Sleep Apnea Exercises: 5 Effective Exercises and Their Benefits
Did you know that there are exercises you can do that have been confirmed in scientific studies to cure (or significantly reduce) sleep apnea?
The field of “oropharyngeal” exercises is a relatively new one – but it’s a field that holds a lot of promise for obstructive sleep apnea (OSA) sufferers who are tired of dealing with CPAP or dental devices, and who don’t want to undergo surgery.
But which sleep apnea exercises are confirmed to reduce OSA? Read on to learn some of the tested oropharyngeal exercises!
What is “Oropharyngeal Exercise”?
Simply put, “oropharyngeal” means the area of the throat that is at the back of the mouth. The area can consist of the tonsils, uvula (the bell-shaped ball
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Arch your tongue against the roof of your mouth.
4. Slide the tip of your tongue back as far as it will go along the roof of your mouth.
5. Keep your tongue in this position and slowly open your mouth until your tongue can no longer rest on the roof of your mouth.
6. Repeat steps 1-5 for 5 minutes, 2 times a day.
2. Singing Exercises for Sleep Apnea
Though this may sound surprising, singing is one of the best forms for exercising and strengthening your throat muscles, including your vocal cords, the strongest muscle in the throat. But then, this is not like singing leisurely while taking a shower.
It involves singing some special sounds and tunes that primarily focus on the movements of the soft palate, palatopharyngeal arch, tongue and nasopharynx. This type of workout is best for toning the lax muscles of the upper throat.
The goal of singing exercises is to tone the soft palate, tongue, and throat muscles so that they do not collapse or vibrate during sleep. Singing exercises are fun to do and, your vocal chords will love you even if you do sing off-key because the vocal cords don’t have ears. One Easy Singing Exercise:
1. Sit or stand in a comfortable position with your back