• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
Breaking Muscle

Breaking Muscle

Breaking Muscle

  • Fitness
  • Workouts
    • Best Shoulder Workouts
    • Best Chest Workouts
    • Best Leg Workouts
    • Best Leg Exercises
    • Best Biceps Exercises
    • Best Kettlebell Exercises
    • Best Back Workouts
    • Best HIIT Workouts
    • Best Triceps Exercises
    • Best Arm Workouts
  • Reviews
    • Supplements
      • Best Pre-Workout
      • Best BCAAs
      • Best Testosterone Boosters
      • Best Bodybuilding Supplements
      • Best Creatine
      • Best Supplements for Weight Loss
      • Best Multivitamins
      • Best Collagen Supplement
      • Best Probiotic
      • Best Non-Stim Pre-Workout
      • Best Greens Powder
      • Best Magnesium Supplements
    • Protein
      • Best Protein Powder
      • Best Whey Protein
      • Best Protein Powders for Muscle Gain
      • Best Tasting Protein Powder
      • Best Vegan Protein
      • Best Mass Gainer
      • Best Protein Shakes
      • Best Organic Protein Powder
      • Best Pea Protein Powder
      • Best Protein Bars
    • Strength Equipment
      • Best Home Gym Equipment
      • Best Squat Racks
      • Best Barbells
      • Best Weightlifting Belts
      • Best Weight Benches
      • Best Functional Trainers
      • Best Dumbbells
      • Best Adjustable Dumbbells
      • Best Kettlebells
      • Best Resistance Bands
      • Best Trap Bars
    • Cardio Equipment
      • Best Cardio Machines
      • Best Rowing Machines
      • Best Treadmills
      • Best Weighted Vests
      • Concept2 RowErg Review
      • Hydrow Wave Review
      • Best Jump Ropes
  • News
  • Exercise Guides
    • Legs
      • Back Squat
      • Bulgarian Split Squat
      • Goblet Squat
      • Zercher Squat
      • Standing Calf Raise
      • Hack Squat
    • Chest
      • Bench Press
      • Dumbbell Bench Press
      • Close-Grip Bench Press
      • Incline Bench Press
    • Shoulders
      • Overhead Dumbbell Press
      • Lateral Raise
    • Arms
      • Chin-Up
      • Weighted Pull-Up
      • Triceps Pushdown
    • Back
      • Deadlift
      • Trap Bar Deadlift
      • Lat Pulldown
      • Inverted Row
      • Bent-Over Barbell Row
      • Single-Arm Dumbbell Row
      • Pendlay Row
Fitness

Snore No More: Relieve Neck Tension (And Your Loved Ones)

I was recently informed that I snore. What? Before me and my relationship came to blows, I decided it was time to investigate my neck position during the day and found the cure to my snoring dilemma.

Willow Ryan

Written by Willow Ryan Last updated on Nov 22, 2021

A recent relationship informed me that I have a recurring snore factor when sleeping. What? Since when? I mean, I know my family is notorious for knocking down walls with percussive midnight log sawing, but moi? No way! Occasionally I remember waking myself up from a stuffy nose induced snore, but not something consistent or regular. This disbelief became denial until the late night elbowing got to be too much to resist turning into an MMA bout. Aw, snap!

I noticed then that I was clenching and grinding my jaw again. This was something done in years past from what I thought was stress, but as of late that excuse just wouldn’t fly. I have very little stress in my life these days. So what could be the cause of the tight neck, jaw clenching, and snoring?

The answer: head position pre- and post-pillow. As a park ranger I spend the day looking down at the ground scanning the grass, dirt, ivy, and wooded territories for any number of suspicious artifacts worth detaining or disposing or leading to law enforcement. In addition, when I conduct yoga classes or do massage work, I look down. I began to notice that very rarely do I look up or straightforward.

Anatomically speaking, my eyes, nose, chin, throat, and neck are all tilted forward in flexion. This is a repetitive activation of the sternocleidomastoid, scalenes, hyoids, and longus colli. All these muscles are also the same ones that seize up the cervical spine in whiplash. If you have ever had whiplash, you know how unpleasant it is. It also reduces the natural “C” curvature of the cervical spine, overstretching the upper trapezius and spinal muscles.

snoring, sore neck, neck injury, neck tension, curing snoring, cure for snoring

Hours each day tug on the neck flexors and induce a similar sleeping pattern on my pillow, where I had kept my chin tucked into my chest while laying on my side. My overly relaxed tongue would hang in the back of my throat and create the narrowing of the esophagus and produce epic volumes of snoring.

So what’s the remedy? Lying on my side with head in extension and ears lined up with shoulders. This widens the throat and separates the lower mandible away from the skull, putting space between the teeth and allowing room for the tongue to remain in the front of the mouth.

Additional Tips:

  • Neti pot nasal cleanse before going to sleep to clear sinuses.
  • Ujjayi breathing to strengthen inner epiglottis, larynx, trachea, and esophagus.
  • Develop a routine for stretching and massaging your throat in the warm shower. Rub oil starting from the chin down to sternum, with your head tilting back, in order to thoroughly stretch the cervical spine flexors and provide a day’s worth of relief from a sore neck.

I put all this into effect myself, and – success! As an added benefit, my neck muscles are less tense and my teeth don’t touch while sleeping. Additionally, during the day I monitor and limit my forward flexing head and instead rely on my eye muscles more to scan the ground.

Photos courtesy of Shutterstock.

Willow Ryan

About Willow Ryan

Willow Ryan specializes in helping people rewrite past stories from a present perspective to move forward for personal renaissance. Willow has done so herself both personally and professionally several times over.

Willow is a dedicated Yoga practitioner and has received the highest honor, working with Ana Forrest as a Forrest Yoga Guardian to uphold the legacy of “Mending the Hoop of the People,” by assisting Ana as a trained Mentor for Forrest Yoga Teachers.

Willow has also acquired tools for personal development while participating in Anthony Robbins Programs - Mastery University, Business Mastery, and Date With Destiny – and is a trained Neuro Strategist and NLP Practitioner through Steve Linder's SRI Training.

In the Portland, Oregon area you can study with Willow at her studio, Inner Elements Yoga.

View All Articles

Related Posts

Fergus Crawley 5K Run Tips Photo
Fergus Crawley Shares 5 Tips For Running a Better 5K
Actor Chris Hemsworth in gym performing dumbbell row
Chris Hemsworth Diagrams a Killer Upper Body Workout Fit For an Action Star
Hugh Jackman Deadpool 3 Workouts Spring:Winter 2023
Hugh Jackman Returns to Wolverine Condition in Workouts for “Deadpool 3”
Method Man Incline Dumbbell Presses December 2022
Check Out Rapper Method Man Cruising Through 120-Pound Incline Dumbbell Presses for 10 Reps

Primary Sidebar

Latest Articles

New Year’s Fitness Sales (2025)

XWERKS Motion BCAA Review (2025): A Registered Dietitian’s Honest Thoughts

Assault Fitness AssaultBike Pro X Review (2025): Assault’s Best Bike Yet?

13 Best Exercise Bikes for Home Gyms (2025)

Transparent Labs BCAA Glutamine Review (2025): The Key to Post-Workout Recovery?

Latest Reviews

Element 26 Hybrid Leather Weightlifting Belt

Element 26 Hybrid Leather Weightlifting Belt Review (2025)

Omre NMN + Resveratrol, Lifeforce Peak NMN, and partiQlar NMN on a red background

Best NMN Supplement: Fountain of Youth in a Bottle? (2025)

The Titan Series Adjustable Bench on a red background

Titan Series Adjustable Bench Review (2025)

A photo of the NordicTrack Select-a-Weight Dumbbells on a red background

NordicTrack Adjustable Dumbbell Review (2025): Are These Value Dumbbells Worth It?

woman lifting barbell

Be the smartest person in your gym

The Breaking Muscle newsletter is everything you need to know about strength in a 3 minute read.

I WANT IN!

Breaking Muscle is the fitness world’s preeminent destination for timely, high-quality information on exercise, fitness, health, and nutrition. Our audience encompasses the entire spectrum of the fitness community: consumers, aficionados, fitness professionals, and business owners. We seek to inform, educate and advocate for this community.

  • Reviews
  • Healthy Eating
  • Workouts
  • Fitness
  • News

Follow Us

  • Facebook
  • Twitter
  • Instagram
  • Pinterest
  • RSS Feed

© 2025 · Breaking Muscle · Terms of Use · Privacy Policy · Affiliate Disclaimer · Accessibility · About