Now, when we say exercises to stop snoring, we
are mainly referring to
those exercises which work the
jaw, tongue, and facial muscles, to
strengthen them and help keep these muscles tighter during sleep which
reduces the blockages of the air pathways.
course, if you happen to
be overweight, this could be one of the major reasons why you snore, so
it is always helpful to perform regular exercises to help you get in
better shape, which will definitely reduce your snoring.
Still, as most
people know about the exercises which can help you to lose weight
already, we will focus on mainly on facial exercises which can
also help to reduce snoring.
you will find a list of some of the most common and most
successful exercises to stop snoring. We have broken them down into
categories based on the different muscles and types of
Exercises to Stop Snoring
tongue is one of the main culprits behind many people’s snoring
problems, because it can fall backwards during sleep and block the
airway at the back of the throat. By strengthening your tongue,
help eliminate this problem.
main type of tongue stop snoring exercise is a simple tongue
extension. Try to stick your tongue as far out of your mouth as
possible, and then move it side to side (trying to touch it to the
corners of your lips) and up and down without curling the
should do this for ten
to fifteen seconds, and then slowly put the
tongue back into your mouth for a few seconds before repeating the
entire process over again. Do this as many times a day as you
can, but for at least a few minutes a day.
Many people feel quite
silly doing this exercise, so it may be best to do in private so you
can feel more comfortable. This exercise will not only help strengthen
the muscle at the back of the tongue, but also the jaw as well,
and should help reduce snoring, especially when combined with the other
exercises listed below.
Exercises to Stop Snoring
are many different jaw
exercises that one can do to help stop
snoring or at least reduce the level of snoring. One of the easiest
exercises is a simple chewing exercise, where you pretend that you are
chewing on a piece of gum.
the jaw up and down in a chewing motion
for a minute or two at a time, several times daily. It may sound
strange, but simply chewing food is not enough, and you need to do this
exercise without anything in your mouth for it to be most effective.
easy exercise is to try and stick your lower jaw out past the
upper jaw and hold it there for around ten seconds at a time. You need
to make sure your teeth are showing when the jaw protrudes forward to
get the most out of this particular anti-snoring exercise. Try to do
this at least 10 times a
day, and you should see results fairly
anti-snoring exercise involving your jaw is to simply open your
mouth as wide as you possibly can, and hold it open for around ten
seconds. Again, this should be done as often as possible,
but at least
10 times a day.
you should also try to make as big of an
smile as possible, and again hold it for around ten
before stopping, then repeat the procedure as often as you can
throughout the day.
final jaw anti-snoring exercise we will mention is one of the most
useful, but also one of the only ones that requires the use of your
hands, so it may be necessary to dedicate a few minutes a day to this
particular exercise, whereas the other ones can be done at work or
while watching TV or sitting at the computer.
this exercise, you
should again open your mouth wide, and then use your hands to gently
apply pressure to your lower jaw while the mouth is open.
slowly apply continual pressure almost until the point where it becomes
painful. Do this for around ten seconds at a time and again, as many
times throughout the day as you possibly can.
it or not, singing
is actually one of the best exercises to
stop snoring that you can do. Try to practice singing in the shower or
the car (mind the road!) if you are worried about people hearing you,
and this will
quickly help to strengthen all of the above: your throat, jaw, and tongue!
And it lifts up your spirits, too!
songs is helpful, it is probably better to do singing exercises such as
those done by professionals when they are warming up their throat
muscles before a performance. A good one to try is to sing “la, la, la,
la” moving up and down through different notes and pitches, before
moving on to “fa, fa, fa, fa” and finally “ma, ma, ma, ma.”
exercise you can perform is to say each vowel over and over at
least twenty or thirty times right before you go to sleep. This works
to loosen up your tongue
and jaw muscles before you go to sleep. Again,
if you feel self-conscious doing this exercise, then maybe try it in
the bathroom before going to bed so you don’t have to worry about
looking foolish in
front of your partner.
By performing these few
simple anti-snoring exercises as often as possible, you should quickly
notice your snoring starting to lessen. Be careful not to strain yourself
with any of these exercises! Don't push it if you feel
you've had enough.
not only relaxes you and puts you in a good mood, but it also
strengthens your vocal chords and throat muscles. The people from Singing For Snorers
have developed CD's to help you with just that. Caution: you might want
to combine it with purchasing ear plugs for your partner if necessary!
to Prevent Snoring
to the Snoring