HOW CAN EXERCISE CURE MY SLEEP APNEA AND SNORING?
The primary reason people do exercises for obstructive sleep apnea would be to build and strengthen the muscles located around their airway.
By these exercises, the airway will be a lot less likely to fully collapse and turn blocked off whilst sleeping.
So what types of exercises strengthen the airway?
Here include the main types of exercises, for every single body area:
Tongue exercises: lots of people don’t know that the tongue is really a muscle. If the tongue becomes weak it might drop in to the throat, causing an airway blockage. Tongue exercises aid in building the tongue’s tone and strength.
Jaw exercises: a tense jaw can promote obstructive snoring. If the jaw is tight it may place pressure on the air tract. Jaw exercises will assist to loosen and relax the jaw muscles.
Throat exercises: weakened throat muscles can collapse while asleep, allowing the airway to get blocked. Throat exercises assist to build, tone and strengthen the throat muscles. The exercises also open the throat up more to stop it closing upon sleep.
Soft palate exercises: the soft palate muscles located round the base on the tongue relax whilst sleeping. A weak soft palate can flap around and it is tip can slip onto the tongue. The soft palate exercises lift the soft palate up. The exercises also tone and strength the soft palate.
Please watch the video below during which Dr. Mike Nelson, Director on the SMCC Sleep Lab, describes the main advantage of orofacial exercises for stop snoring:
WHAT EXACTLY IS AN EXERCISE FOR SLEEP APNEA AND SNORING?
Obstructive snore exercises are all of the face, throat, mouth, nose and neck region on the body. The general concept should be to strengthen, exercise and train certain muscles, making the airway simpler to access throughout the night while sleeping.
But here’s the true secret: not simply any exercise works in strengthening your airway; only certain exercises have been shown to strengthen the muscles that cure stop snoring (and snoring). Your goal would be to focus on THOSE exercises, which means you don’t waste your time and energy.
So what exercises am I referring to, exactly?
Here’s an illustration of an exercise that was proven to significantly reduce anti snoring: it’s called “soft palate blowing”.
The steps to accomplish soft palate blowing are listed below:
Inhale air via your nose.
Exhale via the mouth. As you exhale press your lips together. This action forms a resistance.
When you exhale tighten your abdomen.
Maintain the blowing for 5 seconds.
Repeat 10 times
A balloon doubles for this exercise. Blow in to a balloon with orally; after each outward breath, stop and take off the balloon; then inhale deeply throughout the nose. Then blow in to the balloon again, following steps I just described.
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