Tired of a rough throat? These exercises can help
What's the story
The cricopharyngeal muscle plays a crucial role in swallowing and maintaining throat health.
Strengthening it can help resolve swallowing difficulties, reduce the risk of aspiration pneumonia, and enhance vocal quality.
This article provides five effective exercises to strengthen the cricopharyngeal muscle.
These exercises provide a simple way to improve throat health, making them useful for people facing swallowing challenges or those looking to optimize their vocal performance.
Stretch
Gentle neck stretches for flexibility
Neck stretches are essential for improving the flexibility of muscles in the throat, including the cricopharyngeal muscle.
Simply tilt your head forward gently, bringing your chin towards your chest, and then slowly rotate your head from side to side.
Doing this exercise for three minutes daily can help promote blood flow and flexibility in the neck area.
Yawn
The power of yawning
Yawning is a natural workout for the cricopharyngeal muscle.
By yawning on purpose, you are causing this muscle to stretch and contract, which helps it become stronger over time.
You should try to do 10 big yawns throughout the day.
This simple yet effective exercise not only strengthens the cricopharyngeal muscle but also relaxes the muscles around the throat, providing dual benefits.
Swallow
Swallowing exercises
Swallowing exercises specifically aim to fortify the cricopharyngeal muscle.
One effective technique involves performing a dry swallow (swallowing with your mouth empty) while ensuring your lips are tightly sealed and you exert maximum pressure by pushing your tongue against your hard palate.
This exercise should be repeated 10 times in two sets daily for best results.
Hum
Humming for muscle tone
Humming is a fun and effective exercise for the muscles in your throat, including the cricopharyngeal muscle.
By changing the pitch and tone of your hum, you challenge these muscles in new ways.
Add five minutes of humming to your daily routine. Try to hold a steady pitch for as long as possible to build endurance in these muscles.
Hydrate
Hydration: The key element
Adequate hydration is essential for keeping all throat muscles, including the cricopharyngeal muscle, healthy.
Drinking a minimum of eight glasses of water every day ensures these muscles remain supple, promoting easier movement during exercises.
Additionally, staying well-hydrated helps your body produce enough saliva, crucial for maintaining optimal swallowing mechanics.
This simple habit not only supports the specific muscle you're targeting but also contributes to your general throat health.