October 2, 2019
A CPAP machine is an extremely effective way to combat sleep apnea in Jupiter. However, many patients are more interested in discovering a reliable CPAP alternative. A custom oral appliance from a dental sleep expert, certain lifestyle changes, and oral exercises can all help. In this blog post, we’ll focus primarily on the latter of those three — oral exercises. Exercising the throat, tongue, and mouth can strengthen those little muscles and reduce your sleep apnea symptoms. Let’s talk about a few specific things you can do to get an effective oral workout.
You don’t actually have to yell for this one. Just open your mouth as if you are a tiger getting ready to roar. When your mouth is open very wide, stick out your tongue like you are trying to lick your tongue. Hold that position for five seconds, then repeat ten times.
One study found that after three-months of daily singing exercises, people with mild to moderate sleep apnea saw improvement in their symptoms. You can start you singing regimen by singing vowel sounds in a monotone. Be sure to sing nice and loud so you can get the greatest benefit from your vocal exercises.
A tongue slide is a simple exercise that can prevent the tongue from overrelaxing and causing airway obstruction. Just press your tongue against the roof of the mouth and slide it backward. You should do about 20 reps at a time.
Stretches for the Soft Palate
To stretch your soft palate, open your mouth wide and make an “ah” sound in the back of your throat for about 20 seconds. Then, close your mouth and rest five seconds before your next rep. Repeat 5 – 10 times to get the most benefit from the stretch.
You can also stretch the soft palate by inhaling through your nose and exhaling through your mouth. Blow the air out for a count of five, and repeat the exercise 10 times, three or four times each day.
Stretching out the jaw can relieve pressure on your breathing passages. With your mouth closed, arch your tongue against the mouth’s roof and slide it backward as far as it will go. Then, slowly open your mouth until you can no longer keep your tongue against the roof of the mouth. Repeat the exercise for about five minutes, twice every day.
You don’t have to go to the gym or change your outfit to get in a beneficial workout, especially if you’re giving your mouth some exercise! Use the above movements to tone up your oral muscles and perhaps even relieve your sleep apnea symptoms.
About the Author
Dr. Kenneth Mogell is a dentist and dental sleep medicine expert with decades of experience in his field. He specializes in oral appliance therapy, which is a simple and extremely effective CPAP alternative in Jupiter. If you would like to speak to him and learn how you may be able to find freedom from your sleep apnea, contact our office today at 561-531-0590.
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