified Professional Midwife, serving families in the Twin Cities, MN.

Sources

1. Alternatives to Surgical Intervention for Tongue-Ties – Healing Arts Pediatrics
2. Tongue to Toes: The Holistic Way to Resolve Tongue Ties at Their Root – ICPA