sleep-apnea-exercises-300-250Did you know that there are facial exercises that are proven to cure sleep apnea?

These exercises tone the muscles in the jaw, throat, tongue, and soft palate, thereby keeping the upper airway open during sleep – and eliminating sleep apnea! Please click here to learn about a complete program of facial exercises for sleep apnea: the Sleep Apnea Exercise Program sleep_apnea_orofacial_exercises In this article we describe four exercises that can be done to tone various parts of the mouth. Give them a try and you just see a difference in your snoring and sleep apnea tonight!

1. TONGUE WORKOUT

It is best performed in front of a mirror.

Purpose – to exercise and strengthen the tongue muscles, and to exercise the throat and jaw muscles.

Method:

  1. Open your mouth wide.
  2. Stick your tongue out.
  3. Try to touch your chin with the tip of your tongue.
  4. When your tongue is at full stretch, hold it there for 5 seconds.
  5. Repeat 10 times daily.

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  If your sleep apnea is caused by your soft palate, you can try doing the following exercise:

2. SOFT PALATE BLOWING:

Purpose – the soft palate and uvula are elevated during this exercise. The elevation process is exercising the muscles. The pharynx will expand and be enlarged. The respiratory system is also being trained in this exercise.

Method:

  1. Inhale air through your nose.
  2. Exhale via your mouth. As you exhale press your lips together. This action forms a resistance.
  3. When you exhale tighten your abdomen.
  4. Maintain the blowing for 5 seconds.
  5. Repeat 10 times
  6. Repeat 4 times a day.

A balloon can also be used for this exercise. Inflate the balloon, stop, remove the balloon-and breathe in deeply through the nose. Then continue to inflate the balloon, stop, remove the balloon-and breathe in deeply through the nose. Exhaling via the mouth and inhaling via the nose, will assist with training the respiratory system.

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To strengthen your throat and neck, you can do the Tiger Yell, described below:

3. THE TIGER YELL

(No actual yelling required! The action of opening your mouth wide mimics a tiger going to yell/roar). Best performed in front of a mirror.

Purpose – to exercise and strengthen all the muscles in the back of your throat. Method:

  1. Open your mouth as wide as possible, and stick your tongue out in a downward position. Your tongue needs to be stuck out as far as it can be.
  2. The uvula, the small fleshy piece in the back of your throat, needs to be lifted upwards as you stick your tongue out.
  3. The mirror is used to ensure that you’re lifting the uvula up correctly. You’ll soon begin to sense that you’ve lifted it and won’t require the mirror.
  4. Hold the lifted uvula for 5 seconds and repeat 10 times.

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  If you need to strengthen your jaw, you can do the following chewing exercise:

4. CHEWING

It is best performed in front of a mirror.

Purpose – to strengthen and tone the muscles in the back of your throat and to strengthen the jaw muscles.

Method:

  1. Close your mouth and pretend that you’re chewing a piece of gum.
  2. Ensure that your molars are positioned slightly apart during chewing; then let them lightly touch together again.
  3. While you chew make an “mmm” sound. The sound will enable your throat to open. Check that your mouth remains closed in the mirror.

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 As you can see, these exercises aim to strengthen all the muscles around your mouth, neck, and throat.

Don’t be limited by these exercises though – make sure to check out the 18 exercises covered in the Sleep Apnea Exercise Program.

Interested in learning more about mouth and throat exercises for sleep apnea? Please click here to find out how you can cure your sleep apnea in the next 60 days by following the sleep apnea mouth and throat (orofacial) exercises.

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