Muscle Tension Dysphonia

Phase 1: Tension Release (Physical Relaxation)

Circum-Laryngeal Massage

This is crucial if you feel a "lump" in your throat or pain after speaking.

Locate the Hyoid Bone: Place your thumb and index finger just under your jawbone on either side of your neck.
The Movement: Gently massage in small circular motions, working your way down towards the thyroid cartilage (Adam's apple).
The Goal: If you find a tender spot, gently massage it until the tension releases. Do this for 2–3 minutes.

Neck Stretches

Ear to shoulder (Left and Right).
Chin to chest (hold for 15 seconds).
Do not roll your head backward as it compresses the cervical spine; only roll forward and sideways.

Phase 2: Semi-Occluded Vocal Tract (SOVT) Exercises

Straw Phonation

This is the single best exercise for a tired voice.

Tools: Take a small stirring straw (coffee stirrer size is best) or a regular drinking straw.
The Action: Put the straw in your mouth and seal your lips around it.
The Sound: Hum a simple slide from low to high and back down (like a siren) through the straw.
Check: No air should escape from your nose. You should feel a buzzing vibration on your lips.
Duration: Do this for 2–5 minutes. It resets the vocal cords without strain.

Lip Trills (Lip Bubbles)

The Action: Blow air through your lips to make them vibrate (like a horse snorting or a baby blowing bubbles).
Add Voice: Add a gentle "uh" sound behind it.
Pitch: Glide up and down your range gently.
Why it works: It forces you to use breath support rather than throat tension.

Phase 3: Resonant Voice Therapy

The "Mmm" Hum (Forward Focus)

Posture: Stand straight or sit comfortably.
The Sound: Make a gentle "Mmmm" sound.
Focus: Try to feel a "tickle" or buzz on your lips and the bridge of your nose. If you feel it deep in your throat, you are pushing too hard.
Progression: Once you feel the buzz, open into a vowel: "Mmmm-aaah". Keep the buzz sensation even when you open your mouth.

Phase 4: Vocal Hygiene

Hydration: AC environments (common in offices) dry out the cords. Sip room-temperature water every 15 minutes.

Steam Inhalation: Highly recommended in Mumbai due to pollution and dust. Inhale steam (plain water, no menthol) for 5–7 minutes at the end of the day to re-hydrate the vocal cords directly.

Acid Reflux (GERD): Spicy food (like our beloved Vada Pav or excessive chutneys) causes silent reflux that burns the vocal cords at night. If you have acidity, do not eat 2 hours before sleeping.

Voice Rest: This does not mean whispering (whispering actually strains the voice more!). It means "Relative Voice Rest"—speak only when necessary, and use a soft, normal tone.

Page updated

Google Sites

Report abuse