Singers are Athletes..

Have you noticed how strenuous singing can be? Not one song, but night afternight after night? And when your voice is burned out it is even more strenuous creating the probability of vocal fatigue.  I often refer to singers as“athletes of the small muscles of the voice and breathing muscles”.  To keep one’s voice healthy, you haveto keep the small muscles supple, lubricated and flexible in order toavoid injury.  Why is it that we cannot imagine an athlete running arace without stretching their legs, but we often neglect the importanceof the singer stretching the muscles they use before performance? Afterhaving said that, now can you imagine a singer singing a 2 hour concertwithout stretching their vocal muscles first? I teach singers the right stretches and use yoga to keep them flexible. I also do deep vocal massage that stretches and loosens the voice - and check out the article on Self-Massage on our Editorial section of our Blog link above for more information on how you can massage your vocal muscles.

You are a Wind Instrument

Your voice is a wind instrument inside your body. Using air and muscles we make sound by bringing air to the vocal cords which vibrates the vocal folds and the sound rings in the resonating cavities of the chest, mouth, pharynx, nasal cavities and the head. In order to sing correctly, one has to keep a storehouse of air underneath the vocal mechanism (in the trunk of the body keeping the intercostals muscles expanded) in order to feed the sound, and learn to point the sound to “tone”, not “push” the air out or “singing from the throat” which immediately burns out your instrument and gives you vocal problems.

Vocal Problems: Hoarseness, Vocal Fatigue and Voice Loss

Vocal problems come from using your instrument incorrectly, which by the way, is not uncommon! It takes training your voice with an instructor that not only understands how to use the technical voice healthfully, but can show you how to do it properly.  The other element besides how you sing that creates vocal problems is perhaps one that you might have heard before… tense muscles! Vocal problems always come from extreme contractions in the muscles of the abdomen (diaphragm), throat muscles, neck, hyoid, tongue and jaw. Even the nasal passages and soft palate carry tension that can constrict the voice and eventually lead to problems. Your job as a singer is to learn how to release tension in all of those areas to free up your voice from strain.

Your Preparation Routine:

Warming up your voice involves stretching your body and instrument to get the tension out before you start using your muscles! Remember ~ athletes won’t run a race without stretching ~ why would singers sing without stretching their muscles first?

Aerobics ~ 20 to 30 minutes

Before yoga and vocal practice, head out doors or to the hotel gym to run or do aerobics.  Aerobic exercise prior to yoga and singing is proven to be extremely effective.  Opening up your lungs conquers many issues in one.  As you warm up the body you loosen tension and mucous and open your vocal instrument and breathing.  Releasing tensions in the muscles and ligaments helps you to warm up and avoid injury.  Aerobics open and strengthen your wind and breathing muscles extending your endurance and stamina in practice and on stage. No matter how tired or even sick one may be the day of a performance, aerobic exercise will boost your vocal strength and help you deliver a strong vocal performance! The stronger your cardiovascular strength and aerobic capacity, the healthier your voice will be over the long haul.

Yoga ~ 20 to 30 minutes

In yoga ~ one uses the breath during physical stretches/postures to heat the body which helps to release the muscles as you stretch them.  Always start your vocal warm up routine with a 20 minute yoga session to open my body and vocal instrument following your aerobics. While I recommend 45 - 60 minute yoga practice on a regular basis, 20 minutes is effective for a warm up in this instance.

Self Massage ~ 20 minutes

After the 20 minute yoga and breathing session, I then administer massage on my own diaphragm, neck/throat, jaw and tongue muscles as these are the muscles I am going to use for singing and I want them to be as free of tension as I can get them! Tension and contracted tight muscles put pressure on your instrument and cause injury!  Refer to our Self Massage sheet for more detailed instructions!  

Vocal Warm ups 20 to 45 minutes / Cool downs and Marking your songs

Warm ups

Your vocal warm up should consist of ex’s that warm you up and don’t tire you out. Rule of thumb is ~ ‘the longer the show, the shorter the warm up’ and  ‘the shorter the show, the longer the warm up’. If you are struggling with raspiness use the Cool Down technique to restore your clarity before warming up!

Cool downs ~ 10 to 20 minutes (post show or pre~show as needed)

Cool downs are used after performance to thin out the edges of the vocal folds and keep you in good shape for the next day.

Marking ~ 10 to 20 minutes

Marking your songs is super important. Marking is the technique of singing with a focused tone (not airy or breathy) but half the volume you sing at on stage. This is how I run through songs before the show especially if I have a shorter performance and want to be a little extra warmed up. Use the Hearfones to mark your songs!

Staying Hydrated, Moist & Lubricated

Staying hydrated and moist is the aim of every vocalist under all circumstances.  

1. Drink 8-10 glasses of water a day. A few of those glasses should be Smart Water which has electrolytes added to the water. When you over hydrate you can lose electrolytes which can be a major health hazard.

2. Keeping the throat and nose moist improves vocal sound and ease.
    a. Steam morning, noon and night with a nasal steamer (Vicks nasal steamer available online and at     drugstores). You can add a few drops of essential oils like lavender, eucalyptus and melaleuca (tee tree     oil).

    b. Use Entsol salt water spray or Neil Med nasal cleanser daily to clean out the nasal passages     avoiding infection and increasing moisture.

3. Boil hot water or run the shower in your hotel room. Let the water evaporate in to the air to keep your room moist.

4. Eat healthy "good" fats for lubrication. Avacadoes, almonds, flaxseeds and oils like olive oil, are examples of good fats that  lubricate your body.

5.  Eat watermelon (watermelon is the best for the voice because of the high water content), melon, strawberries, pears and apples for moisture. Veggies that hydrate include celery, bok choy, water chestnuts, fresh salads, greens etc. Eating foods with high water content helps your body retain moisture.

Vocal Care Products ~

Cari Cole's "TOP "  Vocal Care Products

1. Vocal Eze Throat Spray~ The Best natural professional throat spray on the market, endorsed byJoss Stone, Rob Thomas and vocal coaches worldwide! Sold at Cari ColeVoice & Music Co or at www.travelwellness.com

2. Thieves Hard Lozenges ~ Great for airplanes! Kills airborne bacteria, viruses and fungus upon contact. All natural essential oils. Available at www.youngliving.org/caricoleClick on Products (in the left nav menu)> then enter "Thieves hardlozenges" in the Search field! Great for airplanes and touring!

3. Sunrider Balm … soothe away those tense and tired throat muscles!
Available at Cari Cole Voice & Music Co. Large balm~ $35.00, small balm~ $15.00! Also available at www.sunrider.com. If you can't find this balm you can also use Tiger Balm available at most health food stores.

4. Roxalia by Boiron ~great homeopathy for sore throat symptoms & vocal fold swelling!(*available at select health food stores, Whole Foods or go to www.boiron.com for retailers in your area)

5. Oscillococcinum by Boiron ~ the number one flu/sore throat remedy! Take at the first sign of fever, sore throat and muscle aches. Keeps away the flu! Available at most drugstores and select health food stores, Whole Foods or go to www.boiron.com for retailers in your area)

Throat Care

Alkalol ~ Great product! Clears and thins mucous before shows for 2 hours! (available at select drugstores)
Throat Coat tea ~ soothes irritated or dry throats. Great for pre-performance! (*available at select health food stores)
Slippery Elm capsules ~ a natural emollient for the throat! Add to Throat Coat tea for an extra slippery feeling!
Thayers Slippery Elm lozenges ~ a natural emollient in a lozenge! (*available at select health food stores)
Thayers Throat Spray ~ soothes throat. No chemicals or refined sugar! (*available at select health food stores)
Thieves Throat Spray ~ Killsairborne bacteria! Spray when around infected areas/people or in publicplaces/airplanes etc. Made with organic essential oils. Order online atwww.youngliving.org/caricole

Nasal Care
EntsolWash Salt Water spray ~ keeps your nasal passages clean and moisturized(available at most drugstore or on the web athttp://www.entsolwash.com)    

Cold Care  (available at health food stores, Whole Foods & select drugstores)
Oscillococcinum by Boiron ~ the number one flu/sore throat remedy!
Coldcalm by Boiron ~ shortens the duration of a cold.
Roxalia by Boiron ~ reduces inflammation of the vocal folds.
Echinecea & Zinc lozenges ~ shortens the duration of your cold!

Allergy Care  (available at health food stores, Whole Foods & select drugstores)
Allergy by Boiron ~ terrific remedies for allergies. Use specific remedies for specific symptoms!
Herbal tinctures ~ available at health food stores. Tinctures will help immunize you against specific allergens!

Essential Oils by Young Living    

YoungLiving Essential oils are the purest organic therapeutic grade oilsavailable!! Use as a spray, topically or atomize in the air! "I've been using Young LIving Essential Oils for years. Most of the rock stars I work with use Young Living as well", says Cari Cole.

Young Living Essential Oils ~ Order online at www.youngliving.org/caricole
Go to our page on the Young Living Essential Oilwebsite where you can order.Treat yourself to these amazing oils!

Thieves Hard Lozenges ~ Great for airplanes! Kills airborne bacteria, viruses and fungus upon contact. All natural essential oils. Available at www.youngliving.org/caricoleClick on Products (in the left nav menu)> then enter "Thieves hardlozenges" in the Search field! Great for airplanes and touring!
Purification Essential Oil ~ cleans & purifies your throat, sinus & eustacian tube, air & environment.
Use as a spray, topically or atomize in the air!
Melaleuca Essential Oil~ the best tea tree oil on the planet!
Great for infections of any kind including the sinuses, throat, ear, etc.
R.C.Essential Oil Blend ~ For super respiratory health. Great remedy for asthmatics! Rub on throat, neck, chest & feet and/or atomize!
Lavender Essential Oil ~ Anti~inflammatory and soothing essential oil.
Great for swelling, tired and inflamed throat muscles! Apply directly to throat!
Raven ~ for respiratory health and purification! Rub on throat, neck, chest & feet and/or atomize!
Eucalyptus Essential Oil ~ for respiratory health and difficulty breathing! Rub on throat, neck, chest & feet and/or atomize!
Basil Essential Oil~ great for soothing lungs, anti~spasmodic, soothes coughing, Rub on throat, neck, chest & feet and/or atomize!
Valor Essential Oil Blend ~ great for TMJ problems, helps to align the joint. Massage directly into the jaw muscles!
And many more!! There are hundreds of oils to choose from! Peace & Calming is also one of our favorites!
Essential Oils can be rubbed directly on the hands and feet or diffused into the air.
Order a cool-air diffuser to diffuse your oils from www.abundant-health4u.com
We recommend the top loading cool air diffuser for $68.00

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