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Did you know tongue is a muscle! One of the strongest muscles in human body!

And this muscle can be the cause of your snoring!

Snoring very often occurs due to weak muscles. Muscles of throat, jaw, cheek and tongue when weakened slacken and thus increase the chances of snoring.

You might be wondering:

Why do throat, mouth, cheek and jaw muscles get weak?

The Answer to your questions is

These muscles get weak with age.

They also get weak when they are overloaded as in case of overweight/obese individuals.

Some people have weaker muscles than others genetically.

Whatever be the cause of your weak muscles, we can help.

First:

How do throat, mouth, tongue, cheek and jaw exercises work to help reduce snoring?

Here’s the deal:

Snoring is caused by vibration of soft tissue and muscles that constitute the upper airways.

In non-snorers the tissues and muscles are firm and hence do not vibrate when breathing.

Whereas in snorers the soft tissues and muscles are floppy, this causes them to vibrate when breathing resulting in the snoring sound.

Bottom-line is:

Throat, jaw, cheek and tongue exercises for snoring = Tightening of these muscles

= Reducing their degree of ‘floppiness’

= Reduce your snoring

I have here 15 different anti snoring exercises for your throat, jaw, and tongue.

For best results you need to do these exercises daily.

You will love Snoring Exercise #3, and Snoring Exercise #13 will get you smiling 🙂

So let’s get started:

Throat exercises to stop snoring: These exercises are aimed at strengthening the internal and external muscles of your throat. Aim to do all the exercises daily, for best results.

Throat Snoring Exercise #1 :

  • Speak vowels (a-e-i-o-u) out loud
  • Do this continuously for 1 minute, with aim of doing it continually for 3 minutes at a stretch.
  • Speak slowly at first and aim to speak faster each day
  • Repeat atleast 3 times a day

Throat Snoring Exercise #2 :

  • With mouth open, contract the muscle at the back of your throat
  • Look in the mirror to see the uvula (“the hanging ball”) move up and down.
  • Do 20 reps 3 times a day
  • Aim to do this exercise repeatedly for 30 sec in 1 go.

Throat Snoring Exercise #3 : Singing Exercises for Snoring 🙂

  • Sing La-La-La-La moving up and down through different notes and pitches. Hold each La for 3 seconds atleast
  • Repeat it 5 times
  • Now do the same using Fa-Fa-Fa. Repeat 5 times
  • Lastly do the same with Ma-Ma-Ma
  • Do atleast 3 times in a day
  • For more effectiveness do 10-15 times before bedtime.

Throat Snoring Exercise #4 :

  • Keep your mouth closed
  • Place index finger on your chin and push it downwards towards your chest to tuck it in
  • You should feel the muscles on side of your neck tense
  • Hold for 10 seconds. Relax
  • Repeat 3 times a day.
  • Do 3-5 repetitions before bedtime for more effectiveness

Throat Snoring Exercise #5 : Breathing Exercises to Stop Snoring

  • Purse your lips and inhale through them like sipping through a straw
  • Next flatten your lips press them together and swallow slowly
  • Do 10 rep 3 times a day

Tongue Exercises for Snoring: These exercises are aimed at strengthening your tongue. Although tongue is the strongest muscle in human body, it too can get weakened. And this weakness can cause snoring when sleeping. So do these exercises to strengthen your tongue and make it more flexible.

Tongue Exercise for Snoring #1 :

  • Place the tip of your tongue against the roof of your mouth just behind your front upper teeth
  • Now slide your tongue backwards towards your throat
  • Move forward and backward
  • Do 20 reps of this 3 times a day

Tongue Exercise for Snoring #2 :

  • Suck your tongue upwards against the roof of your mouth, press entire tongue against the roof of your mouth.
  • Do 20 reps 3 times a day

Tongue Exercise for Snoring #3 :

  • Push the back of your tongue downwards (towards the floor of your mouth), while keeping the tip of your tongue touching the bottom of your front teeth’s.
  • Do 20 reps, 3 times a day¡

Tongue Exercise for Snoring #4 :

  • Stick your tongue out as far as you can do to tolerate it
  • Hold for 2 seconds, then relax
  • Do 10 rep 3 times a day

Tongue Exercise for Snoring #5 :

  • Stick your tongue out and stretch it downwards, trying to touch your chin with it
  • Hold it for 2 seconds, then relax
  • Repeat 10 times
  • Again stick out your tongue, this time stretch it upwards, trying to touch your nose with it
  • Hold for 2 seconds then relax
  • Repeat 10 times
  • Stick out your tongue and move it side to side. Holding on each side for 2 seconds.
  • Make sure tongue is never curled and always straight when doing this exercise
  • Do 10 rep 3 times in a day

Cheek Exercises for Snoring: With age cheeks can lose their elasticity as the muscle lose their tone and sink into the oral cavity. This can cause snoring, as they narrow the air passage. Do these cheek exercises religiously for more toned cheeks, which will not only make your face look younger, but also help control your snoring.

Cheek Exercise for Snoring #1 :

  • Open your mouth wide, as wide as you can
  • Next close it fully, pucker your lips like giving a kiss
  • Hold for 10 seconds
  • Do 10 rep 3 times a day

Cheek Exercise for Snoring #2 :

  • Open your mouth, insert in your index finger and push your cheek muscles away from your teeth on left side.
  • Do 10 reps on each side 3 times a day.

Cheek Exercise for Snoring #3 :

  • When eating food, after chewing; do not swallow directly. Bite down; Lift the tongue to the roof of your mouth while swallowing. Do this without tightening your cheek muscles
  • Do these as many times as you can.

Jaw Exercises for Snoring: If your upper and lower jaws are not correctly aligned then this can result into snoring. Since the tongue is anchored to the jaw bone, any misalignment of the jaw can cause the tongue to fall back and partially bock the air passage resulting into snoring. If you have minor jaw misalignment, these exercises will help correct it and help your snoring problem.

Jaw Exercise to Stop Snoring #1 :

  • Open your mouth and move jaw to the right and hold for 30 seconds
  • Repeat on left side
  • Do 3 rep in a day

Jaw Exercise to Stop Snoring #2 :

  • Smile as wide as you can
  • Hold the smile for 10 seconds then relax
  • Repeat as often as possible

Jaw Exercise to Stop Snoring #3 :

  • Keep your mouth shut and move your jaws in chewing motion
  • Make sure that your jaws move apart and touch again. If they don’t move apart, the exercise will not be effective.
  • Make ‘mmmmmmmm’ sound while doing this with your throat
  • Do continuously for 30 seconds, with aim of doing for 1 minute continuously
  • Repeat 3 times in a day

Jaw Exercise to Prevent Snoring #4 :

  • Open your mouth wide
  • Keep your index finger on your front teeth and push your jaw down
  • Push as far as you can
  • Hold for 10 seconds. Relax
  • Do 20 rep 3 times a day

Tips to do Mouth Exercises for Snoring:

  • Aim to do all the exercises daily
  • Start slow and gradually increase the number of sets you do. As well as duration of the exercises
  • If you find yourself short of time, when possible combine the exercises with other activities, such as commuting to work, housework, walking your dog etc.
  • Combine these exercises with home remedies for snoring like; Chamomile, Turmeric, Sage etc. for quicker relief.
  • Also checkout natural solution for snoring, and see if you can implement some of those, alongwith these exercises so as to get faster relief from snoring problem
  • If snoring is hampering your day to day life significantly, then consider using one of the Snoring relief devices, and simultaneously practicing these exercises so as to gain long term relief from snoring.

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