Is snoring keeping your partner up at night? We don’t think of snoring being musculoskeletal, yet it is. When the rib cage cannot expand fully, it does not utilize the diaphragm to breathe automatically. Thus, you transition from an efficient breather to an inefficient one by mouth breathing.

Not allowing the rib cage to expand creates tension. Over time, this creates compression and tension to the neck into the jaw and offsets your resting neck position. To get more air into your body, you are required to breathe through your mouth to get air in because the narrowing of the airway hinders the smooth flow of air in and out of the lungs.

Rib cage tension can contribute to snoring during sleep due to its impact on the respiratory system and airway passages. Snoring occurs when there is an obstruction or narrowing of the airway. This obstruction causes the surrounding tissues, such as the soft palate and uvula in the throat, to vibrate, creating the characteristic snoring sound.

Corrective musculoskeletal exercises can help reduce snoring by improving the strength and function of muscles involved in respiration and maintaining proper posture. Snoring often occurs due to relaxed or obstructed airways, and these exercises can address underlying factors contributing to snoring.

Chest and Rib Cage Expansion

Expanding the rib cage and improving chest mobility can enhance breathing efficiency. Exercises that promote rib cage expansion and chest wall mobility can include:

• Deep breathing exercises: Practicing diaphragmatic breathing can help improve the movement of the rib cage and promote better airflow.
• Stretching exercises for the chest and rib cage: Gentle stretches can increase the flexibility and mobility of the chest and rib cage, allowing for easier breathing.
• Coordinating breathing with movement: Most of us lose the support of the diaphragm due to unhealthy breathing patterns we pick up at a young age. The system will hyperventilate and transition us to accessory breathing which produces strain in our upper bodies. Have you ever passed a bowel movement where you’ve held your breath? Have you picked up a heavy box and stopped breathing to do so? Have you run so hard to the point of quick, shallow breaths? When we don’t know how to coordinate our breath with movement, we end up gravitating towards unhealthy breathing patterns that become the new normal for out systems and cause extra strain to our respiratory
  system.

Posture Improvement

Poor posture can contribute to snoring by affecting the alignment of the airway. Exercises that promote better posture can be helpful. Examples include:

• Core strengthening exercises: A strong core can support proper spinal alignment, reducing the likelihood of sleeping in a way that narrows the airway.
• Scapular stability exercises (for shoulder blades): Scapular stability will reinforce our upper body stability, reducing the risk of airway compression at rest.

Joint Alignment

Understanding how the joints operate as a system can teach you the strategies to make the proper corrections for the lower body to support the upper body. Without that connection, the body will continue to revert to survival mechanisms that are inefficient and will lead to inefficient breathing patterns.

Increasing Pliability at the Jaw and Neck Muscles

Exercises that target the muscles in the jaw and neck can help prevent the collapse of soft tissues in the upper airway during sleep.

Stress Management

Unfortunately, most of us hold tension in our shoulders and neck when dealing with stress. Including mindfulness and meditation would be beneficial coping techniques to assist with stress management. When we focus on reducing how much stress our bodies hold onto, this will allow us to achieve more relaxed sleep and further allow the diaphragm to support efficient breathing patterns.

Yoga and Breathing Techniques

Yoga incorporates various postures and breathing exercises that can improve lung capacity, increase oxygen intake, and promote relaxation. Some yoga poses and pranayama (breathing) exercises may specifically target snoring reduction.

It’s essential to consult with a health or fitness professional before starting any exercise program, especially if you have pre existing medical conditions or concerns about your musculoskeletal health. They can provide guidance on which exercises are appropriate for your specific needs and how to perform them correctly.

In addition to musculoskeletal exercises, other lifestyle modifications, such as avoiding alcohol and sedatives before bedtime and sleeping in a side position, can complement your efforts to reduce snoring. If snoring persists despite these efforts, it’s advisable to seek medical evaluation, as snoring can sometimes be a sign of a more significant sleep disorder, such as sleep apnea, which may require specific treatments.