As some of you know with my background in dance and Pilates, I have always wanted to get my personal trainer certification, which I just completed. I am now a certified trainer with NASM, National Academy of Sports Medicine. I have been working for many years now studying how working out effects singers. In particular how it affects breathing, support muscles and strain on the larynx. I’m going to start incorporating workout and training tips into my blog for singers because I think it is imperative that you understand how to train and how not to train, what exercises will help you in singing and which ones will actually make singing more difficult.
Weight training if done incorrectly can over-strengthen small muscles surrounding the vocal apparatus, causing a lack of flexibility around and in the larynx. As you may imagine, this is not good for your voice. Incorrect physical training can also tighten the throat, neck and shoulders, which need to remain free of tension while singing.
If a trainer is not used to training singers and doesn’t watch specifically for things like holding your breath, the trainer may not notice that you are tightening the glottis, which can cause vocal damage! My best advise is to find a personal trainer who is training singers, understands their special requirements, and knows how to protect them.
In the meantime, here are some tips I have for you whether you are working out by yourself, or with a trainer. And if you are working with a trainer make sure they are aware of what you do and have a good working knowledge of which muscles a singer needs to use when singing. And as always…
CONSULT A PHYSICIAN BEFORE BEGINNING ANY EXERCISE PROGRAM.
Avoid any exercises that cause too much tension or strain in your neck, shoulders, upper back and chest.
Do stretching exercises before and after you exercise. Do plenty of stretching exercises that stretch the chest and neck. Stretch gently and hold all stretches for 20 to 30 seconds and release slowly. Repeat this 2 to 3 times per stretch.
Do exercises that strengthen the core. And no…. I don’t mean a whole bunch of crunches. That actually shortens and tightens the muscles you need for correct breathing. All this does is make it more difficult for you to perform the in and out action required for diaphragmatic and abdominal breathing. There are MANY more support muscles you need to strengthen besides and in addition to the rectus abdominus muscle.
Make sure you are not holding your breath. There are actually breathing patterns that your trainer can teach you that support the breathing you should be doing while you are singing.
If you are lifting weights, make sure you are not gripping the bar too tightly. Keep your hands relaxed.
DRINK PLENTY OF WATER. HYDRATE YOURSELF BEFORE DURING AND AFTER YOUR WORKOUT!
And finally, avoid lifting weights right before you sing. You need to give your muscles time to relax. Allow at least 12 hours for your muscles to relax after lifting before you sing as a guideline. It is fine to do aerobics on performance days, but remember to breathe correctly… in through the nose and out through the mouth. And remember it’s just as important to get proper rest between your aerobic workout and your performance. You don’t want you body to be tired and over trained before you hit the stage, studio or rehearsal. Become a fan of the “nap,” your body and voice will thank you!
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