Google translate with modifications by me where it doesn’t make sense!
In addition to the law and scientific principles
Since the snoring problem is essentially a muscle problem, the most fundamental solution is to exercise the pharyngeal muscles and strengthen the muscles to make them firm and hard. Exclusively dedicated to the practice of removing stubborn snoring, completely completely cure the stubborn grunts:
[1] Stretching the tongue. Try to stick out your tongue, retract it and try to stretch out. Do this cycle, do at least 200 times at a time, until the pharyngeal cavity feels sour.
[2] Dry rinsing mouth practice. No water, Inflate and deflate your cheeks do at least 200 times at a time, until the pharynx feels sour. Real rinsing mouth also can.
[3] Sweep your gum practice. Use your tongue to quickly sweep the gums on the outside of the teeth (the cheek side), first rub the upper gums, swipe from the left to the right, then sweep from the right to the left, and do more than 50 times at a time. Then rub the lower gums in the same way until the pharyngeal cavity feels sour.
The above three exercises can exercise the entire pharyngeal muscles. For young people, tongue relaxation is rare. Snoring is often caused by soft palate. Soft palate is the most difficult part of all parts of human body. Even if you exercise every day, you will become a sports athlete.
Physiologically, in addition to blocking the entry of food into the nose and trachea, the role of soft palate is also important to lift the tongue. Therefore, the action of lifting the tongue can exercise softness alone.
[4] Rolling tongue practice. Put your tongue on the upper jaw and force the tongue back. Don't leave the upper jaw, do 50 times or more at a time until the soft palate feels sour.
[5] Top of mouth exercises. The tongue is forced to top the top of mouth (inside) continuously times or more until the soft palate feels sour.
Frequently doing the "ah" practice can also exercise soft sputum, some effects.
These 5 exercises are done every day.
When I first exercise, when I do 50, I feel that the pharyngeal cavity is sour, which just proves that the original muscle is very weak and I need to exercise. I can now do the continuous stretching tongue and dry rinsing mouth practice 800 times, watery rinsing mouth practice more than 200, sweeping gum of teeth 250, roll tongue 200, top of mouth 80.
Exercise frequency: At first, exercise 3 times a day. After one or two months, you only need to exercise once a day. It's very easy!
So fuck you @ginfreely
To tell you the truth, I am a Filipino of mixed ancestry and I live in Indonesia.
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