Ronchopathy. This is the scientific name for the annoying phenomenon - pathologically uncomplicated snoring in a dream. Needless to say, what harm to others brings this harmless phenomenon. Many people suffering from ronopathy seek to get rid of this feature. Special mouth guards, drops, bracelets, laser procedures are used. We offer you exercises against snoring, breathing and voice gymnastics. These are effective (according to reviews) and absolutely free methods.
Sleep Snoring Exercises
For all these preventive actions, you will spend no more than half an hour before bedtime. No additional inventory is needed.
The most effective, judging by the reviews, exercises for snoring are the following:
- The first lesson - 30 times with effort, pull the tongue towards the chin. During exercise, you should feel the tension of the pharyngeal muscles (at the root of the organ). Hold the tongue for 2 seconds, then pull it back. In this case, the vowel "and" must be pronounced for a long time. This simple exercise strengthens the muscles of the tongue, palate and tongue. Optimal to repeat it 1-2 times a day.
- The second effective exercise against snoring. Grip a small object in your teeth - a pencil, pen, wooden stick. Hold it with your jaw muscles for a couple of minutes. Training should be carried out immediately before bedtime. You strengthen the chewing muscles, the muscles of the pharynx. This helps fight snoring that occurs immediately after falling asleep.
- A simple exercise against snoring. 30 times a day, move your lower jaw in different directions. 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, prevention of not only ronchopathy, but also its complications - the so-called sleep apnea.
- With your mouth open, move your lower jaw first clockwise, and then - against it. 10-15 such movements are performed in each direction. This exercise against snoring is important to repeat for a month to achieve results.
- During any activity, take the habit of crushing the tip of your tongue on the soft palate until you feel tired.
- In front of the mirror, extend your tongue as far as you can, and then move it from side to side.
- Covering your mouth completely (breathe only through the 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 with your fingers down, with your facial muscles preventing it from dropping.
- Throw back your head. In this position, try to get your palatine tongue with the tip of your tongue.
- Inhale deeply with your mouth and exhale through your nose. Fingers tap on its wings.
- Artificially yawn, opening your mouth as wide as possible. In this exercise, it is important to tighten the muscles of the larynx and neck.
- Extend the lower jaw as far as possible. Hold it like that for a few seconds, bring it back.
Voice gymnastics
Exercise from snoring in a woman’s sleep is also voice gymnastics. Based on sound reproduction. The training complex strengthens the muscles of the neck, nasopharynx and larynx, which gradually allows you to get rid of ronchopathy.
Gymnastics is as follows:
- Pronounce various vowel sounds while tensing your nasopharynx, neck, and larynx muscles. Pull each sound with an effort of at least 20 times. And if you not only pronounce, but also sing vowels, this will further strengthen the muscles of the palatine tongue and pharynx.
- Stretch the “and” while straining 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, straighten your shoulders, look forward. In six equal steps, exhale completely all the air from the lungs, whistling at the same time your favorite melody. Breathe slowly and deeply. Exercise is effective if you repeat it for at least half an hour every day.
- In the morning and evening, gargle with a prepared aqueous solution of sea salt. During the procedure, stretch the consonant "g", thus emitting a gurgling throat. Exercise perfectly strengthens the muscles of the soft palate.
Breathing exercises
Reviews of gymnastics from snoring rarely bypass the special breathing exercises of the Strelnikovs. And this is not surprising - gymnastics has helped many people get rid of ronchopathy forever.
Imagine the most effective exercises:
- "Okay." You need to stand up straight (legs shoulder-width apart), bend your elbows, with your palms forward (resembles the "Surrender!" Pose). Next, a deep short nasal breath 4 times in a row. In his time, clench your hands into fists. Relax for 4-5 seconds. The exercise is repeated 25 times.
- Head turns. Stand straight again (legs slightly further than shoulder width). Hands relax and lower. Turning your head to the right, inhale briefly with your nose. Turn your head to the left, exhale. Repetition - 12 times.
Training Recommendations
No need to repeat all the exercises from the complexes listed by us at once. It is enough to choose some 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 bother with the monotony.
Another example: to compose a set of exercises for a specific muscle group for each week - the nasopharynx, larynx, neck, jaws and so on.
Gymnastics does not give lightning fast results. However, the first effect will be noticeable already for 2-3 weeks of classes. According to reviews, all the snoring goes away after six months.
Class results
It seems that you are doing entertaining exercises. However, these simple exercises with their systematic repetition 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: giving up bad habits
To get rid of snoring forever, you need to reconsider your lifestyle:
- To give up smoking. Chronic chemical injuries weaken the tone of the muscles of the pharynx. In extreme cases, smoking should be minimized.
- Limit alcohol consumption. Alcohol is doubly negative: it relaxes the pharyngeal muscles, and ethanol causes frequent respiratory arrest, which is fraught with oxygen starvation of the body.
Prevention: Health Care
Here we highlight the following:
- Normalization of own weight. Even a 10% reduction in body weight makes breathing easier for obese people.
- Refusal 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 of high fat content. Therefore, you need to minimize the amount of these products in your diet.
- Before going to bed, clean the nasopharynx with a solution of sea salt, which greatly facilitates breathing.
Prevention: proper sleep
A few recommendations:
- Sleep on your side helps to avoid snoring.
- Head position should be elevated. However, not at the expense of a high pillow, but on the slope of the bed, the mattress. The pillow should be flat or a special contour.
- Fresh and well-moistened air is required in the bedroom.
Here are some simple means of combating snoring. We hope you find our tips useful!