TO YOUR HEALTH ‘Say Ah!’ Exercises For Sleep Apnea
BY CHARLES S. MASARSKY, D.C. The ability to find alternative uses for a product is a fundamental component of human creativity. This process is often called “spin- off”, and it has enriched fields as different as space travel and health care. In the healing arts, some of the richest areas for spin-offs are the border regions between disciplines. For example, a spin-off from the field of speech therapy can make a valuable contribution to sleep quality. The Slippery Slope of Snoring Lack of muscle tone in the soft tissue of the tongue, mouth, and throat can lead to snoring. The same soft tissue problem that causes snoring can be a slippery slope leading to obstructive sleep apnea. This is a condition in which poorly toned tissue briefly blocks your ability to inhale while you sleep. The resulting loss of sleep quality can lead to slow reaction time, reduced attention span, and mental acuity. In the long run, obstructive sleep apnea is a risk factor for high blood pressure, heart attack, stroke, and dementia. This is where the spin-off from speech therapy comes in. The Brazilian Contribution A team of Brazilian researchers demonstrated that speech therapy exercises can tone the muscles of the mouth, throat, and tongue. This toning can decrease the severity of obstructive sleep apnea. A subse- quent study demonstrated that even people already on continuous passive airway pressure (CPAP) therapy could benefit from combining that therapy with these exercises.
This research inspired the following set of simple exercises for mouth-throat-tongue toning. Say “Ah” When an examining doctor looks into your mouth and asks you to say, “Ah,” they look for elevation of the soft palate. The same vocaliza - tion can be used as an exercise to tone the soft palate. ● Say, “Ah” for 10-60 seconds, according to comfort. Alternate staccato vocalization (“Ah-ah-ah-ah…” etc.) with longer ef - forts of “holding the note” (“Ahhhhhhhh…”). Shoot for a total of at least 3 minutes per day. ● To recruit additional muscles, you can perform this exercise with your mouth wide open and your tongue all the way for- ward. If you have practiced Yoga, you may recognize a simi - larity between this exercise and the “lion pose”. Resisted Tongue Thrust (Forward) Press your lips together and press your tongue forward against the resistance. Do this for 10-60 seconds according to comfort, shooting for a total of at least 3 minutes per day. Tongue to the Roof Press your tongue to the roof of your mouth. Assist the pressure with suction, so your tongue is actually being sucked upward against your palate. Hold for 10-60 seconds according to comfort, shooting for a total of at least 3 minutes per day. continued on page 40
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