Oral Exercises to Help with Snoring and Sleep Apnea скачать в хорошем качестве

Oral Exercises to Help with Snoring and Sleep Apnea

Mouth and tongue exercises using myofunctional therapy techniques have been shown to improve snoring and obstructive sleep apnea in about 40-50% of patients. It helps by increasing the overall muscle tone of the tongue and mouth thereby minimizing vibration and collapse from muscle flaccidity. In a recent meta-analysis, these exercises have been shown to decrease snoring intensity by 51% and decrease time spent snoring by 31%. Easily performed at home, there are 6 basic exercises to do. Each exercise should be performed for 5 seconds and repeated a total of 3 or more times. Each set should be performed 2 or more times a day. If properly performed, you should feel tongue and throat muscle strain and fatigue. Exercise #1: Stick Tongue Out (0:42) Exercise #2: Suction the Tongue to Roof of Mouth (1:18) Exercise #3: Push Tongue to Sides (1:45) Exercise #4: Drop Tongue Down into Throat (2:01) Exercise #5: While Pushing Tongue Against Teeth, Swallow (2:10) Exercise #6: Vowel Exercises (2:21) Didgeridoo (2:42) Video produced by Dr. Chris Chang: https://www.FauquierENT.net For more info on snoring: https://www.FauquierENT.net/snoring.htm For more info on sleep apnea: https://www.FauquierENT.net/osa.htm For more info on sleep endoscopy: https://www.FauquierENT.net/sleependo... Check out our online snore store: https://www.FauquierENT.net/store_sno... References: Oropharyngeal and tongue exercises (myofunctional therapy) for snoring: a systematic review and meta-analysis. European Archives of Oto-Rhino-Laryngology volume 275, pages 849–855 (2018). https://link.springer.com/article/10.... Effects of oropharyngeal exercises on snoring: a randomized trial. Chest. 2015. doi:10.1378/chest.14-2953 http://journal.publications.chestnet.... Effects of oropharyngeal exercises on patients with moderate obstructive sleep apnea syndrome. Am J Respir Crit Care Med. 2009 May 15;179(10):962-6. doi: 10.1164/rccm.200806-981OC. Epub 2009 Feb 20. http://www.ncbi.nlm.nih.gov/pubmed/19... Didgeridoo playing as alternative treatment for obstructive sleep apnoea syndrome: randomised controlled trial. BMJ 2006 Feb 4;332(7536):266-70. https://pubmed.ncbi.nlm.nih.gov/16377... Risk of obstructive sleep apnea lower in double reed wind musicians. J Clin Sleep Med. 2012 Jun 15;8(3):251-5. doi: 10.5664/jcsm.1906. https://pubmed.ncbi.nlm.nih.gov/22701... Still haven’t subscribed to Fauquier ENT on YouTube? ►► https://bit.ly/35SazwA Actor and Narrator: Janine Collins https://www.janinecollins.com #snoring #osa #sleepapnea #oralexercises #tongueexercises #mouthexercises