Association of Music Personnel in Public Radio 
Spring 2001 

        Tension is the enemy of any performer. It often creeps up on us and makes our muscles react in unpredictable ways. We might become “tongue-tied” and stutter or stammer. We might not be able to think of a response during an interview or Q&A session. We might simply freeze up. Proper relaxation techniques can help to eliminate those problems.
        We carry a lot of our tension, or stress, in our neck and shoulder areas.  For those of us who speak for a living, this is a particular problem because that‘s where we make sound.
        Here are some exercises and activities to help reduce or eliminate tension. Some of these may be “old hat” to you, but have you thought of using them to help your vocal performance? As always, don’t overdo it; and if you’ve had recent health-related problems, consult a professional. This should never hurt.
        Yawning is not only a good warm-up, it’s a good tension reliever. 
        Get your whole body involved and streeeeeetch. 
        Shrug your shoulders. Get them up as high as you can, hold for a few seconds and then lower them. Repeat 2-3 times.
        Lower your chin to your chest and feel the stretch up the back of your neck. Hold for 6-7 seconds. Lift and repeat 2-3 times. 
        Lower your ear to your shoulder and feel the stretch up the side of your neck. Hold for 5-6 seconds and then slowly roll your head down to the center and bring it up to the other side and feel the stretch. Finally, return your head to center. DON’T ROLL YOUR HEAD BACK. You could damage your vertebra.
        Stand, clasp your hands behind your back and lift gently. Hold for a few seconds and release. Repeat 2-3 times.
        Drop over from the waist and let your head just hang, like a rag doll. If you’re standing, keep your knees slightly bent to take the pressure off your lower back. Hold for 10-15 seconds and let everything relax. Slowly rise to your original position. Watch your back!!
        Tighten every muscle in your body, from your face to your toes. Hold for about 10 seconds and then  gently and slowly release. Repeat 2-3 times. When you release, you’re not only releasing those muscles which you tightened on purpose, but also those which were tense when you started.
        Get away from your desk and take a brisk walk around the lobby or the parking lot. Take long strides, swing your arms, and breathe deeply.
        Laugh!!! Laughter is an excellent tension reliever. Take time to enjoy life and it’s ironies.
        Take a short nap. Research indicates that naps aren’t just for children anymore.
        Finally, get regular exercise. I know, I know, easier said than done as our lives continue to get busier. But it really can help. Try it.