I hope you joined me in the fun of planks and the experiment to see how it affects your singing. After a few weeks of adding 2 planks to your daily practice, what happened?
I noticed I started supporting my singing from my abdominal muscles immediately upon doing my warm-ups. A plank activates the abdominal muscles to do exactly what we want them to do when singing: contract lightly but firmly. It also activates the quadriceps or front muscles of the legs. Engaging these muscles when standing helps us activate the internal abdominal muscles and provide adequate breath support to our sound.
My breath support was balanced from the start and I avoided the potential to oversing even in emotional passages.
My brain also was truly focused on singing from the start. The extra couple of minutes to get myself set to sing made an impact. 1 or 2 minutes of concentration on a muscular task also calms the brain. Instead of trying to calm it down to focus all on your own, physical motion helps you.
It also calms and slows down your breath from our quick paced and uncertain world.
Comments from my studio:
"The planks help me develop a stronger core which I can feel."
"A tighter belly creates more breath support which is therefore easier on my throat when singing. I always want to start my sound in the throat without using my breath first. This is helping me to break this habit."
"My core is getting stronger to use it and guide my air better."
"I am connecting with my breath more now when I sing."
Thank you to all of you who commented on my blog The 2 Plank Challenge-What-does-doing-2 planks before singing do for you? Most singing teachers agree that adding planks and other physical activities help singers be more in tune with their bodies, minds and improve singing.
"I've been advising my clients for years to do the Plank Challenge in order to build up their core strength - very effective :-) http://30dayfitnesschallenges.com/30-day-plank-challenge/" Kim Chandler
"I have been having my students planking for a year, I have been doing it for a long time. The results are immediate: even on days when they are a bit under the weather, after planking for 30-40 seconds, the breath connects with the body and the vocal results never cease to amaze! HIGHLY recommended..." Angela Ahiskal
Each individual is unique so various approaches work for different people. Singers who are also athletes may need less direction on support and dancers often already have tight core muscles which may need to be relaxed when singing. Those who are not as physically active outside of singing may need to take more time to get in tune with their bodies. Physical fitness is an important part of being a singer today. It is also a way to be a more well-balanced individual in these trying and uncertain times. Find the activities that work for you to keep improving your singing and truly get your voice and body coordinated to make YOUR best sound. Keep up the plank challenge and let me know other things which help you!
www.susanandersbrizick.com
Pilates Practice for Singing and what are some of the most effective exercises?
There are many pilates exercises which are beneficial to singing practice. We are engaging many of the same muscles with focus on centering, concentration, precision, control, breath and flow which are the 6 Principles of Pilates and often a source of focus in singing study. Here are a few samples of effective pilates moves for singing practice:
Planks: Strengthens core muscles and engages abdominal muscles in the same way we should engage abdominal muscles to initiate and stop airflow for singing. Planks may be done on elbows on floor or ball (as shown) or on hands. Keep up the planks in addition to these other exercises before you practice and don't forget to let me know how they are improving your singing and mood!
Chest lift with rotation: Engages and strengthens core muscles for breath control.
Spine twist and Side Lift : Strengthens side abdominal muscles and stretches vertebrae for good posture and breath engagement
Corkscrew: Strengthens all abdominal muscles and focus on control and flow of movement. Slow controlled breath to initiate the movement and throughout the movement very effective for how engaged abs should be while singing a phrase.
Thread the Needle (Shoulder Stretch): Opens back and shoulders to increase expansion of ribs and ease of breathing. So important to singing!
Side Stretch (Sitting or Standing): Opens side for ease of expansion for breathing in singing and articulates length of spine from the side. As you stretch, imagine your spine growing in length by adding space in between vertebrae. On returning to center, you should feel more space in your spine and side and stand taller with more buoyancy in your stance.
Cat and Cow Stretch and Swan Prep: Work the back extensors and latissimus dorsi and strenghten while articulating the spine. Eases back pressure and add space in between vertebrae for better overall posture while singing.
Spine articulations with Spine Stretch (seated) : This works the separation of the vertebrae in the spine. While contracting abs, forward motion with arm reach stretches and separates lower spine. Upon return to upright sitting, a taller and more separated spine. This is excellent to undo the crunch we put on our lower spine with sitting.
Bridge: In bridge work, you are contracting back and abdominal muscles simultaneously. The initial bridge opens the back vertebrae and lowering bridge you can articulate each vertebrae coming down one at a time and separating to release tension. At the same time, you work the glutes and hamstrings for a tall energized stance for singing. The more agile the spine, the better for singing.
Many of these poses come from a paper on Pilates and the Classical Singer https://d3a512p2kajs89.cloudfront.net/media/paper/-pilates-and-the-classical-singer.pdf
In Pilates we work to free the muscles of the head, neck and shoulders and work on strengthening the core stabilizers (abdominal muscles). We reduce outside tensions and open the resonating chambers of the body, creating a more resonant (freer) singing voice. We establish more core awareness and stability in connection with making a resonant sound and help to build the foundation of a strong and resilient singing voice. Some basic Pilates study will help you find strength from within your own body to enhance the beautiful singing you know lies within you. Imagine the freedom you get in your singing voice when your posture is wonderful and your core muscles are truly connected to your sound! When you are strong in body, you are strong in mind and sing at your optimal potential! Let me know how this impacts your singing!
So many similarities between Pilates practice in general and singing, but the most important practical move to use for our singing is the PLANK! I have a challenge to all singers out there, add 2 planks of 30-60 seconds a piece before practicing. It is ideal to to this on your toes, but on knees is a good start. Try adding this to the beginning of practicing for a week or two. How does it impact your practice that day? Take note if anything and what changes about your singing. Write it down and then process, what does this do for your singing? What does it do for your mind?
Try it and then respond to this blog post. Then check back in. How does it impact what you are doing? Does your body remember what to do better then when standing? I will post more thoughts next week and a few more moves. Join me in improving your singing and your mind! We will do a check-in on the affects of your planks in 2 weeks!
Our overall well-being is becoming more and more important through this pandemic we are living through. We have spent much time talking about how Yoga can help us and applying it to our singing practice. Now its time to explore Pilates and its affects!
What is the overall concept you think of when you hear the word 'Pilates'? I think abdominal muscles and core work! It is a focused intention no matter the area of the body, but strong abdominal muscles are one of its most efficient affects on our singing.
But there is more: Pilates and Singing: Why and How Pilates Helps the Singing Voice
What are the main components of Pilates and how do they relate to the singing voice?
6 Essential Components of Pilates (from the BodyBook) (and Singing by Me)
1. Centering: Everything begins and ends with the center
Pilates: All movements are energized and empowered by the strengthening of the core muscles
Singing: All breath flow starts with the direction of the core muscles and coordinates with the ribs and entire body to balance breath flow. Breath flow is initiated and ends with the center core.
2. Concentration: Attention is on the intention of the movement or beginning of a phrase
Pilates: Attention is spent on the intention of movement before it begins and as it happens
Singing: Concentration on how our breath and sound is coordinated is the focus of much of our practice time until it becomes second nature.
3. Control: Body and mind
Pilates and Singing: In both, we control and sync together the body and mind
4. Precision: Focus on each part being precise!
Pilates: Each movement is performed with precision and focus. The details matter.
Singing: Each start, duration, and end of musical phrases is performed with precision and focus. The details matter to practice to make it seem flawless and effortless.
5. Breath: Transformative
Pilates: Breath transforms the body and mind by working together
Singing: The sycronization of the the breath with the body and mind makes singing such a unique art. The mind slows to be in sync and the breath then does its job to provide the catalyst for our sound.
6. Flow: Breath, body, mind.
Pilates: The goal is to flow from one exercise to the next gracefully.
Singing: The goal is to flow from one phrase to the next (coordinating our breath and muscles) gracefully.
One more thing which I find to be paramount to Pilates and Singing is that it works on improving and strengthening your posture. Good posture is essential to good breath and therefore good singing. Pilates work strengthens our core and posture which in turn improves singing and makes the motions of good singing more natural.
Pilates work involves the coordination of body and mind. Add some to your Yoga and Singing practices this week (start with some planks).
