Sleep apnea is one of the most serious ailments that can come with far-reaching consequences. It is characterized by a person’s breathing interruptions at the time of sleeping and it has already affected millions of people from all over the world. Those of the sleep apnea patients who are not treated can experience hundreds and thousands of breathing interruptions and pauses at the time of sleeping.
If you are suffering from this complication, then the sleep apnea exercises can come to your rescue. Most of the exercises involve the usage of your mouth and throat that involve the working of your throat, soft palate, jaw and tongue.
Here are some of the oropharyngeal exercises that can help to control the symptoms of your sleep apnea. Just take a look.
- Tongue Slide – This involves a tongue movement that works for strengthening the jaw. You have to start by sticking the tongue out and then you can stretch it towards your nose. You have to try your best to touch the nose with your tongue. Very few people can successfully make the contact, but it is fun to try. And if you are one among the millions with this specific kind of tongue that accomplishes the task easily then you have just learned a new trick that you can show-off. The thing is that you have to do this trick several times to make the jaws stronger. You should hold each rep for a few seconds, relax and repeat this ten times.
- Throat Tiger Yell– The silent yelling is one of the ideal workouts your throat calls for in order to manage sleep apnea. This exercise is also known as the Tiger Yell. You just need to open your mouth widely without making any noise or yelling. Through this exercise the muscles at the back of the throat get strengthened. You should open the mouth as wide as possible and see to it that the uvula gets lifted. You should hold the position for at least five minutes and then start relaxing.
- Soft Palate Blowing – To help with the snoring that palate which is the roof of the mouth requires some conditioning. For this you need to inhale air through the nose and exhale through the mouth. You should press the lips together as you exhale. A resistance is formed because of this action. You should tighten the abdomen, too, at the time of exhaling. You should maintain the blowing for 5 seconds. Do this for 10 times. You should repeat this 4 times a day. The uvula and the soft palate are elevated during this exercise. The elevation process involves exercising the muscles. Through this the pharynx will be enlarged and expanded. Through this exercise the respiratory system also gets exercised.
- Jaw Tension Exercise – To improve the muscles this exercise for sleep apnea includes moving the jaw upwards and downwards. You should keep the teeth in close contact and close the mouth. You should allow the tongue to rest with the tip placed in front of the upper teeth. Then against the roof of the tongue you should try to arch the tough and then you should slide it up along the roof as far as it can get. Maintain the tongue in the position and open up the mouth slowly until the tongue is no longer touching the roof.
- Playing Didgeridoo – Didn’t you ever hear about a didgeridoo before? Then you are not the only one! It is nothing but a huge wind instrument that was developed by the Australian indigenous people about a thousand years back. This one is used widely and you can easily practice on one. Playing this instrument strengthens the muscles in the upper airways mostly because as you play you are exhaling and puffing the cheeks. The sound of the instrument is a mixture of buzzing and vibration. You should play this instrument everyday to gain the maximum benefits.
The above are some of the exercises as suggested by the sleep apnea dentist to control the symptoms of sleep apnea. The best thing about these exercises is the fact that they are free of side-effects and can be followed by anyone irrespective of their age. But you should still consult with your dentist regarding any precautions that can take to ensure that you make the most of these exercises and lead a healthier life.Follow us
Christine Carter is an experienced health expert and owns a clinic. Christine has a keen interest in sharing her extensive knowledge of health and fitness with people through her informative, useful write-ups.