Ok, so this month’s post might seem a bit weird, but here at Reimagym we are all about being weird and talking about the various way fitness can help us live our best lives. Often in our blogs, social posts and in training sessions, we are talking about how fitness can help us age well and support the lives we all want to live. But we also talk about the various other ways improving our fitness and mobility can cascade out into other aspects of our lives.
Sure we talk about lifting heavy things to be strong for every day life things like carrying all the groceries in one go (I mean who amongst us doesn’t try to do this) or carrying that 50lb bag of dog food or garden mulch up those weird back steps in your colonial apartment. We discuss mobility so we are limber to get down on the floor to enjoy yoga, the children in our lives or even to clear the snow off our porches.
Maybe it seems weird that we talk about collar bones in relation to neck tension or our pelvic floor muscles in relation to our overall health. So you know we don’t strictly stick to mainstream fitness topics. And why would we, we are not a mainstream fitness place.
Which is why this month we’re talking about exercises for your mouth and throat that can help you improve your sleep.
You may be thinking… what?
Why is this important?
Let’s dive in.
The Muscles Nobody Mentions
Just like any other muscles in the body, the tongue, soft palate, and throat can lose strength and tone as we age – a process called sarcopenia, that can be improved with training. The above mouth and throat muscles play a major role in keeping your airway open while you sleep.
When they weaken, the airway can narrow or collapse more easily, contributing to:
- Snoring
- Disrupted sleep
- Obstructive sleep apnea
When these disruptions happen it can leave you feeling fatigued, more easily stressed, experiencing brain fog or feeling like you’re struggling to meet your fitness goals. That’s why sleep matters! It impacts recovery, energy, mood, heart health, and your ability to show up for movement or fitness training in a sustainable way. In other words, if your sleep suffers, everything else in your life feels harder.
The Good News: Muscles Adapt
One of Reimagym’s movement philosophies is: bodies are adaptable at every age. That includes the small muscles of your mouth and throat that we don’t usually think about.
Targeted mouth and throat exercises – sometimes called oropharyngeal exercises – can help improve muscle tone and may reduce snoring and mild sleep apnea symptoms for some people. (I do want to note that if you suspect you have sleep apnea or severe sleep apnea, please talk with your health care professional to get a proper diagnosis and care.)
Here are a few gentle exercises you can try.
Weird Workout: Mouth & Throat Exercises
With the exercises below try to do them daily if you can. We know that developing habits takes practice and can be hard. Certainly don’t feel like you have to add all of them below all at once. Ask yourself “what can I add now and how can I build from there?”
If you can work up to adding these into your day somewhere, maybe it’s when you brush your teeth in the morning or at night. Ideally doing these exercises daily, even one time through will see improvement in your strength and tone of your the tongue, soft palate, and throat muscles.
NOTE: these exercises came from sleepapnea.org and sleepfoundation.org
Tongue Push Up
Press your entire tongue firmly against the roof of your mouth. Focus on engaging your whole tongue, not just the tip of your tongue.
Hold for 10 seconds and then relax.
Repeat 5-10 times.
Tongue Slides
Place the tip of your tongue behind your top front teeth and slowly slide it backward along the roof of your mouth.
Repeat 10–15 times.
Pronouncing Vowel Sounds
In a long, unforced exhale say each vowel sound. A, E, I, O, U. Open your mouth and exaggerate a strong “AH.” Like you might if when the doctor depresses your tongue and asks you to say “ah”.
Hold the sound for 5 or more seconds. Repeat with each vowel.
Repeat 10 times.
Additionally you could combine some of the vowel sounds like you might while singing a song.
Singing and Humming
If you enjoy singing, this is a great excuse to do more! Where can you bring more singing into your life – even if you are self described as not being able to hold a tune. Sing in the shower or while making dinner. Hum along to your favorite song while waiting for the bus or walking the dog. Maybe go to karaoke more often.
Singing involves multiple muscles in your face, mouth and throat. While humming, leave your tongue on the rough of your mouth.
Cheek Hook
Hook your index finger on the inside of your cheek and pull outward. Contract your cheek muscles to resist the gentle pull.
Hold 5 seconds per side.
Repeat 5–10 times.
Tongue Aerobics
Stick your tongue out and reach it up towards your nose. Hold for 10 seconds. Next, stick your tongue as far down towards your chin and hold for 10 seconds. Now push your tongue to the left and then right, holding each for 10 seconds.
Repeat 10 times.
Lip Purse
Pretend you are about to whistle or give someone a kiss. Hold that shape for 10 seconds then relax your mouth and face muscles.
Repeat 10 times.
Aging Well Is About the Whole Body
These exercises aren’t a replacement for medical care if sleep apnea is present, but we hope that we have brought some awareness to a very much overlooked group of muscles that can help you sleep better, feel better rested and age well.
Because strength isn’t just about what people can see — sometimes it’s about the quiet muscles that help you breathe easier, sleep better, and live with more ease every day.
Let’s get weird friends!
