TO YOUR HEALTH
Sleep Apnea... ...continued from page 39
Tongue to the Floor With the tip of your tongue touching your lower teeth, press the rest of your tongue down against the floor of your mouth. Hold for 10-60 seconds according to comfort, shooting for a total of at least 3 minutes per day. Tongue to the Cheek Press your tongue against your right cheek, with the tongue and cheek resisting each other. Hold for 10-60 seconds according to com - fort, shooting for a total of at least 3 minutes per day. Repeat with your left cheek. Back-Lick Pressing your tongue against the roof of your mouth just behind your front teeth, move your tongue as far back as possible, licking the roof of your mouth from front to back. Then lick from back to front. Repeat for 10-60 seconds according to comfort, shooting for a total of at least 3 minutes per day. What Can You Do in Addition to Mouth-Throat-Tongue Ex- ercise? The muscles of the throat and mouth are controlled directly or influ - enced indirectly by nerves passing through the neck and upper back. These nerves also control many of the breathing muscles. Chiroprac- tic adjustments help free these nerves from stress, thereby improving breathing. Combining adjustments and toning exercises can augment the benefits of both. If you are a smoker, quitting is probably the most important step you can take to improve your breathing, whether asleep or awake. If you are overweight, weight loss will make a major difference in your breathing and sleep quality. Find well-qualified practitioners to help you make these lifestyle changes. If you have been diagnosed with obstructive sleep apnea, and the combination of toning exercises, chiropractic adjustments and life- style changes does not bring sufficient improvement, please consult with your medical doctor about CPAP and other steps. Charles Masarsky, D.C. has been in the private practice of chiropractic in Vi - enna, VA, since 1983 with his wife and partner Marion Todres-Masarsky, D.C. www.viennachiropractic.com GLUT FOOD CO-OP • Open to the public — No membership required • Open 7 days / week: Tues-Fri 10 am–8 pm • Sat, Sun, Mon 9 am–7 pm • Tues, Wed, Thur, Fri 9 am–8 pm • Natural foods at the best prices in town • Not for profit and cooperative • More than 40 varieties of cheeses • Nuts, dried fruits, spices & organic produce 301-779-1978 4005 34th Street, Mt. Rainer, Maryland
Illustrations from National Library of Medicine
40—PATHWAYS—Winter 24-25
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