f you happen to snore excessively it means that your nasal passage is obstructed while you sleep. Fortunately, there are some exercises that can help you curb the problem –
1. Strengthen the Neck
Studies show that snoring might be caused by a weak nasal passage or neck muscles. This is why most exercises to stop snoring involve techniques that strengthen the throat muscles.
Open and close your mouth while making sure that your lips touch. Pucker up for 10 seconds before you release and smile as wide as you can for an additional 10 seconds. Close your mouth in the end and press your lips together.
Snoring also involves the muscles in your throat. Studies have shown that weak neck muscles may cause the nasal passages to become obstructed. This exercise should be affective in clearing up the nasal passages by strengthening the neck.
2. Tongue Exercises
A tongue exercise may help you open up any obstruction at the back of the throat. Stick out your tongue as far as you can. Position it at each side. Stretch it out at either side as far as it can go. Do this 20 times a day for one month. If you feel a stretching sensation at the mouth of your mouth, you are doing it right. You will also feel the muscles on your throat tighten.
3. Give your Jaw a Workout
Do a chewing motion while lying down. Bring out your bottom teeth further than the upper teeth by sticking your jaw out. Hold the position and repeat for 10 seconds. Do this exercise 10 times a day.
In time, this will tighten your jaw and give your neck a leaner look. Your neck will also be rid of the excess fat that might have been causing you to snore in the first place. Sticking out your jaw will also open up the airway thereby clearing the obstructed passage and allowing air to pass through.
Biting down on special anti snoring devices will also cause your airway to open and allow you to sleep and breathe better. This is because such devices are designed to prevent your tongue from collapsing while you are in slumber and obstructing your airway.
Give your vocal chords a workout by singing out loud to your favorite soundtrack for 20 minutes a day.
5. Do some Cardio
Snoring is also caused by excessive fat. A healthy dose of cardio everyday will lead to a healthy you. The fact that it also reduces snoring is another great excuse to dust off those dumbbells. Regular exercise will eventually cause the fat around your neck to burn away and relieve the pressure on your airway. Even losing a small amount of weight will have an affect on your sleep patterns.
Other less conventional exercise to stop snoring involve playing a didgeridoo. It doesn’t matter the type of exercise you choose. Just remember to be consistent about it. Your spouse will than you for it.