Sleep Apnea Treatment - Throat and Jaw Exercise - Part 3
Channel: Healthy Care
Date: 2019-09-15

Today we’ll be talking about Sleep Apnea Treatment - Throat and Jaw Exercise - Part 3.
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Throat and Jaw Exercise How to Treat Obstructive Sleep Apnea  Overview: These exercises will target muscles of the throat, neck, soft palate and jaw. 

Performing these exercises properly will strengthen these muscles and help to keep your airway open while sleeping.

We encourage you to complete the exercises most days of the week and follow the
 ‘Sample Exercise Training Plan’ at the end of the video :Sleep Apnea Treatment - Throat and Jaw Exercise - Part 4.
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#10. CEILING SWALLOW:
 Bring your head right down so your chin is resting on your chest.
 Open your mouth wide sticking your tongue out as far as possible.
 Gently bite down on your tongue while lifting your head up towards the ceiling.
 When you reach the top, looking up at the ceiling and with your tongue sticking out, you need to swallow and repeat this 5 more times.

Purpose: The swallowing action lifts the trachea and the throat muscles contract, exercise and tone.


#11. REACH FOR THE CEILING

Lift your head up as high as you can, looking at the ceiling.

Stick your tongue out and upward, as though you're attempting to touch the ceiling with it.

Hold the tongue in this position for 10 seconds and repeat 5 more times.



Purpose: Your trachea will be lifted upward, your throat muscles will contract.
All the muscles in the front of your neck are exercised and stretched when the trachea is elevated. Your tongue will remain in a neutral position rather than slipping back inside your throat- and blocking your airway.


#12. TIGER YELL

Open your mouth as wide as possible, and stick your tongue out in a downward position. Your tongue needs to be stuck out as far as possible.

The uvula needs to be lifted upwards as you stick your tongue out.

The mirror is used to ensure that you're lifting the uvula up correctly. You'll soon begin to sense that you've lifted it and wont require the mirror.

Hold the lifted uvula for 5 seconds and repeat 10 more times.


Purpose: to exercise and strengthen all the muscles in the back of your throat.

#13. THE "A" VOWEL
 Your tongue needs to face downward and stay inside your mouth.
Clearly say the vowel “A” sound. Hold the sound for 5 seconds. It should sound like “ahhh”.
 Attempt to push your tongue down and keep it there.
Repeat this exercise at least 10 more times and 4 times a day


Purpose: to exercise the tongue and soft palate muscles.

#14. VOWEL PRONUNCETAION
Standing in front of a mirror, begin pronouncing your vowels.

Go through all of them, (A,E,|,O,U) and really exaggerate the movement of your mouth.

Observe yourself in the mirror and ensure you're forming the vowel sounds by stretching your mouth.
 Slowly repeat each vowel 5 times.



Purpose: to stretch your mouth and throat muscles-and exercise your soft palate.

#15. SOFT PALATE BLOWING
Inhale air through your nose, exhale through your mouth while keeping
your lips pressed together.
 When you exhale tighten your abdomen.
 Maintain your blowing for 5 seconds.
Repeat  this pattem at least 10 more times and repeat this exercise 4 times daily.
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Thank You!