Ronchopathy. So scientifically called an annoying phenomenon - pathologically uncomplicated snoring in a dream. Needless to say, what troubles others bring this harmless phenomenon. Many ronchopathy sufferers seek to get rid of this feature. Special caps, drops, bracelets, laser procedures are used. We bring to your attention exercises against snoring, breathing and voice gymnastics. These are effective (according to reviews) and absolutely free methods.
Sleep Snoring Exercises
You will spend no more than half an hour before going to bed on all these preventive actions. No additional inventory needed.
The most effective, judging by the reviews, snoring exercises are the following:
- First lesson - 30 times with effort pull the tongue towards the chin. During the exercises, you should feel the tension of the pharyngeal muscles (at the root of the organ). Hold your tongue like this for 2 seconds, then pull it back. In this case, you need to pronounce the vowel "and" for a long time. This simple exercise strengthens the muscles of the tongue, palate and uvula. It is optimal to repeat it 1-2 times a day.
- The second effective exercise against snoring. Clamp a small object in your teeth - a pencil, a pen, a wooden stick. Hold it with your jaw muscles for a couple of minutes. Exercise should be done right before bed. You will strengthen the chewing muscles, the muscles of the pharynx. This helps fight snoring that occurs immediately after falling asleep.
- A simple exercise against snoring. Move the lower jaw in different directions 30 times a day. It is important to squeeze it with your own fingers, creating resistance. Training strengthens the muscles responsible for pushing the jaw forward. The result is an increase in the lumen of the pharynx, the prevention of not only ronchopathy, but also its complications - the so-called sleep apnea.
- Opening your mouth, move your lower jaw first clockwise and then against it. 10-15 such movements are performed in each direction. It is important to repeat this anti-snoring exercise for a month in order to achieve results.
- During any activity, make it a habit to press the tip of your tongue against the soft palate until you feel tired.
- In front of a mirror, extend your tongue as far as you can and then move it from side to side.
- Completely closing your mouth (breathe only through your nose), stretch your tongue to the throat as far as possible. Such "pull-ups" are performed daily at least 15 times. Do not forget about the systematic training - only in this case they will lead to a satisfactory result.
- Close your mouth tightly. Pull the lower jaw down with your fingers, with the facial muscles without letting itgo down.
- Tip your head back. In this position, try to reach your uvula with the tip of your tongue.
- Inhale deeply through your mouth and exhale through your nose. Use your fingers to tap its wings.
- Artificially yawn, opening your mouth as wide as possible. With this exercise, it is important to strain the muscles of the larynx and neck.
- Pull out your lower jaw as far as possible. Hold it like this for a few seconds, return it.
Voice gymnastics
Exercises for snoring in a woman's sleep is also voice gymnastics. Based on sound reproduction. The training complex strengthens the muscles of the neck, nasopharynx, larynx, which gradually allows you to get rid of ronchopathy.
Gymnastics is as follows:
- Pronounce various vowel sounds while tensing the muscles of the nasopharynx, neck and larynx. Pull each sound with effort, at least 20 times. And if you not only pronounce, but also sing vowels, this will additionally strengthen the muscles of the palatine uvula and pharynx.
- Stretch "and" while tensing the muscles of the larynx and neck.
- And now snoring gymnastics for men (photos of some exercises are presented throughout the article) - those who can whistle. Raise your head, straighten up, straighten your shoulders, look forward. In six equal steps, exhale completely all the air from the lungs, while whistling your favorite tune. Breathe slowly and deeply. The exercise is effective if repeated for at least half an hour every day.
- In the morning and evening, gargle with a prepared aqueous solution of sea s alt. During the procedure, extend the consonant "g", thus making a gurgling throat. Exercise perfectly strengthens the muscles of the soft palate.
Breathing exercises
Reviews of snoring gymnastics rarely bypass the special breathing exercises of the Strelnikovs. And this is not surprising - gymnastics has helped many people get rid of ronchopathy forever.
Let's imagine the most effective exercises:
- "Hands". You need to stand up straight (feet shoulder-width apart), bend your elbows, pointing your palms forward (reminiscent of the "I give up!" pose). Then a deep short nasal breath 4 times in a row. During his time, clench your palms into fists. Relax for 4-5 seconds. The exercise is repeated 25 times.
- Turns of the head. Stand up straight again (feet slightly beyond shoulder width). Relax your hands and lower them. Turning your head to the right, inhale briefly through your nose. Turn your head to the left, exhale. Repetition - 12 times.
Training recommendations
No need to repeat all the exercises from the complexes we have listed at once. It is enough to choose a few of the most suitable for you. It is optimal to do gymnastics against snoring for at least 30-40 minutes daily. After a week of training, you can change the set of exercises so that you do not get bored with the monotony.
Another example: to make a set of exercises for each week for a specificmuscle group - nasopharynx, larynx, neck, jaws, etc.
Gymnastics does not give lightning-fast results. However, the first effect will be noticeable already for 2-3 weeks of classes. According to reviews, snoring completely disappears after six months.
Study results
You seem to be doing recreational exercise. However, these simple exercises, when systematically repeated, lead to the following changes:
- Normalization of the functioning of the respiratory system.
- Massage, as well as strengthening various muscle groups up to the abdominals.
- Normalization of the diaphragm, smooth muscles of the respiratory organs.
- Saturation of body tissues with sufficient oxygen.
- Strengthening the walls of blood vessels (normalizes blood pressure).
- Acceleration of metabolic processes.
Prevention: breaking bad habits
To get rid of snoring forever, you need to reconsider your lifestyle:
- Smoking cessation. Chronic chemical injuries weaken the tone of the muscles of the pharynx. As a last resort, smoking should be kept to a minimum.
- Restriction of consumed alcoholic beverages. Alcohol is doubly negative: it relaxes the pharyngeal muscles, and ethanol causes frequent breathing stops, which is fraught with oxygen starvation of the body.
Prevention: taking care of your he alth
Here we highlight the following:
- Normalization of own weight. Even a 10% reduction in body weight makes it much easier for obese people to breathe.
- Refuse to take sleeping pills, sedatives, antihistamines, which further weaken the respiratory muscles.
- Getting rid of mucus in the body. It is formed by potatoes, meat, cheeses, flour, dairy products of high fat content. Therefore, you need to reduce the amount of these products in your diet to a minimum.
- Before going to bed, clean your nose with sea s alt solution, which is great for breathing.
Prevention: proper sleep
A few recommendations:
- Sleep on your side helps prevent snoring.
- Head position should be elevated. However, not due to the high pillow, but due to the slope of the bed, the mattress. The pillow should be flat or special contoured.
- In the bedroom, fresh and well-humidified air is required.
Here are some simple remedies to fight against snoring. We hope you find our tips helpful!
