Snoring Solutions: However, snoring is not just a problem for adults, but those who sleep next to them also suffer. According to the latest studies, various exercises done with the mouth and the throat area, such as the oropharyngeal exercises, are helpful in reducing snoring and thus achieving better sleep. These exercises along with the muscles around the airway will get stronger and thus precipitate streamlining of these muscles during sleep, so they are less likely to collapse.
A General View of Oropharyngeal Exercises
The tongue, soft palate, and throat are the three areas where oropharyngeal exercises have the most therapeutic effect. Since toning up of these muscles leads to the wider opening of the respiratory passageway, patients can then alleviate the snoring that is caused by the vibrations of these structures. The regular performance of these exercises is proven to be effective in decreasing the frequency and severity of the problem.
Exercising to Stop Snoring
Daily practice of the following exercises might be of help to eliminate snoring:
- Tongue Slide: Place the tip of your tongue on the roof of your mouth just behind the front teeth. Now move your tongue up and down the roof of your mouth. Repeat this simple movement for 5 to 10 times.
- Tongue Stretch: Your tongue should be pushed out as far as it can. Aim at your chin with the tongue while your head faces upwards. Move the chin down and hold for 10 – 15 seconds. Practice it for five times.
- Soft Palate Blowing: Do take in air from your nose, and don’t let it out through your mouth. Close your mouth, and then inhale through your nose all the way down to your stomach. When your lips are close to each other, exhale and thus pressurize your mouth creating pressure that lifts the soft palate. Do this procedure at least five times a day.
- Cheek Hook: The method is simply to insert a finger under your right cheek and at a time when you resist with your cheek muscles to pull it outwards. Hold for 10 seconds. Then, repeat this action on your left side.
- Jaw Tension: With mouth wide open, move your lower jaw to the right and hold it for 10 seconds. Move it to the left and hold it there. Perform this exercise five times for each side. Exhale a little bit more than usual and close your mouth so that the rim of your teeth is aligned both on the upper and lower jaws. Then repeat the exercise with the teeth aligned in a different way, then open and close the mouth to relax the jaw muscles. Exercise like this helps by stretching the jaw and neck muscles. RECOMMENDED: Try your most comfortable feeding position.
Consistency is Key
One of the main recommendations is daily, continuous practice which, in fact, is key to improvement. Experts advise you to do them at least two times a day for three months at least to see changes. Regularity can cause noticeable changes in the muscularity, which can manifest in the form of less snoring and sleeping better.
Consulting Healthcare Professionals
Last but not least, it is important to mention that while they can indeed be helpful, these exercises may not suit everyone, mainly those individuals who have a severe case of OSA. The first step is to consult the doctor of medicine or the sleep specialist prior to starring of the exercise training to ascertain that your kind of condition is safe for this option.
By adding the mouth and throat exercises to your daily program, you are choosing a method that does not include surgery and invasive procedures. Frequency and Correctness in the technique are fundamental if the desired outcomes are to be realized. Get the advice of a health care professional before you try anything new in the way of treatment of snoring or sleep-related issues.