[et_pb_section fb_built=”1″ background_color=”rgba(12,113,195,0.66)” _builder_version=”3.0.91″ custom_padding=”33px|0px|0px|0px”][et_pb_row make_fullwidth=”on” _builder_version=”3.0.91″][et_pb_column type=”4_4″ _builder_version=”3.0.91″ parallax=”off” parallax_method=”on”][et_pb_text _builder_version=”3.0.91″ text_font=”||||||||” header_font=”||||||||” header_font_size=”27px” header_letter_spacing=”1px” header_line_height=”1.2em” header_text_shadow_style=”preset3″ inline_fonts=”ABeeZee”]

Sleep Apnea Exercise Training

course 3

[/et_pb_text][/et_pb_column][/et_pb_row][/et_pb_section][et_pb_section fb_built=”1″ background_color=”#E4E2DD” _builder_version=”3.0.91″ custom_padding=”30px|0px|33px|0px”][et_pb_row make_fullwidth=”on” custom_padding=”26px|0px|6px|0px” background_color=”#ffffff” _builder_version=”3.0.91″][et_pb_column type=”4_4″ _builder_version=”3.0.91″ parallax=”off” parallax_method=”on”][et_pb_text _builder_version=”3.0.91″ text_font=”||||||||” text_font_size=”22px” text_line_height=”1.8em” module_alignment=”center” custom_margin=”|||”]

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.

[/et_pb_text][et_pb_text _builder_version=”3.0.91″ text_font=”||||||||”]

Tiger Yell

[/et_pb_text][et_pb_video src=”https://youtu.be/SdhoPbKykfE” _builder_version=”3.0.91″ max_width=”84%” module_alignment=”center”][/et_pb_video][et_pb_text _builder_version=”3.0.91″ text_font=”||||||||” text_font_size=”22px” text_line_height=”1.8em” module_alignment=”center” custom_margin=”|||” custom_padding=”|||40px”]Open your mouth as wide as possible, and stick your tongue out in a downward
position. Your tongue needs to be stuck out as far as possible.
• The uvula needs to be lifted upwards as you stick your tongue out.
• The mirror is used to ensure that you’re lifting the uvula up correctly. You’ll soon
begin to sense that you’ve lifted it and wont require the mirror.
• Hold the lifted uvula for 5 seconds and repeat 10 more times.
Please Practice this now.
Purpose: to exercise and strengthen all the muscles in the back of your throat.[/et_pb_text][/et_pb_column][/et_pb_row][et_pb_row make_fullwidth=”on” custom_padding=”19px|0px|89px|0px” background_color=”#ffffff” _builder_version=”3.0.91″][et_pb_column type=”4_4″ _builder_version=”3.0.91″ parallax=”off” parallax_method=”on”][et_pb_text _builder_version=”3.0.91″ text_font=”||||||||”]

Tongue Press

[/et_pb_text][et_pb_video src=”https://youtu.be/dEwVfumZ2xg” _builder_version=”3.0.91″ max_width=”84%” module_alignment=”center”][/et_pb_video][et_pb_text _builder_version=”3.0.91″ text_font=”||||||||” text_font_size=”22px” text_line_height=”1.8em” module_alignment=”center” custom_margin=”|||” custom_padding=”|||40px”]Push your tongue against your hard palate.
• Do this for 5 seconds then slide your tongue backward to the back of your mouth.
• At least a third of your tongue needs to be against your hard palate not just the
tip of your tongue.
• Keep your jaw open through this exercise and refrain from biting down.
• Repeat this move 10 more times and 4 times a day.
Please Practice this now.
To strengthen the genioglossus and to increase the strength in the hyoid muscles
and bone.[/et_pb_text][/et_pb_column][/et_pb_row][et_pb_row make_fullwidth=”on” custom_padding=”0px|0px|20px|0px” background_color=”#ffffff” _builder_version=”3.0.91″][et_pb_column type=”4_4″ _builder_version=”3.0.91″ parallax=”off” parallax_method=”on”][et_pb_text _builder_version=”3.0.91″ text_font=”||||||||”]

Going Up

[/et_pb_text][et_pb_video src=”https://youtu.be/vORh2FlsY9k” _builder_version=”3.0.91″ max_width=”84%” module_alignment=”center”][/et_pb_video][et_pb_text _builder_version=”3.0.91″ text_font=”||||||||” text_font_size=”22px” text_line_height=”1.8em” module_alignment=”center” custom_margin=”|||” custom_padding=”|||40px”]Start with your chin resting on your chest with your mouth closed.
• Place the tip of your tongue behind your top teeth.
• Slowly start to look at the ceiling.
• Slide your tongue from behind your teeth to the back of your mouth.
• Once your tongue reaches the back of your mouth lift it up, move it back to
the front.
• Hold this position for 10 seconds and then bring your head down to neutral
position.
• Repeat this 10 more times.
Please Practice this now.
Purpose: to tone and strengthen the muscles in the front of your neck and
your tongue muscles.[/et_pb_text][/et_pb_column][/et_pb_row][et_pb_row make_fullwidth=”on” custom_padding=”0px|0px|89px|0px” background_color=”#ffffff” _builder_version=”3.0.91″][et_pb_column type=”4_4″ _builder_version=”3.0.91″ parallax=”off” parallax_method=”on”][et_pb_text _builder_version=”3.0.91″ text_font=”||||||||”]

 Tongue Clench

[/et_pb_text][et_pb_video src=”https://youtu.be/pUY3gQ9KN2g” _builder_version=”3.0.91″ max_width=”84%” module_alignment=”center”][/et_pb_video][et_pb_text _builder_version=”3.0.91″ text_font=”||||||||” text_font_size=”22px” text_line_height=”1.8em” module_alignment=”center” custom_margin=”|||” custom_padding=”|||40px”]*This is best performed in front of a mirror.
• Place your tongue between your teeth and gently bite down and hold the
tongue in position.
• Now swallow 5 times in a row.
• Repeat swallowing 5 more times and repeat this 4 times a day.
Please Practice this now.
Purpose: To strengthen and exercise the muscles at the back of your throat.[/et_pb_text][/et_pb_column][/et_pb_row][et_pb_row make_fullwidth=”on” custom_padding=”0px|0px|89px|0px” background_color=”#ffffff” _builder_version=”3.0.91″][et_pb_column type=”4_4″ _builder_version=”3.0.91″ parallax=”off” parallax_method=”on”][et_pb_text _builder_version=”3.0.91″ text_font=”||||||||”]

 Ceiling Swallow

[/et_pb_text][et_pb_video src=”https://youtu.be/9yWcPauVey4″ _builder_version=”3.0.91″ max_width=”84%” module_alignment=”center”][/et_pb_video][et_pb_text _builder_version=”3.0.91″ text_font=”||||||||” text_font_size=”22px” text_line_height=”1.8em” module_alignment=”center” custom_margin=”|||” custom_padding=”|||40px”]Bring your head right down so your chin is resting on your chest.
• Open your mouth wide sticking your tongue out as far as possible.
• Gently bite down on your tongue while lifting your head up towards the ceiling.
• When you reach the top, looking up at the ceiling and with your tongue
sticking out, you need to swallow and repeat this 5 more times.
Please Practice this now.
Purpose: The swallowing action lifts the trachea and the throat muscles
contract, exercise and tone.

QUICK TIP: If you are short for time you can watch this 5-minute video here

Thanks for stopping by![/et_pb_text][et_pb_button button_text=”Watch This 5 minute video” _builder_version=”3.0.91″ custom_button=”on” button_text_size=”22px” button_text_color=”#ffffff” button_bg_color=”#D33B64″ button_border_radius=”10px” button_font=”||||||||” button_icon_color=”#D33B64″ button_text_color_hover=”#D33B64″ button_bg_color_hover=”#ffffff” button_border_color_hover=”#D33B64″ button_url=”https://sleep-land.com/Trraining3pro” button_alignment=”center”][/et_pb_button][/et_pb_column][/et_pb_row][/et_pb_section]