Exercise Training to Treat Sleep Apnea

[Arik]

The following link offers "Throat and Jaw Exercise Training to Treat Sleep Apnea" by the South Dakota State University. I found it very useful.

https://www.youtube.com/watch?v=VdRmsJYb...e=youtu.be

Arik,

[sheepless]

you said 'useful' rather than something like 'interesting', leading me to think you found the exercises effective?

[Mogy]

I have found the exercises useful and effective.
I have been using them over the past 2.5 years to help manage my OSA.
I started out using the exercises in this video and have added some others, while dropping some of these.
They are part of a more comprehensive approach that I use.
1. Weight management.
2. General cardio exercise.
3. Neck and throat exercise.
For me, currently, it is a much better option than xPAP.

[ManDown11]

I have found the exercises useful and effective.
I have been using them over the past 2.5 years to help manage my OSA.
I started out using the exercises in this video and have added some others, while dropping some of these.
They are part of a more comprehensive approach that I use.
1. Weight management.
2. General cardio exercise.
3. Neck and throat exercise.
For me, currently, it is a much better option than xPAP.

Would you care to share what exercises you dropped and what exercises you added, and why?

I find the sample program schedule a bit confusing. How often do you do your exercises per week, reps/sets etc? Any help would be appreciated!

[Mogy]

Hi ManDown11,
I agree, the schedule that they give is difficult to follow. So I never did. When I first started I did most/all of the exercises from this program twice a day while commuting to work. I would spend about 2 min on each exercise. The ones that I couldn't do while driving I did while out of the car. I spent about 30min, twice a day.
After 3 months I retested using the Resmed Home Sleep Apnea Tester and found that the exercises were doing me a lot of good, getting my untreated AHI into the 5 range.
I am retired now, so I only do my exercises once per day now(no commuting). I spend about 30 min a day while on my treadmill.
I would encourage you to individualize your exercise program. Do the exercises that you believe will do some good and that you will continue to do.
The ones that I dropped are the boring ones that I don't believe help me. (It is possible that they would. I don't know). Most of the ones I dropped are the vocalizing ones. 
A couple of exercises that I've added are tongue brushing, rolling my tongue, and and rolling 'rrr's(from Spanish.
Again, I would encourage you to individualize your program using the videos on Youtube as a place to start. There are more videos with other exercises.