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SLEEP APNEA EXERCISES FOR BETTER QUALITY SLEEP

Exercises To Improve OSA

Sleep Apnea is a serious sleep problem that can cause you to stop breathing from 10 seconds to minutes while sleeping. 18 million Americans suffer from Sleep Apnea.

Good news, there are several exercises that you can do at home to improve your sleep. These exercises may not work if you have a severe case of Sleep Apnea, but it cannot hurt to try.

These exercises involve using your throat to work your mouth, tongue, soft palate and jaw.

  • Throat Tiger Yell Exercises

Silent yelling is one of the ideal exercises for working your throat for Sleep Apnea. This is known as Tiger Yell. You just open your mouth wide without yelling or making any noise.

WIde Open Mouth
The goal is to strengthen the muscles at the back of your throat. Make sure to open your mouth as wide as you can until your uvula is lifted. Hold for at least 5 minutes and then relax.

  • Tongue Slide Exercises

These exercises with help to strengthening your jaw. You need to do them regularly for at least 30 minutes for them to be effective.

Touch your nose with your tongue

Slide your tongue out and try to push the tip as far as it will go towards your nose. Hold your tongue for a few seconds then relax. Try to do these at least 10 times in each session.

This will reduce the apnea symptoms and curb snoring.

  • Soft Palate Blowing Exercise

While you are sleeping a soft palate can cause apnea by moving into your throat opening. With that, you need to exercise your palate to avoid this problem.

To perform this exercise just close your mouth and breathe in through your nose. Then press your lips together to create resistance and exhale through your mouth. Try to make the exhale last five seconds.

Consider doing this exercise at least four times a day.

  • Jaw Tension Exercise

This exercise involves moving your jaw up and down to improve it muscles.

Close your mouth and keep your teeth in close contact. Allow your tongue to rest with the tip positioned in front of the upper teeth. Then try to arch the roof of your tongue and slide its tip along the roof as far as it can go.

Maintain the tongue in that position and open your mouth slowly until the tongue is no longer touching the roof.

  • Try playing Didgeridoo

 

Didgeridoo

Playing Didgeridoo is a useful exercise for managing mild to moderate Obstructive Sleep Apnea.  It works by training the muscles in the upper airway that controls dilation.

Put the didgeridoo in your mouth with the lips firmly around the tip.  Inflate your cheeks with air.  While maintaining the inflation, inhale and exhale through your nose.  Play the didgeridoo every day to make the most of it.

 

In Conclusion:

With Obstructive Sleep Apnea causing interruptions in your sleep during the night, you can get drowsy during the day.  This puts you at risk for road crashes and work-related incidents.

These are some of the many sleep apnea exercises that are available to help you manage your sleep apnea.   These exercise here are ideal when the cause is weak lax muscles. 

 

 

 

 

 

 

 

 

Chip Shapiro

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