Unique Body Positions That Can Clear That Pesky Frog In Your Throat
Phlegm. Snot. Mucus. This slimy substance that your body produces seems rather gross, but your body needs mucus to lubricate your lungs, throat, and nose so they don't dry out. Mucus also filters out bacteria, dust, and allergens from your body. When you inhale these foreign substances, the mucus gathers them from your lungs and pushes them towards your throat. You then swallow the mucus, where these substances pass through your digestive system, according to the National Institutes of Health.
You probably aren't aware of this mucus until you get sick. Your mucus membranes become inflamed, making it harder to breathe. The mucus becomes thicker and stickier because it's also carrying both bacteria and infection-fighting cells. Your body is also producing more mucus, which often results in a runny nose and a heavy cough. Sometimes that mucus can be stubborn in your lungs, and your cough seems unproductive. Healthline says you can help clear this excess mucus from your body through postural drainage, where you place your body so that gravity helps move the mucus into your central airway so you can cough it out. The postural drainage positions situate your chest lower than your hips.
Two postural drainage positions
You can practice these postural drainage positions on the bed or on the floor. You'll need a wedge pillow, a large stack of pillows, or a stability ball to elevate your hips. Set up the pillows (or ball) and drape your torso over them, face down. Your body should look like an inverted V with your hips higher than your chest. Fold your forearms on top of one another and rest your head on them like a pillow. Hold this position for five minutes, breathing in through the nose and blowing out through the mouth on the exhale as you puff your cheeks. This posture drains the mucus from the back of your lungs (per XO Physical Therapy).
The second posture is similar to the first, but you'll roll onto one side as you keep both hips elevated above your torso. Fold the bottom arm so it reaches the lower ribs of the opposite side of your torso. The top arm can rest towards your head. Doing this postural drainage position on the side helps to clear the mucus from the elevated side of your body. Rest in this position for three to five minutes, slowly breathing in through the nose and out of the mouth. Both positions are best done in the morning before breakfast or on an empty stomach before bed.
A body position to help expand the lungs
When you're sick, you're usually cooped up in bed while your body doesn't get a chance to stretch. Stretching the spine not only relieves tension but also allows air to flow into areas in the lungs with stuck mucus, according to Pari. The supported screw is essentially a lying twist.
Lie in your bed or on the floor with your knees bent. Drop your torso and knees to one side, then raise your top arm towards the ceiling. Slowly lower your top arm and twist your torso to the opposite side of your knees. If your shoulder or arm doesn't reach the opposite side, place a pillow underneath. Hold for at least 30 seconds while being mindful of the breath moving and expanding through your lungs. Repeat on the opposite side.
While these postures might alleviate some of the stuck mucus, see a doctor if your coughing is non-stop or if you have a fever, according to Healthline. Take note of the color of your mucus. Brown, bloody, or smelly mucus is another sign to call your doctor.