Sleep Apnea Exercise Training course 1
These exercises will target muscles of the throat, neck, soft
palate and jaw. Performing these exercises properly will
strengthen these muscles and help to keep your airway open
while sleeping.
We encourage you to complete the exercises most days of the
week and follow the ‘Sample Exercise Training Plan’ at the end of
the video.
Lip Workout
• Pucker your lips together as though you’re about to kiss someone.
• Hold this position for 10 seconds.
• Repeat this 5 times.
• Now pucker your lips while trying to keep your mouth open. *don’t let your lips touch.
• Hold this position for 5 seconds.
• Repeat this 5 more times.
Please Practice this now.
Purpose: to exercise, tone and strengthen the jaw and neck muscles.
The “A” Vowel
Your tongue needs to face downward and stay inside your mouth.
• Clearly say the vowel “A” sound. Hold the sound for 5 seconds. It should
sound like “ahhh”.
• Attempt to push your tongue down and keep it there.
• Repeat this exercise at least 10 more times and 4 times a day
Please Practice this now.
Purpose: to exercise the tongue and soft palate muscles.
Soft Palate Blowing
Inhale air through your nose, exhale through your mouth while keeping
your lips pressed together.
• When you exhale tighten your abdomen.
• Maintain your blowing for 5 seconds.
• Repeat this pattern at least 10 more times and repeat this exercise 4 times
daily.
Please Practice this now.
Purpose: The soft palate and uvula are elevated during this exercise. The elevation process is exercising the muscles of your throat. The Pharynx will expand and be enlarged. The respiratory system is also being trained in
this exercise.
Tongue Workout
Open your mouth wide and stick your tongue out
• Try to touch your chin with the tip of your tongue.
• When your tongue is at a full stretch hold it there for 5 seconds.
• Repeat this 10 times a day.
• Now, try to touch your nose with your tongue.
• When your tongue is at full stretch hold it there for 5 seconds.
• Repeat this move 10 times daily.
Please Practice this now.
Purpose: To exercise and strengthen the tongue muscles, and to exercise the
throat and jaw muscles.
Vowel Pronunciation
Standing in front of a mirror, begin pronouncing your vowels.
• Go through all of them, (A,E,I,O,U) and really exaggerate the movement of
your mouth.
• Observe yourself in the mirror and ensure you’re forming the vowel sounds
by stretching your mouth.
• Slowly repeat each vowel 5 times.
Please Practice this now.
Purpose: to stretch your mouth and throat muscles-and exercise your soft
palate.
QUICK TIP: If you are short for time you can watch this 5-minute video here
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