Sleep apnea is a serious sleep problem that is characterized by the interruption of a person’s breathing during sleep and affects over 18 million Americans. Those with untreated sleep apnea can experience hundreds of breathing pauses or interruptions when sleeping.
If you have this condition, there are several sleep apnea exercises that you can do at home to improve your sleep. Most of these exercises involve using your throat and mouth to work your throat, tongue, soft palate, and jaw.
In this post, we’re are going to share some of the recommended oropharyngeal exercises. Read on to learn more!
1. Throat Tiger Yell Exercises
Silent yelling is one of the ideal exercises for working your throat to manage sleep apnea. This exercise is also known as Tiger yell. You simply need to open your mouth wide without necessarily yelling or making any noise.
The goal here is to strengthen the muscles at the back of your throat. Make sure you open your mouth as wide as you can until your uvula is lifted. Hold the position for at least five minutes and then relax.
2. Tongue Slide Exercises
These sleep apnea exercises help in strengthening your jaw exercises. You’ll need to do them regularly for at least 30 minutes to benefit from them.
Just slide your tongue out and try to push the tip as far as it will go towards the nose. Hold the tongue for a few seconds and then relax. Try to do this exercise at least 10 times during every session.
This will reduce the apnea symptoms and curb snoring.
3. Soft Palate Blowing Exercise
During sleep, a weak, soft palate can cause sleep apnea by moving into your throat opening. As such, you need to exercise your palate to avoid this problem.
With this exercise, just close your mouth and breathe in slowly through your nose. Then press your lips together to create a resistance and the exhale through your mouth. Try to make the exhaling action last for about five seconds.
Consider doing this exercise at least four times daily.
4. Jaw Tension Exercise
This exercise for sleep apnea involves moving your jaw up and down to improve its muscles.
Close your mouth and keep the teeth in close contact. Allow your tongue to rest with the tip positioned in front of the upper teeth. Then try to arch the tough against the roof of your tongue and slide it tip along the roof as far as it can get.
Maintain the tongue in that position and open your mouth slowly until the tongue is no longer touching the roof.
5. Try Playing Didgeridoo
Playing didgeridoo is a useful exercise for managing mild to moderate obstructive sleep. This works by training muscles in the upper airways that control dilation.
Place the didgeridoo in your mouth with the lips firm around the tip. Then 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.
Sleep Apnea Exercises – The Takeaway
When you experience constant sleep interruptions during the night, you can be drowsy during the day. Severe sleep apnea may put you at risk of road crashes and work related accidents.
These are some of the ideal sleep apnea exercises you can do every day to manage your sleep disorder. However, keep in mind that they might not work for everyone. They’re ideal when the cause of your apnea is weak lax muscles.
Do you have any question on sleep apnea? Just contact us, and we’ll be happy to help.