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Nasalis: Different Ways to Engage, Where the Muscle Is Located, How Long to Hold Flex for Muscle Growth, Different Levels of Skill, and How It Supports Other Muscles - Where the Muscle Is LocatedThe nasalis is a paired muscle on either side of the nose. It consists of two parts: the transverse part (compressor naris) and the alar part (dilator naris). It stretches across the bridge of the nose and down toward the nostrils, originating from the maxilla and inserting into the nasal cartilage. It’s the primary muscle responsible for flaring the nostrils and compressing the bridge of the nose. Different Ways to Engage Basic Nostril Flare: Inhale deeply through your nose while flaring your nostrils as wide as possible. Alar Isolation Drill: Focus on activating just the lower nostrils without wrinkling the upper nose. Transverse Pinch Training: Compress the upper part of your nose by squinting inward toward the nasal bridge. Alternate Flare: Try flaring one nostril at a time to improve unilateral control. Breath-Driven Flex: Use forceful nasal inhalation with nostril flaring to naturally engage the muscle. How Long to Hold Flex for Muscle Growth Beginner: 5–8 seconds per rep, 3 sets Intermediate: 10–15 seconds, 4 sets Advanced: 20–30 seconds with sustained resistance, 5 sets Repeat 3–5 days per week with brief rest between sets. Avoid overuse, especially when training other nasal-area muscles. Different Levels of Skill Beginner: Learn to consciously flare both nostrils evenly. Intermediate: Gain control of each part—focus on either flaring or compressing the nose bridge. Advanced: Perform nostril flaring while controlling surrounding muscles and maintaining symmetry or expression consistency. How It Supports Other Muscles Levator Labii Superioris Alaeque Nasi: Assists in nostril dilation and upper lip raising. Orbicularis Oculi: Coordinates during facial expressions involving deep breathing or intense focus. Corrugator Supercilii and Procerus: Often engage together in emotional displays such as disgust or exertion. Buccinator: Works with the nasalis during controlled exhalation, sniffing, or breath regulation through the nose. The nasalis is essential for expressive control, nasal breathing efficiency, and facial symmetry during dynamic expression. Training this muscle enhances control over nostril shape and movement, supports breathing exercises, and refines mid-face tone. 4o
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May 31, 2025

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Where the Muscles Are Located
The hyoid muscles are a group of small but essential muscles located in the anterior neck, connected to the hyoid bone—a floating bone at the base of the jaw that doesn’t articulate with any other bone. These muscles are categorized into suprahyoid (above the hyoid) and infrahyoid (below the hyoid) groups.
Key suprahyoid muscles include:

  • Stylohyoid: Extends from the styloid process of the skull to the hyoid bone.
  • Digastric: Has two bellies connecting the mandible, hyoid bone, and mastoid process.
  • Mylohyoid: Forms the floor of the mouth and runs from the mandible to the hyoid.

These muscles help elevate, depress, and move the hyoid bone forward—actions essential for swallowing, speaking, and jaw stabilization.

Different Ways to Engage

  1. Swallowing Simulation: Swallow slowly and deliberately, focusing on the upward movement of the throat and base of the jaw.
  2. Tongue Press Activation: Press the tongue firmly into the roof of the mouth and hold, engaging the mylohyoid.
  3. Jaw Opening Hold: Slowly open your mouth while resisting the motion with your fingers under the chin to engage the digastric.
  4. Forward Glide Drill: Slide the jaw forward gently and hold, which activates the hyoid group in coordination with surrounding muscles.
  5. Neck Flex + Swallow: Tuck the chin slightly and swallow—this increases the challenge and enhances muscular engagement.

How Long to Hold Flex for Muscle Growth

  • Beginner: 5–8 seconds per hold, 2–3 sets
  • Intermediate: 10–15 seconds, 3–4 sets
  • Advanced: 20–30 seconds with integrated movement (such as resisted jaw opening or extended tongue press), 4–5 sets

Practice 3–5 times per week, especially if focusing on neck function, vocal work, or facial muscle balance.

Different Levels of Skill

  • Beginner: Learn basic awareness of swallowing and tongue movements without strain.
  • Intermediate: Add isometric holds and directional control of the jaw and hyoid.
  • Advanced: Combine muscle engagement with breath control, head positioning, or vocal exercises for maximum functional benefit.

How It Supports Other Muscles

  • Infrahyoid Muscles: These balance and stabilize hyoid motion, especially during neck extension and swallowing.
  • Suprahyoid and Jaw Muscles: Coordinate with the digastric and mylohyoid for chewing, speaking, and airway control.
  • Neck Flexors and Extensors: Rely on a stable hyoid for efficient head movement and posture.
  • Tongue Musculature: Works closely with the hyoid muscles for articulation, pronunciation, and breath support.

The hyoid muscle group plays a critical role in speech, swallowing, and postural control of the lower face and neck. Strengthening and refining control of these muscles can improve vocal function, reduce jaw tension, and contribute to a more supported head and neck posture.


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