Myofunctional Therapy Exercises for Sleep Apnea

Sleep apnea is a condition that is often caused by muscle weakness in the upper throat, tongue or mouth and it is usually accompanied by snoring. One of the least invasive ways to go about addressing sleep apnea involves doing exercises that strengthen the muscles in these areas.

How myofunctional therapy helps with sleep apnea

Myofunctional therapy uses specific exercises that target the muscles in the face that are used to swallow and chew, like the tongue. The main area targeted with these exercises is the oropharynx which includes the throat and the mouth. These are the muscles that help us to breathe, talk and eat. They also help to keep the airway open during sleep.

When a person has a weak oropharynx, they might experience disruptions to their breathing during sleep or they might begin to snore. Also, a weak tongue is more likely to fall back into the throat and block the airways.

Myofunctional therapy has been shown to be an effective way to combat sleep apnea and it can turn moderate cases of sleep apnea into mild cases. It is a non-invasive, affordable treatment option that does not come with any risk. It can help to avoid the need for surgical treatments or the use of continuous positive airway pressure (CPAP) machines.

Exercises used for myofunctional therapy

The exercises used for myofunctional therapy can be effectively used to treat sleep apnea in children as young as six years old. These exercises can be done at home or at a clinic with a therapist. Each exercise should be repeated for 10 reps each session, and they should be done at a minimum of four times each day. Here are some of the exercises that can help to reduce the symptoms of sleep apnea:

Push up the tongue: This exercise involves placing the tip of the tongue onto the hard palate just behind the top set of teeth. Hold it there for five seconds to complete a set
Touch nose: This involves trying to touch the tip of the nose with the tongue. Hold the tongue in place for 10 seconds to complete a rep
Touch chin: This is done by trying to lick the bottom of the chin with the tongue. The position should be held for 10 seconds per rep
Push tongue left/right: This involves sticking out the tongue and moving it as far left/right as possible and holding the position for 10 seconds. It should be done on both sides
Roll tongue: This is done by folding the edges of the tongue and sticking it out as far as possible. The tongue should be taco-shaped when done properly. Hold it in place for 10 seconds to finish the rep
Click the tongue: This exercise involves making a clicking sound by moving the tongue against the roof of the mouth. The clicking should be repeated continuously for 15 seconds to finish each rep