Anyone can snore: man, woman, child. The causes are different, but the decrease in muscle tone of the soft palate is more common. Medicines and devices are not always able to help. In such cases, it is worth doing exercises against snoring: from a variety of techniques, anyone will select a comfortable gymnastics.
How exercises for the larynx help get rid of snoring
All complexes of respiratory gymnastics, yoga, physical exercises were developed specifically to combat snoring. The smallest details are thought over, therefore accuracy of performance is important. Exercises are aimed at:
- strengthening the muscles of the larynx;
- improving the tone of the soft palate;
- strengthening the muscles of the tongue;
- training lower jaw;
- formation of proper breathing.
With proper performance of a set of exercises for snoring, the muscles of the soft palate tighten, stop sagging, and increase the tone of the pharynx. Due to this, snoring disappears, because it is the low-hanging tongue that creates these rattling sounds.
Exercises for the upper palate and tongue
Snoring not only causes inconvenience to others, but can also cause apnea – an overnight breath hold. This will happen if the tongue and soft palate completely block access to the larynx. Exercises for snoring are aimed at preventing apnea.
Gymnastics will be effective if snoring is caused by a decrease in the tone of the palatine muscles, and not diseases.
The effect of charging will not be noticeable immediately, so you need to be patient. Gymnastics is required twice a day. Complexes do 10 minutes. After about 30 days, the result will be visible.
Strengthening the muscles:
- Push the tongue out as much as possible. Delay this situation for a few seconds. Remove the tongue. Run 30 times.
- Strongly grip a pencil or pen with your teeth. Jaws are required to hold tight for 3-4 minutes.
- Put a clenched fist on the chin. Move the lower jaw forward, while resisting the fist. It takes 30 repetitions.
- Wide open mouth. Perform circular movements of the jaw, first 10 times clockwise, then 10 times against.
- With the mouth closed, press firmly on the upper palate. Hold this position for a minute, then rest for 30 seconds. And so 3 approaches.
- Stress the muscles of the neck strongly, pronounce the sound “and” aloud 25 times, then the same sound “y”. You can alternate them.
A set of exercises for men
Selecting exercises for men, you should know that they will be effective with uncomplicated snoring. You need to make sure that there is no curvature of the nasal septum, excess weight, cardiac pathology.
To achieve the result, you need to perform all exercises systematically. Skipping classes is not allowed.
Gymnastics complex is required to perform twice a day. In the morning, such exercises will have a tonic, restorative effect, in the evening, 30 minutes before sleep, will prevent snoring attacks:
- Push the language as far as possible, move them from side to side 10 times. Remove back, get the tip to the soft palate, trying to reach the tongue. Repeat 30 times.
- Keep your head straight. Start jaw movement from side to side, depicting chewing. Such movements need to do at least 50.
- The next exercise for snoring is best done in the open air, since oxygen inhalation will be beneficial, especially before bedtime. Throw back your head, looking at the sky. Make lips a straw, whistle 20 times as you exhale, then inhale. Do not force breathing, exercise exercise measured. Repeat every other day.
- To strengthen the larynx well help rinsing. Make a weak saline solution, perform the procedure 2 times a day. In the process should be heard loud gurgling.
- Strengthening the muscles of the tongue is also important. To perform gymnastics with a closed mouth, breathing measuredly through the nose. First, strongly press the tongue against the upper sky, then move it back down the throat as much as possible. Then strongly press the tip on the upper teeth. Hold each position for 10 seconds. Run 15 reps.
- Strongly push the lips apart, portraying a smile. Then bring them together, as for a kiss. Repeat 30 times.
For such exercises from snoring at home, men can add breathing exercises. Need to do at least 30 days. During this time, improvement must come, and in the easy stage, the annoying problem will leave forever.
Read also … How snoring during pregnancy affects the state of a woman and a fetus, consequences and methods of elimination
Respiratory gymnastics from Strelnikova
Gymnastics from snoring by the Strelnikova method is a complex of breathing exercises. These simple exercises with regular performance help to cope with snoring.
The complex of exercises developed by Strelnikova consists of 12 parts. Beginners are encouraged to start with the first three.
It is necessary to bend the arms in the elbows, placing open palms at the level of the chin. The palms are forward. To make a noisy breath through the nose, at the same time clench your hands into fists. Then a slow exhale, palms straightened. It is required to perform 24 repetitions, after 4 making a break for 4 seconds.
The author advises first of all to learn the correct noisy inhalation when the wings of the nose are pressed against the nasal septum. Also, do not force expiration, otherwise you can achieve hyperventilation.
Legs put shoulder width, head straight. Hands clenched into fists, positioned at the waist. While inhaling, arms should be sharply lowered down, fists clenched, fingers parted.
At this moment, tension in the upper arms, shoulders, and arms should be felt. Repeat a series of breaths need 8 times with a break of 3 seconds.
Legs shoulder-width apart, arms extended along the body. Slowly bend your back, lowering your arms to the floor, take a sharp breath. On the exhale unbend, but not until the end. Perform 12 repetitions with a break of 3 seconds.
Gymnastics Strelnikova should be performed daily for at least 30 days, so you can achieve results in getting rid of snoring. If the day is missed, then it must be worked out, increasing the number of repetitions.
Charging from snoring before going to bed will tighten the muscles of the palate and nasopharynx, raise their tone. It will be an excellent snoring prevention. Breathing exercises will saturate the blood with oxygen, which will be the key to a good sleep.
Do the exercises for half an hour before going to bed. After gymnastics, a light massage of the neck area will be useful, it will relieve excessive tension.
The exercises described in the article do not have to be done together. You can choose 3-4 and the first week to deal with them. Then change the complex. With a minimum of effort and time, it will turn out to cope with snoring and sleep peacefully.