You spend hours in the gym following a workout routine to stay healthy. But have you ever thought about giving your throat a good exercise? The answer majority of us will give is a no. As with other parts of the body, we need to take care of the throat too. It is only when someone tells us about our snoring habit or we get some throat disorders that we start thinking about it. However, this should not be the case next time!
Top 10 Throat Exercises for Different Conditions:
Be it acid reflux, sore throat, or sleep apnea—there is a throat workout for each of these conditions. Check out these 10 throat exercises we have put together to help you get started:
1. Paryankasana – Couch Pose:
It stretches the throat, tongue, and vocal cords. It is quite beneficial for conditions such as shallow breathing, hypotension, and asthma. While it requires a little practice to master this pose, its benefits, when done with proper supports, are awesome.
- Sit on the yoga mat in Virasana.
- Taking a deep exhalation, recline allowing your head to rest on the mat. The chest, neck, and back will be supported by your folded legs.
- Fold your arms at the elbows, allowing your left arm to be supported by the right hand and vice versa.
- Allow your arms to rest on the floor behind your head.
- Breathing deeply and evenly, hold the pose until you finish counting 60 slowly.
- Taking a deep inhalation, relax, release your hands, and come back to VIrasana.
- Stretch out your legs, one at a time, and lie down in Shavasana.
You can repeat the pose 5 to 8 times, depending on your comfort level.
2. Ujjayi Pranayama:
This is also called the Victorious breath and ocean breath. The friction that air exerts while passing through the throat triggers body heat and helps in healing dry throat. It also helps in easing the tension experienced by throat muscles while detoxifying the entire body. It is an essential breathing technique to be practiced to ease various throat-related ailments, including sinusitis and tonsillitis.
- Sit in a comfortable position in an airy area.
- Let your hands rest on your thighs in Gyan mudra.
- Inhale deeply via the nose; slowly exhale through your mouth making an ‘AHA’ sound.
- Repeat 5 to 8 times.
- Close your mouth and keep breathing with your nose, to experience a hissing exhalation.
This makes one round. Do 2 sets of 20 reps.
3. Matysasana – Fish Pose:
This yoga asana is ideal for various throat conditions, including tonsillitis, as it opens up the clogged throat.
- Lie on a mat in prone position, legs together, toes pointed, and hands aligned on either side of the body, palms resting beneath the hips.
- Curve the tailbone and hug the elbows as close as possible to the sides.
- Taking a deep inhalation, push your torso off the floor.
- Slowly, tilt your head in such a way that the lower portion of the head rests on the mat.
- Press your hands and elbows firmly on the ground to keep chest up.
- Breathe deeply while in pose and hold the pose for a count of 30 to 45.
- Exhaling, relax, and come back to initial position.
Do 5 to 7 reps.
4. Chin Press:
Strengthen your throat muscles, say goodbye to snoring, and enjoy a younger look with these throat exercises for snoring. Place your finger at the bottom of your chin. Apply a little pressure while pressing the fingers on the throat muscles. Keep your head erect so that the pressure is felt at the throat and not on the neck. Hold the throat for about 3 minutes before releasing. Repeat 5 to 8 times.
5. Chewing Gum Exercise:
Ok, this one does not need a real chewing gum. You just have to pretend that you are chewing one with your molars. Start the exercise by chewing for say 2 to 3 minutes. You can increase the duration of chewing the gum over a period. Add ‘mm’ sound while chewing to help your throat expand better and suck in air more effectively.
6. Bid Adieu To Snoring With Singing:
Yes, sing your way to healthier throat muscles, and keep away your snoring issues. As your sing, your mouth widens, allowing the throat to expand for deeper inhalations. Singing can not only keep throat healthy, it can also uplift your mood and make you feel happier. So, no matter how off-tune you sing, start humming your favorite tune!
7. Throat Crunches:
This provides an added resistance on the muscles of the throat and is a favorite among the fitness freaks. Lie down on a bed or cot in a prone position, with head falling off from the edge. Lift your head, balancing on your neck, and try to touch the chin. Repeat 10 to 15 times a day. Even better, you can try to touch the chest.
8. Swallowing Exercises:
This helps you to ease your snoring issues. Hold the muscles lying at the backside of your throat. Contract them for 30 to 60 seconds. Bite your tongue gently. Now, indulge in swift swallowing, say about 5 to 7 times. Practicing this throat exercises for swallowing will ease snoring troubles over time.
9. Tongue Curl:
Calm your overwrought throat with this beautiful breathing technique. It relieves the irritated throat with a gush of cool air. Open your mouth, curl your tongue, and inhale deeply. This is a good exercise to keep your throat hydrated and is ideal for singers.
10. Chin And Throat Tightening Exercise:
This exercise for throat muscles eases snoring and is quite beneficial for those who are suffering from sleep apnea. Lift your lower lip as firmly as possible in such a way that your chin muscles are tightened. Hold the position for a count of 5. Contract the lower lip and lower your chin as if you tucking your chin into the throat. Keep your neck straight, only chin should appear tucked in. Hold the position for a count of 10. Repeat 10 to 15 times, thrice a day. Along with strengthening the muscles of the throat, it makes sure that your neck is strengthened too.
You can always combine two or more forms of these throat exercises to get the maximum benefits. Don’t ignore your throat! Give it a workout, just like you do with the rest of your body. You’ll see the difference it makes!
Practice these throat exercises regularly and share your feedback with us.