Exercises to reduce snoring Here given set of exercises from snoring, to train the muscles of the tongue, lower jaw and throat, aiming at reducing snoring: A. Maximum advance the tongue forward and down. In the extended position to hold for 1-2 seconds. Perform 30 times in the morning and evening. B.
Click on the chin and hand with an effort to move the lower jaw back and forth. Perform 30 times in the morning and evening. B. Strongly tighten your teeth and hold for 3-4 minutes a wooden or plastic wand. Perform before going to bed.
Exercises A and B are aimed at training the muscles of the lower jaw and tongue pushing them forward. If the muscles are trained, even in the relaxed state (sleep), they maintain a certain tone and displace these structures forward, providing an increase in the lumen of the pharynx and the reduction of snoring. In exercise can significantly increase the muscle tone in the throat just before bedtime, to a certain extent slow down occurrence of snoring. Typically, a distinct effect of this complex exercise observed after 3-4 weeks of regular exercise. Holding the wand dental causes tonic tension of the neck and throat that persists for 20-30 minutes. This significantly reduces snoring in the initial phase of sleep, which may favorably affect the status of loved ones who have enough time there to sleep. All these activities can be used both individually and in various combinations, which leads to the summation of positive effects. They can be used with all the severity of OSAS, but give the best effect with uncomplicated snoring and mild OSA. Positional treatment 1. Mild cases of snoring and OSA are often pozitsionnozavisimymi and appear only on the back. This is due to the tongue. There is a simple and effective way to wean a person to sleep on their backs. At night pajamas or a special vest pocket is sewn between the shoulder blades, which is placed in a ball for tennis. In this case, any attempt to lie on your back will end up waking up and turning on its side. At the beginning of This method enables the deterioration of sleep quality, particularly in individuals who are accustomed to sleep on their backs, but for 3-4 weeks produces lasting reflex not to sleep on their backs. 2. Necessary to provide an elevated position pillow. You can tilt the entire bed, setting the stones about 10 cm thick under the feet of the head, or put under the mattress with a sheet of plywood pelvis level (similar to a functional medical bed). Elevated position the body reduces the tongue, even in the supine position. Moreover, the fluid in the body is shifted downwards, which reduces the swelling of the mucous at the nose and throat, increase their lumen, and, respectively, and a weakening snoring. 3. It should not be used to provide an elevated position of the head tightly packed with large pillows, as this body, usually slipping off the pillow and his head is strongly tilted, which may even increase snoring. 4. The head should be placed as parallel to the torso. To achieve this, it is desirable to use a small flat pillow or special contoured pillow (see picture). These positional methods treatment can help not only snoring, but also when burping stomach contents, have been frequently reported in obese snorers people.