As we explored in my last blog, it’s essential to care for your voice - to warm it up before long periods of speech and strengthen it safely. It’s also important to ensure your body is warmed up and aligned so that it can support your voice through the day.
It’s basically all about our posture.
We were told growing up not to slouch, to lift our heads – shoulders back, chest out! Whilst we don’t want to walk around like strutting peacocks all the time, the mantra of shoulders back, chest out, head up is a great one to follow at key times through the day, to ensure you are walking tall, keeping the chest open and the breath flowing. Warming up the body also ensures there’s no unnecessary tension in the shoulders, chest area or neck that could impact the quality of voice created.
Here are a few things I try to do at certain points during the day to re-align things and stretch-out the unnecessary tension:
1) Neck Rolls – similar to the usual neck stretches you would do before a yoga session, these exercises help to loosen the neck and head and relieve any tension. They must be done slowly and gently to avoid any over-straining of the neck. Align your breathing to the stretches as well so the muscles are supported as they go through the warm-up.
a. Start by looking straight ahead and slowly move your head to the right, keeping the body grounded and facing forward
b. Hold for 30secs and bring back to the middle. Repeat 3 times
c. Do the same on the left side
d. Next move your head to the right and look down so you feel the stretch along the back and side of the neck. Again hold for 30secs, repeat 3 times and do the same on the left side
e. Next move your head to the right and this time slowly raise your head to the ceiling. Hold for 30 secs, repeat 3 times and do the same on the left
2) Walking Tall – this is a great exercise to get your posture back after a period of sitting down or if you’re feeling a bit ‘slouchy’. If you’re in the office or somewhere public you’ll probably want to find a quiet corner to do this as it may look a little strange….
a. Stand with your heels, buttocks, shoulders and head against a wall
b. Take a step away from the wall, leaving just your head leaning against it
c. Hold that position for about 10secs (or as long as comfortable), then place a heel back against the wall, push off and start walking
d. You will feel taller, more confident and in control!
3) Centred – this is a simple exercise which you can do at your desk, on the bus, in a meeting… basically anywhere. Ensure your spine is supported, look straight ahead and feel your head rest gently on the top of the spine. Be conscious of any tension in your shoulders or top of the neck; if you feel you’re actively supporting your head then it’s not in the rest position. Once you feel it’s supported and there’s no tension, take 3 deep breaths and feel the head, spine and rest of the body re-align
4) Big Stretch – this is probably another one you want to do in a quiet corner or at least somewhere with a bit of space. It’s a good way to wake up the body, get the air flowing again and relieve any stiffness, especially if you’ve been sitting for too long:
a. Stand with legs shoulder-width apart and hands by your side
b. Raise your arms out to the side and over your head in a large arc and at the same time breathe out making an ‘oooooooo’ sound
c. Hold your arms above your head for a couple of seconds and lower back to your side
d. Repeat 4 times making different sounds on the out-breath each time
So, if you do these warm-up and wake-up exercises through the day, in addition to the exercises to strengthen the voice, you will be well on your way to developing a voice others will be jealous of!
Success speaks for itself!
Sarah Schubert is a professional Voice coach and Leadership Development consultant. Passionate about good communication and with over 20yrs international experience in the Corporate and Performing Arts arena, she blends voice development with business and personal productivity in a unique way. Visit her website New Voice Communications for more information on the services offered.
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