EXERCISES FOR PHYSICAL RELAXATION LEADING TO GOOD POSTURE

These are useful exercises to do at the beginning of voice practice. Remember that concentration is important – try not to let the attention wander. Note clearly and carefully the physical sensations of tension and release as they occur.

1. Lie on the floor and stretch out, trying to make yourself as long as possible. Release this position until you are lying on your back, with the hands palms up at the side of you. Repeat this several times, feeling the contrast between the sense of tautness in the body and its easy slow release into a relaxed and comfortable position.

2. Lying on the back, check each part of the body consciously, ensuring that there is no unnecessary effort anywhere. Try to be methodical, thinking of each part from the toes upwards, through the legs, the spine, the stomach, the torso, shoulders, arms, hands and finally the neck, head and face. If in doubt, deliberately tighten and tense that part of you and then release it.

3. In a standing position, raise the arms above the head and stretch towards the ceiling. Hold this tight position for a moment or two and then allow the body to break at the waist, releasing the effort in the upper part of the body. The arms should flop down with the hands almost touching the floor and the head hanging freely between the arms. Gradually and very slowly bring yourself into a standing position, letting the head and shoulders hang down until you are almost erect. The sensation should be of the spine gradually uncurling from the base. The hands should hang easily and freely by your sides as you stand erect. This standing position should be achieved with the minimum of effort.

4. To check for tension around the arms and shoulders, imagine you are pushing against a wall about one foot in front of you, at shoulder height. Gradually release the effort and allow the arms to fall heavily by your sides.

5. Standing with the feet slightly apart, release the neck, so that your head falls heavily on to your chest. Raise it slowly until the head feels well balanced on the shoulders. Note the sensation as the head is raised with the minimum of effort. Repeat this exercise several times, imagining that the head gets heavier as it falls and lighter as it rises.

6. Let the head fall to the back and then to the sides as described in exercise 5. In each case there should be no sensation of placing the head, but that it achieves the position on its own volition.

7. Stretch the arms out to the sides, extending them as far as possible. Hold this wide, stretched position for a moment or two and then release the arms, allowing them to fall heavily by your sides. Repeat this five times.

8. Raise the shoulders and try to touch the ears. Hold this position, note the tension, and then release them.

9. Push the shoulders forward, as if you were attempting to cause them to touch each other. Hold this position then let them spring back easily and effortlessly. Repeat this five times.

10. Lift the chest forward and up, until you feel a hollow in the centre of the back. Hold it there for a moment and then release the chest.

Posture

Frequently the quality of voice, or the ability to support the voice with adequate breathing, is impaired by unsuitable posture. The problem of unnecessary tension has been dealt with previously and its effect upon the general posture of the speaker is obvious.

In addition to faults in position being brought about by tension there are certain common faults which may occur due to any number of reasons, ranging from laziness to the effects of occupation on the habitual stance of an individual.

COMMON FAULTS

1. 'Slumping'. Where the rib cage is allowed to sink towards the pelvis and the spine is rounded. This can affect the efficiency of breathing.

2. Round shoulders. Where the back is rounded laterally and the shoulders stick forward.

3. Pushing the torso forward and upwards. This is the kind of stance popularly associated with the military and tends to encourage shallow breathing.

4. Shoulders raised towards the ears and pushed inwards towards the neck. This produces tension in the throat and affects the quality of voice.

5. Leaning back. Here the weight of the body is distributed over the heels with consequent tightening of abdominal and other muscles to compensate.

6. The head pushed forward in advance of the torso, with either a raising of the head to show the underside of the chin, or a sinking of the chin into the chest.

7. A pulling back of the head, with the chin back against the chest. The tensions produced in 6 and 7 again have an effect on the quality of the voice.

Date: 2015-12-24; view: 662