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Strained Throat From Singing: Solutions

for More Relaxed Throat
 October 29, 2018 (https://tips.how2improvesinging.com/strained-throat-from-singing/)  Katarina
H. (https://tips.how2improvesinging.com/author/tips/)

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from-singing/&t=Strained+Throat+From+Singing%3A+Solutions+for+More+Relaxed+Throat)

Do you experience strained throat?

7.2KIf you are wondering how to stop straining your voice, you are in the right place.

Here, I will share most common causes of strained voice from singing and the best solutions for a
more relaxed throat!

If you are experiencing a strained throat from singing, you are not alone.

It’s actually quite common to feel vocal strain, especially when you are at the beginning of your
singing journey.

But vocal tension is no stranger to seasoned singers either.

What is vocal strain?

First of all, let’s clear out some terms.

When people talk about vocal strain or a strained voice (https://www.youtube.com/watch?

v=Rvu_7GNRr-4), they may refer to two different types of problems.

1. They may be talking about strained vocal folds. This is a more serious problem when the focal
folds change their structure and the voice quality changes. You may sound hoarse or in severe
cases, you may even lose your voice completely for a few days.
2. The second type of vocal strain refers to strained throat muscles inside and around your larynx.
During healthy and efficient singing, the vocal folds come together without the engagement of
other muscles. However, singers sometimes add unnecessary muscle action to help produce

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sounds, especially high notes or loud notes. In this case, your voice may still have good quality
but tight throat muscles may eventually lead to vocal fold injuries.

Some vocal strain symptoms are:

Discomfort
Growing tightness
Uneasy feeling of a closed throat
Difficulty moving from one register to another
Voice tires easily
Difficult to sing for prolonged periods of time
Voice sounds thin and dampened
Muscle pain or even hoarseness (in more severe cases)
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So,
SHARES whether you strain your vocal folds or your throat muscles when singing, you want to eliminate
tension from your singing.
(http://www.facebook.com/sharer/sharer.php?u=https://tips.how2improvesinging.com/strained-throat-
0Now, let’s talk about causes and some solutions for more relaxed throat muscles.
from-singing/&t=Strained+Throat+From+Singing%3A+Solutions+for+More+Relaxed+Throat)
There are many reasons why you may be straining but essentially, it all boils down to three most
common reasons.
3

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from-singing/&t=Strained+Throat+From+Singing%3A+Solutions+for+More+Relaxed+Throat)

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Cause #1: Too much muscle action

If you are singing at higher intensity levels than what you are used to, you can experience straining.

Even if you are using good technique, you may end up with sore throat because your muscles are
not conditioned to work this hard.

This can happen when you don’t warm up your voice, or when your amplification system fails and
your voice has to compete with the band or background noise, or when you change your repertoire
to high intensity songs.

The solution for these problems is fairly easy.

Condition your voice for high intensity tasks gradually.

Don’t go from zero to 100%. Go from 0 to 5 %, then 10% and so on and slowly build up your vocal
strength and endurance.

Always warm up and double check your amplification system.

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Cause #2: Muscle action for too long

Similarly, to the previous cause, if you sing for longer periods of time than what your voice is used to,
you can create muscle tension.

This scenario is common during special, like Christmas holidays, when singers have several
performances lined up one after another.

Too much caroling!

This type of strain is also very common with up-and-coming artists who are suddenly asked to sing
much more than what their vocal instruments are used to.

Add emotional stress to this equation and vocal strain is born.

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Again, the solution is quite straightforward.

Gradually prepare your vocal instrument for higher demands ahead of time.

0Also, make sure that you schedule voice breaks and vocal rests.
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from-singing/&t=Strained+Throat+From+Singing%3A+Solutions+for+More+Relaxed+Throat)
For example, if you know that you have 3 performances and 2 rehearsals in a weekend, make sure
that you schedule silent or quiet periods during that weekend too.
3
And skip the after party to preserve your voice.

7.2K Strained Throat from Singing: Causes (And Solutions for M…

M…

Cause 3: Unnecessary muscle movement in

strained throat
The most common cause of vocal strain, especially in untrained voices, is poor vocal technique.

When we sing, only certain muscles should be moving in order to produce sound.

However, untrained singers may employ other muscles that are not necessary for singing and sound
production.
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The biggest offenders are the jaw, tongue, and neck muscles, but also shoulders and abdomen.

Sometimes, singers falsely believe that singing should feel or look certain way.

An example of that is unnecessary jaw movement when singing.

Sometimes, singers don’t have enough experience or knowledge to recognize what’s healthy and
what is not.

This may include moving the head when singing high notes or lifting shoulders when inhaling.

Other times, inexperienced singers choose inappropriate repertoire, which is out of reach for their
current skills.

Or they imitate the wrong models who strain their muscles too.
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And very often, singers are simply not aware of what is going on in their own bodies when singing.

Some examples of straining are quite obvious and observable.

(http://www.facebook.com/sharer/sharer.php?u=https://tips.how2improvesinging.com/strained-throat-
0But more often than not, unnecessary movements are hidden and not readily visible.
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The solution is a long-term solution.

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It starts with self-awareness and continues with developing good vocal and breathing technique
(https://tips.how2improvesinging.com/how-to-improve-breathing-for-singing/).

It starts with education – learn what singing should feel and look like.

Choose good models to learn from, singers who produce tension free sounds and have good
technique.

Have realistic expectations – good singing technique does not happen over time.

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Sing repertoire that you are ready for.

Don’t go straight for the most challenging songs, like Whitney Huston’s, I will always love you.

But what can YOU do right now to start singing without straining?

Start building good breathing technique that will take pressure away from your throat.

Learn how to breathe from a low place and how to connect the breath to your voice.

I have some breathing exercises that will help you with that.

Click this link to learn more. (https://how2improvesinging.mykajabi.com/breathing-exercises-

for-singers)

If you are frustrated by that feeling of strained throat when singing, that holds you back from
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singing your favourite songs, keep on reading.
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Here are three very specific throat relaxation exercises (https://www.youtube.com/watch?

v=su6KSmIbrYk) for singing without strain.
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0
from-singing/&t=Strained+Throat+From+Singing%3A+Solutions+for+More+Relaxed+Throat)
When someone asks me how to not strain your voice when singing, three things come to mind:

Breathing
3 Open throat
Easy phonation.

7.2KSo, let me show you three exercises for singers to get rid of strained throat.

Exercise 1: Breathing with Abdominal Release

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If you know how to manage breath with your whole body, you take the pressure away from your
throat.

Singers who experience strained throat often use shallow breathing, so in this exercise we are going
to focus on releasing the abdomen in order to make inhalation deeper.

Although, there are more components to deeper breathing, in this exercise, you will focus only on
your abdomen.

Release your abdomen during inhalation.

But don’t push the abdomen out.

Release the abdomen as you inhale.

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This will allow the diaphragm to descend low.
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Now, once you know how to do this simple breathing exercise, add “mee” on a simple 3-note scale.

Before you sing the scale, inhale and release your abdomen.
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Singfrom-singing/&t=Strained+Throat+From+Singing%3A+Solutions+for+More+Relaxed+Throat)
in your comfortable range.

Then, move up or down the scale by a semitone.

3

Exercise 2: Open your throat.

7.2KTo make more space in your throat, you can:

Lift the soft palate

Widen the pharynx
Lower the larynx
Get the tongue out of the way.

All of these movements happen somewhat automatically during inhalation.

In this exercise, we will focus on just one aspect and that is lifting of the soft palate.

Where is your soft palate? (https://tips.how2improvesinging.com/anatomy-of-breathing/)

It’s the back part of the roof of your mouth.

Open your mouth and watch yourself in the mirror.

Inhale and lift the soft palate.

Exhale and keep the soft palate lifted.

Then, relax the soft palate and repeat.

Keep practicing this movement so that you get the movement of the soft palate under your control.

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SHARES

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from-singing/&t=Strained+Throat+From+Singing%3A+Solutions+for+More+Relaxed+Throat)

Exercise 3: Lip trills

3
Lip trills belong to a category of sounds, called semi-occluded sounds, which means that when you
produce these sounds the pressures above and below the vocal folds are equalized and the vocal
folds work at an optimal level.
7.2K

So, lip trills will help you decrease the feeling of a strained throat.

First lift your cheeks to relax your facial muscles and blow air to set the lips into vibrations.

Now, do the same thing but sustain a neutral sound “uh” while blowing the air through the lips.

Once you know how to do this, combine the first exercise with lip rolls.

Inhale while releasing the abdomen and sing a 3-note scale with lip rolls.

Continue up or down the scale by a semitone.

Here is a video to demonstrate the exercises:

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SHARES

5 Tips to Release Throat Tightness When

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Singing
from-singing/&t=Strained+Throat+From+Singing%3A+Solutions+for+More+Relaxed+Throat)

Now, I am going to share 5 tips on how to relax throat muscles (https://www.youtube.com/watch?

3 v=N9x5K7zGlac) so that you can sing with ease again!

If your throat muscles felt constricted during or after a vocal practice, performance or speech or
had that feeling of strained throat muscles, vocal tension or even pain, here are 5 tips to releasing
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tension from your voice.

Follow one of these tips or all of them to relax muscle tension from your throat and even better,
avoid straining your voice.

Tip 1

Make Mirror Your Best Friend

A mirror is a must in your practice room.

It will help you uncover unnecessary muscle movements that are often responsible for a strained
throat.

The main perpetrators are:

neck,
jaw and
tongue muscles.

A mirror can give you immediate visual feedback.

Make sure that you have a full-length mirror in your practice room and you observe yourself while
singing.

The first step is to become aware of unnecessary movements.

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Once you notice them, you can start eliminating them.

Of course, this is easier said than done.

So, what you need to do is to take one step at a time.

Tip 2

Align, align, align

Throat tension can develop as a result of incorrect body and vocal tract alignment.

For example, if you sing with your head in a forward position and stretched neck, this will eventually
lead to vocal strain and tension.

So, check your posture throughout the day and maintain a well aligned body.
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If you already have trouble with body alignment throughout the day, I would suggest improving your
posture with yoga or pilates exercises or any other physical activities that improve your overall
posture and body alignment.
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0
from-singing/&t=Strained+Throat+From+Singing%3A+Solutions+for+More+Relaxed+Throat)
If you are not keen on physical exercises, check out the Alexander technique exercises, especially
an exercise called constructive rest, which is an easy but powerful exercise to improve body
3 alignment and release tension.

7.2K

Tip 3

Breathe Low
Can poor breathing lead to vocal tension?

The answer is yes.

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Inadequate breathing technique can definitely lead to throat tension.

If you know how to breathe efficiently when singing, you take away pressure from your throat and
larynx, whether you sing high, low, quiet or loud.

Your throat contains relatively small muscles.

If you use these small muscles in and around your throat to control air pressures and airflow when
singing, you are putting a lot of stress on these muscles.

On the other hand, if the big muscles of your torso, starting with your pelvic floor muscles, your
abdominals, postural muscles and other torso muscles are engaged to control the breath, you
eliminate pressure from the vocal folds and throat.

Here is what to do:

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SHARES
Inhale low
Start exhaling from a low place
Connect your breath to your voice
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from-singing/&t=Strained+Throat+From+Singing%3A+Solutions+for+More+Relaxed+Throat)
Tip 4 It’s in Your Head!
3 What do I mean by that?

When I say that it’s in your head, I mean that you may be putting too much pressure on yourself.
7.2KMany singers want to do singing tasks too early or too fast for their current skills and then, they only
get frustrated by not being able to do them or even worse, they develop tension.

So, don’t be one of them.

Singing is a journey and rushing your voice to perform at unrealistic high levels can only lead to
tension.

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from-singing/&t=Strained+Throat+From+Singing%3A+Solutions+for+More+Relaxed+Throat)

Tip 5

3 Care for Your Voice

It may sound fundamental but good vocal hygiene and care are essential for a relaxed throat.
7.2KEvaluate your voice use with a critical eye and answer questions like:

Do I use my voice too much?

Am I competing with loud music or environment and therefore strain my voice?
Do I hydrate well?
Do I sleep enough?
Is my voice and body built for this vocal task?
Do I abuse my voice by clearing my throat?
Do I take medication that affects the function of my larynx?
Is my voice and body built for this vocal task?
Do I eat well balanced diet?
And many more questions.

If you can pass all of these questions with a clean bill, then you are on a road to relaxed throat
muscles.

Bonus Tip
If you are already experiencing strained throat, you can eliminate it with throat muscle relaxation
exercises, such as stretches and massage.

Stretches are easy exercises that should be part of your regular practice routine.

Stretch your neck and even your tongue to release that unwanted tension and strained throat.
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Laryngeal massage is a wonderful tool and many people sing the praises about it.

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SHARES

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What Is Laryngeal Massage?
from-singing/&t=Strained+Throat+From+Singing%3A+Solutions+for+More+Relaxed+Throat)

There are many names for this type of therapy: vocal massage, digital laryngeal massage, larynx
3 massage, circumlaryngeal massage, manual tension reduction and many more.

They all basically mean that a specialist trained in these laryngeal massage voice therapy
7.2Ktechniques is using hands to treat your larynx by touching it and manipulating it.

However, you can learn to self massage your throat and neck.

I recommend that you do the massage yourself because the front of the neck and throat is a tricky
area because it houses some major blood vessels.

If you use self massage techniques, you can control the pressure applied to your neck, you can
change it or you can stop whenever it does not feel good.

You can do a few seconds of it or a few minutes.

Only do what is comfortable for you.

Apply pressure that feels right for you and stop when you’ve had enough.

I do not recommend letting other people massage your throat unless they are specifically trained in
these techniques.

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from-singing/&t=Strained+Throat+From+Singing%3A+Solutions+for+More+Relaxed+Throat)

Who Is Laryngeal Massage For?

3
There are many singers and voice users who strongly believe in laryngeal massage.

Then, on the other side of the spectrum, we have people who are very protective of their necks.
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These people are very sensitive to touch, which may even trigger a gag reflex.

There is a huge variability in how much touch and pressure a person can tolerate on the neck and
throat area.

Therefore, laryngeal massage techniques are not for everyone.

Also, bear in mind that these techniques are not a magical cure it all approach.

It should be a part of a more comprehensive approach, including:

Healthy vocal technique

Solid breath work skills, and
Overall good vocal hygiene.

If you have been experiencing serious vocal problems, like chronic hoarseness, sudden loss of voice
or changes in voice quality without any obvious reasons, you need to visit a voice specialist.

Be honest with yourself, laryngeal massage alone will not cure your voice problems.

When to Use Laryngeal Massage?

This version is suitable for any healthy singer or voice user who has signs of vocal tension.

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Sometimes, these signs are obvious, like pain in the neck, the sensation of tightness when singing,
tension in jaw or tongue or even a headache.

Then, there are less obvious signs, like tired voice, breathiness, hoarseness, or a temporary loss of
the ability to sing high notes.

These signs would indicate that your voice has been used more than it is conditioned to and there is
some tension present in the vocal instrument.

Therefore, some type of vocal massage techniques may be helpful to ease the tension.

Why Would You Want to Massage Your Larynx?

You may know that your voice box is surrounded by many muscles.
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Some
SHARES of them are on the surface and these are the muscles that you have access to.

Tension in these so called extrinsic muscles can cause tension inside your larynx, which will affect
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voice quality and ease of sound production.
from-singing/&t=Strained+Throat+From+Singing%3A+Solutions+for+More+Relaxed+Throat)
It can also cause your larynx to sit in a higher position, which of course is not desirable for most
singers and voice users.
3
Basically, if you release tension from the superficial muscles of the larynx, you improve the function
of the inside muscles, including the vocal cords.
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Here are 5 steps to do the massage:

Step 1:
Sit on a comfortable chair and establish an optimal body alignment.

Locate a small bone underneath your chin, called the hyoid bone.

This is a U-shaped bone which is the only bone in your body that is not attached to another bone
but it is connected to other structures, including your larynx, with ligaments and muscles.

Once you locate the hyoid bone, gently move it from side to side.

If you have a lot of tension, especially in your tongue, it may be more challenging to move it.

Step 2:
Keep your fingers on the sides of the hyoid bone that we located in the previous step.

With circular motion and light pressure, start massaging these two points.

Continue for a few seconds or longer if you can tolerate it.

Step 3:
Locate the thyroid cartilage.

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That is the biggest cartilage in your larynx.

You can recognize it by its flat sides that meet in the front and form the Adam’s apple.

Once you locate it, take your thumb and your pointer and put them on either side of the thyroid
cartilage, your throat.

Apply light pressure and massage it with a downward movement of the fingers.

Step 4:
Gently wiggle the thyroid cartilage from side to side.

This may be uncomfortable for some of you.

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If you have lots of tension, then this may be even challenging as you will work against some
resistance.
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Step 5:
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your thumb and your pointer, do small circular motions on the sides of the thyroid cartilage.

From the front to the back.

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You can do this step silently or you can even gently hum when doing this step.

Here is a video demonstrating this technique:

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Link to the video: https://www.youtube.com/watch?v=um0fp2s2PUo

(https://www.youtube.com/watch?v=um0fp2s2PUo)

Massage for the Suprahyoid Muscles

If you feel tension under your chin, your suprahyoid muscles may be overworked or tensed.

What are suprahyoid muscles?

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As the name says, supra means above and hyoid is the name of a U-shaped bone in our neck under
the chin.

Suprahyoid muscles are muscles, which are above the hyoid bone.

These are the muscles that you find under your chin in this small area.

They are relatively small muscles but they can cause a lot of trouble when speaking or singing.

They can also cause pain when swallowing or even mimic pain in the tongue or teeth.
There are four suprahyoid muscles:
the digastric,
mylohyoid,
7.2K stylohyoid, and
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I know, strange names but these names tell us where the muscles originate and where they are
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All four muscles attach to the hyoid bone.

Because these muscles are above the hyoid bone, when they contract, they move the hyoid bone
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upward.

Why do we care?
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Well, when we swallow, these muscles are active and make sure that the food is going down the
right way.

However, when we speak or sing, we don’t want these muscles engage unnecessarily because they
can affect our voice and cause tension.

Here is a video that talks about suprahyoid muscles and how to release tension from them.

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Link to the video: https://www.youtube.com/watch?v=60TRKdsyYpw

(https://www.youtube.com/watch?v=60TRKdsyYpw)

I hope you liked this post. If so, share it with your friends who would benefit from this information.

Happy singing!

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