Gymnastics for snoring in women and men

There are a lot of various means to help get rid of snoring - for example, mouth guards, bracelets, sprays and so on. However, the most accessible and economical means is considered to be snoring exercises: among other things, special exercises are no less effective. Gymnastics are used for therapeutic and preventive purposes, and performed regularly, at home. The main condition is the desire to get rid of the problem by your own efforts.

Indications

Gymnastics from snoring is considered one of the most effective ways to get rid of sharp unpleasant sounds that accompany night rest. Snoring is a periodically recurring sound of varying duration and intensity. Relaxed throat muscles, the muscular system of the upper palate, pharynx and tongue cover the airway, and tissue vibration occurs during the airflow. [1]

Causes of this phenomenon may include:

• Age-related muscular changes in individuals over 40 years of age;
• inflammatory phenomena, allergic processes in the nasopharynx;
• deviated nasal septum, atypical anatomy of the nasal and oral cavity, disturbed dentition;
• intranasal neoplasms in the form of polyps or cysts;
• adenoid overgrowths, chronic otolaryngologic pathologies;
• diseases of the endocrine and nervous system;
• pregnancy;
• obesity;
• taking barbiturates, sedatives and myorelaxants;
• chronic fatigue syndrome.

In addition, people who abuse smoking and drinking alcohol can also suffer from snoring.

There are a lot of medications and devices designed to get rid of the problem associated with snoring. However, most of them do not directly affect the root cause of the problem. Specialists say: to get rid of this trouble, it is necessary to perform special exercises.

Important: any gymnastics for snoring will be effective if the problem is provoked solely by low muscle tone, but not by a serious disease. If there is a pathology of cardiovascular, respiratory and other systems, it is necessary to direct treatment to eliminate the underlying disease.

Contraindications

Gymnastics for snoring is not recommended:

• in chronic cardiovascular pathologies, decompensated states;
• in autoimmune processes;
• in the acute period of infectious and inflammatory processes;
• with elevated body temperature;
• for internal and external bleeding, spinal column injuries, craniocerebral injuries;
• in exacerbation of pulmonary and digestive pathologies.

Duration

Do not expect the effect of snoring exercises immediately after the first session. Shifts will only be noticeable after a while - for example, after a month of regular exercise. It takes at least a few weeks for the muscles to recover. The duration of one session should not be less than 15 minutes. 15-20 minutes of daily exercise is optimal.

Frequency

To achieve the maximum possible positive effect of gymnastics, you need to exercise regularly, every day.

Any of the exercises should be repeated at least twenty times.

The optimal time to do the exercise is in the evening, about 30-60 minutes before going to bed.

As gymnastics for snoring, you should choose exercises that involve not only the laryngeal muscles, but also the soft palate, upper airways, tongue and palatine uvula. Strengthening these muscles will allow you to get rid of the hated sound of snoring at night.

Gymnastics can be practiced both by yourself and together with other family members: this way the process will be more fun and easier.

Description of the exercise

Snoring can safely be called a violation of the normal functioning of the body, because it creates problems not only for loved ones, but also for the snoring person: sleep is disturbed, there is daytime sleepiness and lethargy, and often even develops chronic fatigue syndrome, there are problems with blood pressure and cardiovascular system. Nevertheless, it is possible and necessary to treat snoring. To do this, shortly before bedtime, or at any time of the day to allocate a few minutes to perform simple exercises. No simulators or additional equipment for this does not require, and gymnastic technique is simple and easy to master.

Gymnastics for snoring includes a full complex of exercises. Actually, there are several such complexes, and each person can choose the most optimal, comfortable and effective one. Some experts advise practicing several techniques at once, which will achieve the best effectiveness.

Strelnikova Gymnastics for snoring

This gymnastic complex was created for singing practice, but its action is universal: it can eliminate snoring and even some chronic pathologies, restore the vocal cords. Exercises should be performed regularly, without omissions:

• Stand up straight, feet shoulder-width apart. Lean forward until the back is rounded, at the same time quickly inhale with the nose, as if trying to catch the smell. On exhalation slowly return to the starting position.
• Stand up straight, legs together. Inhale, tilt the body forward, trying to lean the palms of the hands on the floor. Exhale with the mouth, returning to the starting position.
• Stand up straight with your head down in front of you. Look at the floor. Tilt the head back as far as possible, repeat. Breathing is slow but deep.

Such gymnastics from snoring has a proven effectiveness, which has been verified by thousands of patients.

Breathing exercises for snoring

Breathing exercises allow you to saturate the tissues with oxygen, to form the skills of proper breathing. For full effect, experts advise performing exercises outdoors, on the balcony, or with an open window.

• Bend elbows, place hands with palms facing away from you, closer to the chin. Inhale noisily through the nose, clenching the hands into fists. Exhale, unclenching the hands. Repeat at least 25 times.
• Place feet shoulder-width apart, keeping the spine straight. Clench the hands into fists at waist level. Inhaling, quickly lower the arms, loosen the hands, tensing the muscles of the forearms and shoulders. With an exhalation return to the starting position.
• Stand up straight, arms along the body. Slowly bend over, pull the hands to the floor, taking a deep breath. With exhalation return to the starting position.
• Stand up straight, inhale and turn the head to the right, exhale and return to the starting position. Repeat, but in the other direction. This exercise helps to strengthen the neck and respiratory muscles.

All exercises are performed without rushing to avoid over-ventilation.

Throat exercises for snoring

• Sit on a chair with a straight back. Press one nostril with the thumb, inhaling through the free nostril. Then repeat with closing the other nostril. Do a minimum of five approaches.
• Relax the facial muscles, keeping the chin pressed against the neck. Take a slow inhalation and exhalation. Repeat several times.
• Tilt the head to the back, performing so-called "gargling" throat vibrations. Repeat several times.
• Extremely tense the neck muscles. Say the sounds U, Y, I 20-30 times.
• With the head raised, slowly inhale and exhale through the lips folded into a tube.

Laryngeal exercises for snoring

Special exercises strengthen the muscles of the larynx while improving blood circulation in this area. The complex was developed by Prof. Afanasiev, the author of the methodology of treatment without drugs. We present you the basic exercises of this complex:

• From a standing position, stretch your arms forward, palms downward. The head is pulled upwards, feeling the tension of the neck muscles. Fix this position, rise on "tiptoes" and walk briskly for a couple of minutes.
• Stand with feet side by side and hands at the waist. Slowly squat down with head up and neck straight.
• With feet shoulder-width apart, place the hands in a "lock" and put them behind the neck. Lean forward, slowly lifting the right leg. Return to the starting position and repeat the same with the left leg.

Exercise regularly, for 10-15 minutes, performing at least 20-25 repetitions.

Gymnastics for the palate for snoring

If there are problems with the palatine musculature, then for its strengthening use such gymnastics:

• Extremely stick out the tongue, holding it at its maximum point for a couple of seconds.
• Stick out the tongue, move it left and right, then up and down, trying to reach the tip of the nose and chin.
• Open the mouth, move the lower jaw to one side and to the other, performing at least a hundred times. Then rotate the jaw to the left and right, 30 times each.
• Clamp a pencil in your teeth without releasing it for at least four minutes.
• Resting your fist on your chin, attempt to extend your jaw to the front while resisting with your fist.
• When the mouth is closed, the tongue rests on the upper palate, after a minute return to the starting position. After thirty seconds, repeat the exercise.

Gymnastics for snoring in women

In women, the thoracic, or rib type of breathing is predominant. To get rid of snoring, it is recommended to perform these simple exercises:

• the woman sits or lies on her back;
• places one hand on the chest and the other hand on the abdominal area;
• slowly inhales and exhales (the inhalation must be shorter and the exhalation longer);
• during inhalation, you should first fill the abdomen with air by bulging the abdominal area;
• then fill the chest with air, slowly expanding the lungs;
• During exhalation, the abdomen retracts and the chest decreases in volume.

In the course of exercises involve different groups of respiratory muscles, natural massage of the organs of the chest and abdominal cavity, which has a beneficial effect on the condition of the entire body. Over time, with regular breathing practices, snoring disappears, and with it - excessive anxiety, restlessness. There comes calmness and self-confidence.

Gymnastics for snoring in men

Men use mainly the diaphragm for physiological inhalation and exhalation of air, so their type of breathing is called diaphragmatic or abdominal breathing. It is realized through the contraction of the diaphragm and abdominal muscles. Therefore, a special exercise has been developed for men to strengthen these muscles.

The patient sits comfortably in a chair. He should be calm, relaxed, focused not on extraneous thoughts, but on the exercises. Hands placed on the front surface of the abdomen, deeply and slowly inhales (with the anterior abdominal wall as if bulging). Slowly exhales, tracing the slow stretching of the abdominal muscles. Each subsequent inhalation should be performed more deeply, and the exhalation should be longer. Attention is paid to the depth of breathing and muscle activity of the abdominal wall.

The changes occurring in the body

Specialists can make a long list of positive effects of snoring exercises, depending on the technique of its performance and the degree of exertion. It has been found that the exercises have a positive effect on the cardiovascular system, on respiratory and brain activity. Practicing such exercises, patients improve their general well-being, accelerate recovery in bronchitis, sinusitis, bronchial asthma.

Gymnastics for snoring provides improvement of blood and lymph flow in the chest area, calms the nervous system. Many people use breathing exercises not only to treat and prevent snoring, but also for general toning and even for weight loss.

Nevertheless, the exercise should be approached very carefully, because gymnastics from snoring has contraindications, both permanent and temporary. And all this should be taken into account to avoid possible complications.

Complications

Improper performance and application of gymnastics from snoring can cause considerable harm to the body. For example, improper distribution of loads, increasing the degree of chest breathing can lead to a relapse of some pulmonary pathologies, diseases of the digestive organs and cardiovascular system.

Even accurate execution of basic gymnastic techniques, during which the diaphragm is involved in the process, can cause complications in people with problems of the digestive system. For example, we are talking about gastric manifestations (heartburn, nausea), intestinal motility disorders.

If a person has increased arterial, intraocular or intracranial pressure, then gymnastics from snoring can complicate the pathology, which in the future will require a longer and more complex treatment. And with disorders in the cervical spine, with injuries to the spinal column or craniocerebral injuries, breathing exercises cause aggravation of long-standing problems and renewal of pathology.

Of course, for a completely healthy person gymnastics from snoring is absolutely safe, and the benefits are obvious. But people suffering from acute and chronic diseases of respiratory, digestive or cardiovascular nature should not be fond of such exercises, so as not to cause harm and not to worsen the state of health.