VOCAL CORDS RELAXATION AND CONTRACTION EXERCISES

It is recommended to read these instructions through, to get the general idea, and then, read them again, while performing the appropriate exercises.

Vocal cords may suffer in general two types of disorders: they may be either too relaxed, or too tightened.

In the former case, you cannot close your vocal cords completely, and consequently, suffer weakness-related vocal fatigue or hoarseness. In extreme cases, the vocal cords cannot be closed, due to a paralysis. In this case, here are no pathological findings on the vocal cords.

To correct it, you should perform stretching exercises, combined with intensively exercising the diaphragm and longitudinal abdomen muscles, while using exceptional amount force on the vocal cords, to strengthen them.

In the latter case, the vocal fatigue or hoarseness results mostly from overstraining, improper vocal technique or vocal cords ailments. In such a case, you should decrease the air pressure on your vocal cords and to press them against each other less tightly. Air pressure is a critical factor in both incomplete closing as well as too tight closing of the vocal cords.

In the case of incomplete closing of the vocal cords, it is recommended to carry out exercises strengthening the vocal cords, by pushing them against each other and the air pressure put on them. (e.g. pushing exercises, pelvic floor and ring muscle exercises, and breathing exercises).

In the case of overstrained vocal cords, subjected to too much effort for hours-long everyday vocal efforts, it is recommended to perform stretching and flexing of the cords, with no contraction or great effort. The point is to relax the cords and all your muscles, in order to shorten the duration of the vocal cords recovery and vocal balance restoration.

Vocal cords strengthening and voice-intensity enhancement exercises:

It is recommended to combine these exercises with exceptionally intense singing or speaking . (don’t practice these exercises while suffering fromailments such as edema, warts, polyps, cysts, etc. )

 

• During these exercises, generate one or several neighboring tones, in a narrow range, rather than wide range scales. Carefully use lower resonance areas (chest, pharynx and oral cavity). As part of the exercise, you can place your hand on your thorax, to sense its resonation.
• Stress the consonants excessively, practically leaning on them.
• To refine your articulation and diction, you can sing while biting a cork.
• Exercise with your mouth open and smiling, focusing on “a”, “e” and “i” vowels.
• For better closing of your cords, perform crunches, to strengthen your longitudinal abdomen muscles.
• Perform Dog Breathing or any other exercise involving the generation of staccato sound.
• Perform diaphragm exercises: hold your breath, and then quickly bring your diaphragm up and down.
• Perform pushing exercises, such as the following: “push” both your hands against the wall, while pronouncing or singing a long “a” or “e” sound.
• Another option: lift your elbows sideways, keeping your hands opposite each other and next to your chest. Now, push your hands against each other while generating a voice, preferably “a” or “e”.

Suggested Pelvic floor and ring muscles exercises:

1. Sit down,
2. Inhale through your nose.
3. Contract pelvic floor muscles.
4. Draw your abdomen in while straightening up and exhaling. You should feel yoursphincters are drawn inside and upwards, and your pelvic floor muscles kind of locked.
5. Count to 10, and sit upright,
6. Relax, exhale, and repeat the exercise about 5 times. During this exercise, it is recommended to pronounce “sh” sound by blowing intensely, or, alternately, counting aloud.

To make this exercise more difficult, perform it with one leg raised, then lower it and raise the other one, and finally, place your legs together. This should enhance the vocal cords closing and your control of them.

After every exercise, rest for a few seconds carefully balance the contraction and relaxation exercise.

• In addition, exercise exceptionally intense singing and speaking. Some vocal box muscles degenerate, unless exercised. Insufficiently intense voice and incomplete vocal cords closing, not due to disease, sometimes indicate degeneration and weakening of vocal system muscles, due to lack of exercise.

Exercises for vocal cords relaxation in the case of overstraining, improper technique, or ailments such as edema, warts, polyps, cysts, etc.:

In this case, it is recommended to carry out muscle relaxation exercises, to decrease the vocal cords pressure against each other and the air pressure on the cords.

Perform the vocal exercises moderately, with no sudden air pressure, using as even as possible amount of air pressure:

• One of the most effective exercises is the Drinking Cane exercise (explained in details in our Solutions Booklet and frequently mentioned in previous postings. It is safe and easy.
• Any rising and falling tones exercise, using a wide range across the scale). It is recommended to make “o” and “u” sounds in these exercises, since they help relaxing your vocal cords. Most importantly, generate these sounds gently, and skip through the sounds.
• To exercise resonance in the front of your face, draw your lips forward, fish-like, or exercise with a clothespin on your lips.
• Exercise higher resonance areas: nasal (by nasal speech); maxillary and frontal sinuses; nasal cavities, and the entire head’s cavities. When generating the sound, you can place your hand on your head to feel the resonance.
• Note: gently take in some air, while speaking or singing, to decrease the vocal cords pressure against each other. Paradoxically, an additional, gentle, intake of air can decrease the vocal cords’ pressure. A mild air pressure makes smooth and fluent diction, and a more delicate singing, especially in top-range tones.
• Skip through the consonants, stressing the vowels more then the consonants.
• External muscles (facial, neck, shoulder muscles, etc.) release exercises.
• Exhale, while making “o” sound, with no external muscle tension.

Body release exercises:

Neck and Back Release:

1. Sit on a chair, with your back upright
2. Interlock your arms, placing them right above the back of your neck.
3. Stretch your neck and back by lowering your head towards your chest.
4. Stay in this position for 20 seconds, while slowly breathing in and out, through your nose.
5. Straighten up your back for a few seconds.
6. Repeat the exercise about 3 times.
7. Now, turn left and right, while stretching your back.

Ragdoll exercise:

1. Stand with your lags slightly parted.
2. Slightly bend your knees.
3. Roll down your head first, and then, slowly, your spine, one vertebra at a time. You should let your head and back fall down.
4. Stay in this position for a few seconds.
5. Place your head next to your right leg, and stretch your back.
6. Stay in this position for a few seconds, while breathing.
7. Now, place your head next to your left leg, and then, between your legs.
8. Straighten up slowly, one vertebra at a time.

 

Lying down exercise:

1. Lie on your back, on a thin rug or matrass.
2. Bend your knees towards you abdomen, pressing them against your abdomen with your arms
3. Move them, slowly, 5 times at each direction.

 

TMRG Synergy Oil can be rubbed on the throat neck and back of neck to help in the muscle relaxation prior to vocal effort.

Good luck!

Talya