Exercise Your Muscles...Of Expiration!
June 18, 2019
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It is a known fact in the worlds of physiology, physical therapy, and/or personal training that the best way to improve strength is to add resistance to a movement pattern and continue practice of that pattern with the higher resistance level, while maintaining good “form” and achievement of the exercise goal despite the increased resistance. In addition, after repeating this level of resistance for several days, the goal is to continue the exercise but increase resistance again as long as the goal can still be accomplished (with accuracy, form, alignment, etc.); in this way the target muscle group will consistently be strengthened versus become familiar with or habituated to a certain resistance level (which results in no overall increase in strength but only a possible maintenance of tone). No pressure, no diamonds right? So, if you are feeling a tad stagnant, weak, or even “under-stimulated”, the best course of action is to add resistance. Just like in our life journey, when we add resistance (in whatever capacity)—although at times nerve-wracking—we always grow from this change, finding courage and strength along the way (which benefits our whole self—physical body, mind, and spirit).
Why target the muscles of expiration? It is fairly common knowledge that as we age we lose strength in skeletal muscles—these muscles include our respiratory muscles too! We know that strength training of our muscles is very effective for increasing muscle mass (as previously mentioned), and we need to apply these same principles to our respiratory muscles, as these muscles are responsible for strength of cough, voice, and swallowing.
The Expiratory Muscle Strength Trainer (EMST-150) is a calibrated device that offers individuals the ability to train muscles specific to their activities and also track progress over time by focusing on improving maximal expiratory pressure along with the strength and activation of the abdominal and expiratory muscles. It is the most scientifically tested and clinically proven handheld expiratory muscle strength trainer available. The 5 week training program (with a recommended post-training maintenance period) has been proven to improve cough strength, general force production and endurance of breathing, respiratory strength overall, VOICE, and subglottic air pressure (associated with improvement of coordination and accuracy of swallowing function which reduces risk of penetration and aspiration). The device has been proven to help those with voice and/or swallowing disorders AS WELL AS THOSE WHO ARE CONSIDERED “NORMAL” (singers, musicians, clergy, athletes, fitpros, public speakers, etc.).
Research has shown that professional singers/performers who trained with the device demonstrated a significant increase in maximum expiratory pressure/strength with an average 84% increase by the end of the treatment phase. These vocal athletes also displayed significantly longer durations for singing as well as decreased breathlessness.
To increase strength, we MUST train and we MUST add resistance. Specific to occupational and professional voice users, a goal should be to strengthen the muscles that support vocal production—the expiratory muscles. Check out the EMST-150 device for a portable, lightweight, strength-training tool aimed to improve and support your vocal instrument.
