10 Exercise To Stop Snoring

We know which body organs must be trained to reduce or eliminate snoring, namely:

- tongue: weak tongue can cause it to fall and cover the throat when sleeping on your back.

- jaw muscles: jaw muscles put pressure on the respiratory tract, which is why in this case doctors recommend using a tool to eliminate snoring in the form of dental implants.

- soft palate: if it's weak, it will facilitate the occurrence of vibration and make snoring sounds.

After knowing the organs that need to be trained, we can now determine the form of exercises and training sessions required.

Exercise to reduce / eliminate snoring

With some practice, each focusing on one area in and around the throat, we can remove any block our airways, regardless what has caused the snore. In short is that whatever the obstruction on the part of our breathing, the same few exercises will cure it.

Exercise of the tongue will strengthen the muscles of the tongue and prevent it from falling into the throat during sleeping.

Jaw muscle strengthening exercises will remove the tension and we are confident you will be surprised how much easier you to breathe after doing this exercise regularly.

Throat exercises aim to open up the throat, and prevented from closing during sleeping. This exercise will also strengthen and lift the soft palate so that we will no longer filled with mucus (phlegm).

It's about working smart not hard

You make the choice how many minutes a day you want to practice. You can practice for at least three minutes a day.

But for quick and permanent results, we recommend that you commit to taking a program that takes ten minutes a day. The results of this exercise varies among people with one another depending on how consistent they are doing exercise and the workout time.

We recommend that you at least do the exercise regularly during the first 2 months so you get maximum results. But rest assured prior two months is reached, you will already feel a quiet night and a refreshing morning.

Ten exercises to stop snoring
Exercises to  stop snoring, including part of aerobics to lose weight. Any exercise to stop snoring should consider whether the fat around the neck is causing the snore. Unfortunately you can not reduce fat only in one part of your body. So, if you are overweight, you should try and reach your ideal weight first.

Here are 10 exercises you should do:
- Move the lower and upper molars together very gently. Open your mouth while pressing your  molars as far as you can do to stretch. Perform this exercise for 3-5 minutes. Focus on your molars, still bring them together and lower your jaw. When you get half way through your set, you'll see that the back of your mouth will open more.
- Pull your tongue out as far as possible. Do not overdo it and try to keep it straight. Move the tip of your tongue to the left and right of your mouth as far as can be achieved. Move your tongue up and down like tring to touch your nose and chin without having to touch it. Do this 10-20 times.
- Do the lions position (see picture) and do stretching whole body and facial muscles.

Picture: Exercise with lion position

- Still in lion position, brace your facial muscles by doing pull movements and push your tongue. Do this for 1-2 minutes.
- Wrinkle your face, squeeze and promote both of your lips. Hold the position for five seconds then return to the normal position. Do this 5 times.
- Squeeze tip of your upper and lower teeth, open your mouth and smile as wide as possible for 5 seconds. Do it at least 5 times. Note: this exercise is great to stop snoring.
- Open your mouth as wide as possible slowly to the maximum extent you can, then close slowly until all parts of your lips touching. Repeat as much as 5 times.

- Take a position like you would drink a straw. Breathe the air from the mouth with a vengeance to fulfill your mouth without changing the position of the lips. Hold the air in the mouth for 5 seconds. Repeat as much as 5 times.

 - Take a long pencil, bite hard the end of the pencil but don't be too hard because it can cause a pain in your teeth. Hold for 5 minutes. This exercise is good for the jaw muscles, lips, throat to the ear. 

- Press your finger to the chin for 1 to 3 minute.

    
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