it's after living good and before relying on a CPAP machine the rest of your life or if you are on one now try these exercises to help get to the root cause of why you may be obstructing your Airway in the first place let's Dive Right In number one want to focus on posture daily we want to be doing two postural exercises that's going to help the area of the muscles around the throat we're going to focus on the throat we're going to focus on the tongue which might be the reason why you have that issue in the first place so nice and sitting up posture let's go ahead and do some pullbacks to begin double chin here's what it looks like from the side give a couple deep breaths here relax the system a bit good posture especially you've been sitting all day long you're going to hold that position that's to begin with and we're going to give it a little bit of resistance so we want to help strengthen the muscles in the front side of the neck that relates to a lot of weakness with the posture and you can simply do that by pressing against your two hands very gently careful not to have your head to come forward into this position keeping a good upright posture and you're just pushing again 10 second holds for this area you get a little shakiness in your neck that's what you're looking for to help strengthen that's how weak these muscles are let's go back in for another 10 second hold as I do this with you we're going to do one more of the you can really feel this in the front of the neck if you are really feeling blood flow The Strain on the muscles in the front of the neck while you try to push your forehead forward get really weak posture that could be creating Mel alignment and structural issues when you're trying to sleep awesome next up let's stretch out the back side so what you're going to do is take your hand over the back of your head and stretch you're going to feel this up through the trapezius all the way to the occipital you can do a little rotation in there good bring it down and let's switch sides stretch this out nice stretch all the way up the traps these get pretty tight especially if you do a lot of sitting or a lot of driving working all the neck muscles ultimately impact the throat let's move on to the front sem stretch now we've done some strengthening let's also stretch them out a little bit so on the forehead rotation and we're going backward almost mimicking the same position as forward you should be stretching out the sem muscle in the front very nice other side stretch that out you might not be able to extend very well could be a little jammed up working on improving the mobility of your spine and stretching out those muscles okay good back to Center take a deep breath in relax you're doing great you're going to stretch out the jaw open up the airway so our throat can breathe better at night which is such a big issue with sleep apnea to do this we're going to use our tongue to push our jaw down as far as we can while we open our mouth as far as we can for a 10 second hold while taking some deep breaths you ready here we go so during this you are using your tongue to push your jaw down as far as you can opening your mouth wide remember to breathe while you're doing this relax your shoulders stretch out the jaw and throat muscles very good let's go one more time while you're doing this you should really be feeling it on the back side of your jaw down into your neck relaxing your shoulder muscles engaging some of the muscles in your throat to remember to breathe great job this time we're not going to open as much we're just going to try to push our entire tongue to the floor of our mouth it spends so much time up we're going to try to push that down and open up this Airway control the muscle that is your tongue you've lost control of it and that might be the reason why you can't breathe at night the way you want to ready push the tongue to the floor of the mouth while you're doing this exercise the tongue goes to the floor you're really engaging the entire neck muscles your jaw muscles you really start to feel this after a few seconds of fatigue in the back of your throat as your tongue gets challenged to be in a different position great job let's do another one of those almost a shake happens when you do this exercise as you're straining to engage the muscles of your neck the back of your throat the tongue in a different Manner and you can see how weak it actually is that's what's falling back into your Airway while you're sleeping final tongue exercise three steps for this one tongue out tongue up and we're going to tip our head back and point to the sky you're going to feel this in the front of your neck we're going to open up these muscles which get very weak and they don't get challenged in the way that we're challenging them right now so these exercises are excellent retraining your tongue to do what it's supposed to do here we go tongue out so tongue out like you're touching your chin up come up like you're touching your nose head back when your head goes back you're just reaching that tongue as far as you can up you should really feel a strain all the way down into the front one more time out oh you can really feel that one the weakness that exists inside your tongue and it's falling back while you're sleeping you are now training that tongue to come forward so it's one of my favorites for sleep apnea and changing is the head back pointing that tongue towards the sky so these are simple strengthening and stretching exercises for your throat for the muscles of your neck for your posture and for the muscle that is your tongue putting consistency into this for 30 days 60 days 90 days can really start to make a difference on how you're actually sleeping I would encourage you to chart your sleep patterns if you have a partner that can tell you when you're snoring if you have a device that can measure your sleep quality in the form of your deep sleep in the form of your REM sleep there's a lot of devices now that you can wear that can measure those things to see are you improving the quality of your sleep because you're breathing better do you wake up more refreshed a simple one to ten scale can help you measure that on a nightly basis if you don't keep a log it's really hard to remember or you have a device that's kind of keeping track of it for there are places where a device from a dentist can actually help you with the placement of your tongue the placement of your jaw so a dentist focused on sleep apnea can really help equip you with those devices I think they're much better options they're much more sanitary carry options than having to rely on a CPAP machine the rest of your life for the breathing and fixing the underlying cause so Implement these let me know comments Below on how you're getting better sleep and sleep improvements give it time have patience another huge culprit when it comes to sleep apnea is having too much weight on the system too much weight pushing down on the chest if you are struggling with their one of the best things you could be doing is rotational fasting so check out this video here on how to do that to pair nutrition with what's going to help your sleep and sleep apnea issues