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The Sleep Apnea Exercises Program:
Oral Exercises That Are Proven to Cure Sleep Apnea
HOW CAN EXERCISE CURE MY SLEEP APNEA AND SNORING?
As I said, the main reason people do exercises for obstructive sleep
apnea is to build and strengthen the muscles located around their
By doing these exercises, the airway is a lot less likely to completely collapse and become blocked off during sleep.
So what kinds of exercises strengthen the airway?
Here are the main categories of exercises, for each body area:
Tongue exercises: many people don’t realize that
the tongue is a muscle. If the tongue becomes weak it can drop into the
throat, causing an airway blockage. Tongue exercises assist in building
the tongue’s tone and strength. Jaw exercises: a tense jaw can contribute to
obstructive sleep apnea. If the jaw is tight it can place pressure
directly on the breathing passages. Jaw exercises will help to loosen
and relax the jaw muscles.
Throat exercises: weakened throat muscles can
collapse during sleep, causing the airway to become blocked. Throat
exercises help to build, tone and strengthen the throat muscles. The
exercises also open the throat up more to prevent it closing upon sleep.
Soft palate exercises: the soft palate muscles
located around the base of the tongue relax during sleep. A weak soft
palate can flap around and its tip can fall down onto the tongue. The
soft palate exercises lift the soft palate up. The exercises also tone
and strength the soft palate.
Facial exercises: these exercises help with toning
and strengthening many of the areas previously mentioned, including the
neck. If the neck muscles are flabby and weak they can push down on the
airway.WHAT RESULTS HAVE OTHER PEOPLE HAD?
Here are some of the things that people have said about the results of oropharyngeal exercises:
“I am sure that
if you follow the exercises religiously and follow the other suggestions
in the program your condition (or that of your loved one) will improve”
When I first heard of this project, I was truly elated. As a working
mother with two children 14 years apart, it was difficult to cope with
sleep apnea since I had to be vigilant at night – when they are most at
risk and go to work the following day. Needless to say all three of us
lacked the energy; my eldest daughter had difficulty in concentrating in
school while lack of sleep made it almost impossible for me to keep my
temper in check.
Therapy is costly in terms of time, energy and money; which brings me
back to why I am glad this e-book is off the ground and in your hands.
The exercises are similar to those my children were taught with a twist –
they are better because there are inputs from not just one speech
pathologist but many consultants. In effect, you are multiplying the
My youngest daughter who has Down’s syndrome responded very well to
the new exercises I found in the book. I’ve had a week to try out the
exercises and she has been sleeping more quietly these last two nights –
and I’ve been waking up chirpier. She’s also lost weight lately and I’m
sure that this factor counts a lot.
I am sure that if you follow the exercises religiously and follow the
other suggestions in the e-book your own condition (or that of your
loved one) will improve. Be patient as individual conditions vary and so
does response to therapy.
- Mary Tolentino, Manila, Philippines
“My snoring has all but stopped now and I’m not gasping for breath as I was, my wife and I now share the same bed once again”
“My obstructive sleep apnea was destroying my life and my marriage.
My wife couldn’t sleep and we ended up in separate bedrooms. The snoring
was an issue true enough-but she couldn’t sleep next to me out of fear.
She honestly thought I was going to pass away in my sleep and hated the
CPAP machine as much as I did. My GP suggested seeing a speech language
pathologist. Well, I have to admit I had my reservations but I’m so
glad I went. I would never stop my oropharyngeal exercises. I started
doing them 4 times daily and now do them twice daily. I do a series of 8
My snoring has all but stopped now and I’m not gasping for breath as I
was, my wife and I now share the same bed once again. The CPAP machine
has become redundant and now lives in the back of our wardrobe! My
advice to anyone, young or old, no matter how long you’ve been a
sufferer for, go along to your GP and enquire about seeing a speech
language pathologist. The oropharyngeal exercises are such a natural
‘treatment’ compared to the CPAP mask, they are well worth the effort.
My apnea has been reduced by approximately 70-80% since completing the
- Mike, aged 67, Kent, UK
A STEP-BY-STEP VIDEO PROGRAM AND MANUAL THAT WILL SHOW YOU EXACTLY HOW TO DO THE EXERCISES!
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