Obstructive sleep apnea is a sleep disorder that causes your breathing to be disrupted while you sleep. This is the result of soft tissue at the back of your throat becoming too relaxed. When your airway becomes blocked, you may snore as your body works to catch your breath. Because tightening the throat muscles helps you to breathe again, neck exercises can tighten these muscles, reducing OSA symptoms.
Neck Reach
Sit with your back straight and feet in a comfortable position. Do not tense the body. Focus on a point in front of you. Slowly pull your chin in toward your neck. Keep your lips closed as you touch the tongue to the roof of your mouth, just behind your teeth. Count to five slowly in your head as you look up toward the ceiling, lifting your chin toward the ceiling. Hold this position for 10 seconds, then release and lower the chin back to face forward. Repeat 10 times.
Cheek Movement
While this exercise involves using the cheeks, the neck muscles work with the face to hold each position. After washing your hands, hook a finger into the left side of your mouth. Pull gently on the side of your mouth as you use your neck and cheek muscles to resist the pull of your finger. Continue to resist for three to five seconds, then release the cheek. Repeat an additional 10 times. Rest and then perform on the opposite side.
Tongue Slide
Like the cheek movement exercise, the tongue slide works the neck muscles by moving the tongue. Close your teeth and place the tip of your tongue on the back of your mouth. Slowly move the tongue forward, placing more of your tongue on the roof of your mouth. Stop when you reach just behind your teeth. Reverse the motion to bring the tip of your tongue back to your starting position. Repeat this exercise eight to 10 times.
Considerations
If you try self-help techniques like neck exercises to relieve OSA, but still experience unrestful sleep or your partner says you snore loudly, consult your physician who can recommend additional treatments. You may also wish to combine your neck exercises with lifestyle changes, such as a healthy diet and exercise, to maintain a healthy weight, which reduces the tissue blockage in your throat.
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