Athena Vale
Do you experience throat tightness or vocal tension when speaking? Laryngeal massages are a great way to release muscle tension in the throat and improve your vocal hygiene. The larynx, or voice box, is connected to the hyoid bone – a U-shaped bone that sits between the chin and neck. By applying light pressure and massaging the area with a circular motion, you can help to relieve tension and improve the mobility of your voice and swallowing muscles. This self-massage technique can be a useful tool for anyone who uses their voice daily, including singers, speakers, teachers, and presenters.
| Characteristics | Values |
|---|---|
| Goal | Release tension from the muscles around the larynx |
| Who can perform it? | A specialist or self-administered |
| Type of touch | Circular motion with light pressure |
| Duration | A few seconds or longer, depending on comfort |
| Jaw massage | Create small circles with fingers, starting below ears and moving along the jaw muscles |
| Sub-occipital release | Sit up straight, drop chin to chest, and breathe |
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What You'll Learn
Laryngeal massage for speakers
Laryngeal massage is a simple manual approach that can help speakers, teachers, and presenters release throat tightness and improve their speaking voice. It involves using your hands to release tension from the muscles around your larynx, or voice box, by touching and manipulating it.
To perform a laryngeal massage, start by locating the hyoid bone, a small U-shaped bone underneath your chin. This bone is unique in that it is not attached to any other bone but is connected to other structures, including your larynx, by ligaments and muscles. Run your finger down from your chin until you hit the first bump, which will be located where your chin becomes your neck. Then, place your thumb and pointer finger on either side of this bone and gently move it from side to side.
Next, keep your fingers on the sides of the hyoid bone and apply circular motions with light pressure. Massage these two points for a few seconds or longer, depending on your comfort level. Move your fingers down from the hyoid bone onto the thyroid cartilage, which is the largest cartilage in your larynx and can be recognized by its flat sides. Apply gentle pressure with your thumb and pointer finger and massage it with a downward movement. By massaging in this way, you are releasing tension and bringing the larynx down.
Finally, gently move the thyroid cartilage from side to side. You may feel some resistance or "clicking," which is normal. With your thumb and pointer finger, make small circular motions on the sides of the thyroid cartilage. You can do this silently or gently hum at the same time. Continue for as long as it feels comfortable and relaxing.
Laryngeal massage is a beneficial technique for anyone who uses their voice regularly, whether it be for public speaking, teaching, or daily vocal tasks. It can help to reduce throat tightness and improve your speaking voice.
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Jaw massage
To perform a jaw massage, start by placing your fingers below your ears. Create small circles using the pads of your fingers and move along the muscles of your jaw. Work on both sides for up to 2 minutes.
Alternatively, you can try a sub-occipital release. Sit up straight and drop your chin to your chest, letting your head hang. This will create a strong stretch along the back of your neck. If the stretch is too intense, lift your head slightly and remember to breathe.
Another technique involves the hyoid bone, a small U-shaped bone located underneath your chin. It is the only bone in your body that is not attached to another bone but is connected to other structures, including your larynx, by ligaments and muscles. Gently move this bone from side to side with your thumb and pointer finger. Then, using a circular motion and light pressure, massage the sides of the hyoid bone for a few seconds or longer, depending on your comfort level.
Finally, move your fingers down from the hyoid bone onto the thyroid cartilage, which is the largest cartilage in your larynx and can be identified by its flat sides. Remember to only apply as much pressure as is comfortable for you.
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Sub-occipital release
The sub-occipital region consists of four major muscles: the rectus capitis posterior major, obliquus capitis superior, rectus capitis posterior minor, and obliquus capitis inferior. These muscles attach at the C1 or C2 vertebrae at the top of the neck and are responsible for supporting the head and enabling neck movement.
To perform sub-occipital release, the patient should sit up straight and drop their chin to their chest, allowing their head to hang heavy. This stretch should be felt along the back of the neck. If it is too intense, the patient can lift their head slightly. The provider then places their finger pads over the sub-occipital muscles bilaterally, just inferior to the superior nuchal line down to approximately the level of C2. The provider should feel for the occipital ridge along the scalp and move their hands slightly caudad until they feel the muscle.
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Self-administered massage
Self-administered throat massages can be an effective way to ease muscle tension and tightness in the throat. This can be particularly useful for those who use their voice daily, such as teachers, singers, or speakers, and experience vocal strain or tension.
- Locate the hyoid bone: This is a small, U-shaped bone located underneath your chin. It is the only bone in your body that is not attached to another bone but is connected to structures like your larynx through ligaments and muscles. To find it, run your finger down from your chin until you feel the first bump where your chin becomes your neck.
- Position your fingers: Place your thumb and pointer finger on either side of the hyoid bone.
- Gently move the bone: Using gentle, light pressure, gently move the bone from side to side.
- Massage the sides: Keep your fingers on the sides of the hyoid bone and, with circular motions, start massaging these two points. Continue for a few seconds or longer, depending on your comfort level.
- Move down to the thyroid cartilage: Move your fingers down from the hyoid bone to the thyroid cartilage, which is the largest cartilage in your larynx and can be recognized by its flat sides.
- Massage the thyroid cartilage: Using circular motions and light pressure, massage the thyroid cartilage for a few seconds.
- Massage the outside of your voice box: Using your thumb and forefinger, locate your Adam's apple and then move your fingers to the outside of your voice box.
- Make small circles: Start making small circles with your fingers along the outside of your voice box and slowly pull down on both sides. When you reach the bottom of your throat, start back up at the top.
- Repeat: Perform at least 10 passes or massage for a total of 2 minutes.
It is important to note that self-massage may not be suitable for everyone. If you are sensitive to touch on your neck, it is advisable to avoid self-administering a throat massage. Additionally, it is crucial to apply only as much pressure as is comfortable for you. Self-massage is not a replacement for professional medical treatment, but it can be a useful tool to manage muscle tension and pain in between professional massages or as part of a comprehensive treatment plan for chronic conditions.
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Hyoid bone massage
Massage is a great way to reduce the effects of stress on the throat and larynx, or voice box. The hyoid bone is attached to the tongue and the mandible, or lower jaw, and tension in the tongue can cause tension in the larynx. One way to address this tension is with a circumlaryngeal massage.
To perform a circumlaryngeal massage, first locate the top of the thyroid cartilage, or the "Adam's apple". Then, begin making circular, deep-muscle massage motions just above the centre of the Adam's apple. Continue these circular motions around the top of the larynx, as if you were encircling the top of the throat with your thumb and fingers. This will help to increase the range of motion and mobility of your laryngeal muscles, which are essential for voice and swallowing functions.
Another technique to relax the throat muscles is jaw massage. Using the pads of your fingers, create small circles starting below your ears and moving along the muscles of your jaw. Work on each side for up to 2 minutes. You can also try a sub-occipital release stretch: sit up straight and drop your chin to your chest, letting your head hang heavy. This will create a strong stretch along the back of your neck. If the stretch is too intense, simply lift your head slightly and remember to breathe.
These massage and stretching techniques can help to reduce muscle tension in the throat and surrounding areas, improving vocal symptoms and reducing the effects of stress on the voice.
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Frequently asked questions
Laryngeal massages are an effective way to release throat tightness and vocal tension. First, locate your hyoid bone by running your finger down from your chin until you hit a bump where your chin becomes your neck. Then, place your thumb and pointer finger on either side of this bone and gently move it from side to side. Next, keep your fingers on the sides of the hyoid bone and use a circular motion with light pressure to massage these two points for a few seconds. Finally, move your fingers down to the thyroid cartilage, which is the largest and flattest cartilage in your larynx.
Yes, jaw massages can help release throat tension. Start by placing your fingers below your ears and creating small circles along your jaw muscles. Work on each side for up to 2 minutes. Additionally, you can try the sub-occipital release stretch: sit up straight and drop your chin to your chest, allowing your head to hang, which will stretch the back of your neck.
Only apply as much pressure as is comfortable for you. Laryngeal massages are not suitable for everyone, particularly those sensitive to touch on their necks. If you are experiencing vocal strain, tension, or pain, consider seeking professional advice from a voice therapist, speech-language pathologist, or massage therapist.
