STRETCH.IT.OUT.

March 26, 2020

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STRETCH.IT.OUT.

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With all the added stress you may be experiencing from the current COVID-19 situation, now is a great time to prioritize your VOICE. You have the time, now CHOOSE to carve some out for your vocal instrument. Check last week's series on the importance of vocal warm-ups, especially if you are an occupational voice user. This week, we focus on releasing tension via specific stretches targeting the muscles around the larynx. 

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Movement IS medicine, exercise is important, & warm-ups are essential—but let’s not forget the beautiful silent power of stretching. It increases blood flow to muscles, improves joint range of motion, improves flexibility, reduces stiffness, improves overall performance (body, voice, etc.), enables muscles to work effectively & efficiently, AND decreases risk of injury. As you stretch, aim for symmetry (as close to equal flexibility on each side as possible), stay consistent (AM & PM are great choices), & choose stretches specific to your movement/voice use. LISTEN TO YOUR BODY & focus on stretching those areas that “speak” to you. TENSION “TALKS”, so let your goal be to RESPOND to its noise by NOTICING it & RELEASING it.

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One of the most important tips to remember while doing these stretches (or any for that matter) is to actually BREATHE while you are holding the stretch (ex: 4-5 abdominal breaths vs counting 30-60 secs). All too often when stretching the body, we hold our breath while quickly counting down to when we can move on from one stretch to the next (or even to a period of rest). However, breathing is essential (always but especially while holding a stretch) as it is possible to get deeper into those places of tension on the exhale, as well as prepare for more openness on each inhale. In addition, we allow our bodies to continue flowing versus practicing patterns of “holding” which can carry on throughout the day & lead to more tension & tightness & also transfer into voice use & reduced respiratory efficiency. Instead, let your consistent use of breathflow through your stretching transfer into your body postures, movement, & voice use as well—creating & assisting w/maintenance of more positive patterns for your daily life.

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Stay tuned as my first MINI COURSE drops on the website THIS WEEK! Titled "STRETCH, Massage, Release. Let it go.", this course will take you through a muscle tension release protocol focused on the muscles around the larynx as well as all those that may impact voice use and quality. Complete with videos and handouts including pictures and descriptions. STRETCH.OUT.OUT. Massage and release. Let it GO. Repeat. #stretchmassagerelease