Linda Shields - A Check Up From the Neck Up

A Check Up From the Neck Up

WOMEN’S EDGE NOVEMBER 2007

“A CHECKUP FROM THE NECK UP: HOW TO STOP THE VOICE ABUSE AND PRACTICE GOOD VOCAL HYGIENE.”

By Linda B. Shields, M.S., CCC-SLP

*Over 28 million workers in the US experience daily voice problems. Every week I get at least one call from a professional who is struggling with chronic hoarseness, vocal strain or injury and sometimes even voice loss. These individuals are teachers, fitness instructors, professional speakers, radio announcers, customer service representatives, singers, lawyers and clergy. I call them “vocal athletes.” Because of the nature of their professions, they are at special risk for what is now known as repetitive strain injury or RSI. But there is more to this story than just voice over-use.

The truth is, most people take better care of their vehicles, computers, cell phones and DVD players than they do their voice. Many of the clients I see have no idea how to care for the one instrument that serves them best in the workplace. Their voice problems are more likely a result of vocal abuse rather than over-use. It doesn’t cost any money to take special care of your voice; it just requires time and attention to the practice of good vocal hygiene. Good vocal hygiene is the difference between neglecting your voice and correcting it.

Let’s begin our checkup from the neck up by identifying the Seven Sneaky Vocal Abuses. Some of them may surprise you:

Inhaling Toxic Substances. Everything we breathe touches the vocal folds (the vibrators of sound) on the way down to the lungs. Smoking and/or working in toxic environments is poison to our voice. Spending too much time in arid environments such as airplanes also takes its toll on the voice.

Injesting Dehydrating or Mucous- Producing Substances. Caffeine, alcohol and sodas are diuretics which dry the mouth and throat and can also aggravate reflux (heartburn). Sugar and dairy products contribute to mucous buildup which may lead to chronic throat-clearing.

Clearing Your Throat Habitually. People who chronically clear their throat may have reflux disease. This habit can be rough on the vocal cords. See a throat specialist if this continues.

Speaking Over Noise: Try speaking over hundreds of voices at a convention or over loud music at a party. You’ll quickly discover your voice will wear out and may even hurt.

Holding Tension in Your Throat, Neck and Jaw. Muscular tension contributes to a tired, weak-sounding, pinched voice.

Poor Posture and Inadequate Breath Support. Mom is right! Slouching leads to shallow breathing. The result is low volume and no vocal power.

Shouting, Screaming and then Whispering When You Lose Your Voice! Okay, sports fans…enough said. But whispering when you experience laryngitis is a bad idea. It creates more tension on the vocal cords.

Besides just telling you to stop doing the above, I am offering the following Five Free n’ Easy Tips for Good Vocal Hygiene:

Hydrate, Hydrate, Hydrate!! Sip on (preferably) room temperature water all day long. For periods of vocal hoarseness or voice loss, try steam inhalation.
Posture Up! Make sure your head, neck and back are in good alignment. Avoid unnatural neck positions, especially on the telephone.
Open Your Mouth! An open, relaxed jaw and vocal tract is critical to good voice production. Yawn and sigh as a regular voice “exercise.”
Take A Deep Breath! The voice is created and powered by the breath. Take time to practice relaxed breathing. You’ll feel better all over.
Release Neck and Shoulder Tension! Take regular breaks at your desk. Gently stretch your neck, roll the shoulders back and open up the chest.

My dear friend and colleague, Greg Sims, co-owner of Interactive Fitness Trainers of America here in the Triangle, places vocal health and fitness on the same level of importance as physical health and fitness. He tells his fellow “vocal athletes” in the industry: “If you ignore the beginning signs of voice problems, you will ultimately lose the ability to lead others.”

You cannot separate your voice from the rest of your body. A healthy voice, just like a healthy body, is the foundation for speaking with authority.

*Verdolini, Katherine and Ramig, Lorranine O. “Occupational Risks for Voice Problems,” Logopedics Phoniatrics Vocology, Vol. 26, Issue 1 February 2001.