A dangerous condition that blocks the airways during sleep, sleep apnea can affect people of all ages and genders. Risk factors for the condition include excess body weight, a large neck circumference and use of alcohol, cigarettes and drugs. If sleep apnea is allowed to progress without treatment, significant stress is placed on your heart and cardiovascular system. Although they can't replace traditional medical treatments, throat and neck exercises can help relieve your sleep apnea.
Identification
Obstructive sleep apnea is the most common form of the disorder. With it, the muscles in the back of your throat collapse, causing your airway to narrow or close completely. The pause in breathing can last a few seconds to a few minutes. Once your brain recognizes its oxygen deprivation, your body is briefly awakened and your airways reopen. The other form, central sleep apnea, occurs when your brain fails to send signals to your breathing muscles during sleep. With either form of sleep apnea, symptoms include loud snoring, frequent abrupt awakening during the night, morning headaches and excessive daytime fatigue. An observer may notice pauses in your breathing as you sleep.
Benefits of Exercise
Exercises for sleep apnea generally involve various movements to strengthen the muscles along the front of your neck. When these muscles become stronger, they are less likely to collapse during sleep. In 2009, researchers at Brazil's Sao Paulo Medical School Sleep Laboratory studied the effect of oropharyngeal exercises as a treatment option for patients with obstructive sleep apnea syndrome. After three months, patients had significantly smaller neck circumferences, along with decreased daytime sleepiness and snoring, and increased quality of sleep. In fact, just over 60 percent of the patients progressed from a moderate case of sleep apnea to mild or no sleep apnea at the end of the study.
Chin Lift Exercise
For the chin lift, sit up straight, and tuck your chin toward your neck. Keep your eyes pointing forward and your mouth closed. Press the tip of your tongue against the roof of your mouth near your front teeth. Gently untuck your chin and lift it toward the ceiling. As you lift your chin, slide the tip of your tongue along the roof of your mouth toward your throat. Hold the lifted position for five to 10 seconds before returning to neutral position. Repeat the exercise 10 times.
Other Exercises
Another exercise involves speaking or singing a vowel sound. Begin by repeating a sound intermittently (a, a, a, a, a) for 10 to 15 seconds and then continuously (aaaaaa) for 10 to 15 seconds. Repeat the entire cycle for two to three minutes. The Sao Paulo Medical School Sleep Laboratory study also suggests that sucking, swallowing and chewing exercises can be used to strengthen your neck, throat and tongue.
Considerations.
Consult your physician before initiating a sleep apnea exercise routine. Unless specifically directed by your physician, throat and neck exercises should not replace traditional sleep apnea medical treatments. These exercises should not cause pain, dizziness or excessive discomfort. If any of these symptoms occur, stop the exercise immediately.
References
- MayoClinic.com: Sleep Apnea
- National Heart Lung and Blood Institute: Sleep Apnea
- "American Journal of Respiratory and Cricital Care Medicine": Oropharyngeal Exercises and Sleep Apnea; Katia Guimaraes, et al.; February 2009
- "The New York Times": Throat Exercises Can Relieve Sleep Apnea
- Neck Exercises: Neck Exercises: Obstructive Sleep Apnea -- Front Neck Muscle
