training 4

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Sleep Apnea Exercise Training course 4

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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.

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Reach for the Ceiling

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• Lift your head up as high as you can, looking at the ceiling.
• Stick your tongue out and upward, as though you’re attempting to touch the
ceiling with it.
• Hold the tongue in this position for 10 seconds and repeat 5 more times.

 Please Practice this now.

Purpose: Your trachea will be lifted upward, your throat muscles will contract.
All the muscles in the front of your neck are exercised and stretched when the
trachea is elevated. Your tongue will remain in a neutral position rather than
slipping back inside your throat- and blocking your airway.

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Tongue Press

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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.

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 Soft Palate Blowing

[/et_pb_text][et_pb_video src=”https://youtu.be/39e2vNa3Hig” _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”]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
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 Vowel Pronunciation

[/et_pb_text][et_pb_video src=”https://youtu.be/W1tD4N2FCfY” _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”]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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