The practice often referred to as “massaging the vocal cords” is actually the manual process of releasing tension in the extrinsic laryngeal muscles and surrounding soft tissues of the neck. This technique aims to relax the musculature that controls the position and movement of the larynx, or voice box. For professional voice users who frequently experience vocal fatigue, this external massage can significantly improve vocal function and reduce perceived strain. Targeting these specific muscle groups allows the voice mechanism to operate with greater freedom, leading to a more efficient sound production.
Understanding the Muscles Affecting Vocal Cords
External massage works because the vocal folds are housed deep inside the larynx and cannot be directly touched. The voice box is controlled by two major groups of extrinsic laryngeal muscles, which connect the larynx to structures like the skull, jaw, and sternum. These muscles are responsible for raising, lowering, and stabilizing the laryngeal framework during speech and singing.
The suprahyoid muscle group, located above the hyoid bone and under the chin, is primarily responsible for elevating the larynx. Tension in these muscles—which include the digastric, stylohyoid, and mylohyoid—often results in a raised laryngeal position. This can lead to a strained, pressed, or “throaty” sound. Conversely, the infrahyoid muscle group sits below the hyoid bone and acts to depress or stabilize the larynx.
This infrahyoid group includes muscles such as the sternohyoid and omohyoid. Tension here can restrict the larynx’s ability to move freely, often hindering the natural adjustments needed for pitch variation. When either the suprahyoid or infrahyoid muscles become chronically tight, they restrict vocal movement. This causes the smaller, intrinsic laryngeal muscles to overcompensate. Releasing the tension in these larger extrinsic structures is the primary goal of self-massage.
Essential Safety and Preparation Steps
Before beginning self-massage, establish a relaxed and safe environment to maximize benefits and prevent injury. Find a comfortable, upright position where the head is balanced neutrally over the shoulders, preventing unnecessary neck strain. It is helpful to have clean hands. Apply a small amount of non-greasy lotion or oil to the neck area. This reduces friction and allows the fingers to glide smoothly over the skin.
Always use gentle pressure, as the neck structures are delicate and include blood vessels and nerves. Never press hard enough to cause pain, and stop immediately if you feel any sharp or radiating discomfort. Avoid pressing directly on the thyroid cartilage (Adam’s apple) or the trachea (windpipe), as these areas are structurally sensitive. All movements must be directed toward the surrounding muscle tissue, not the midline cartilage.
Step-by-Step Self-Massage Techniques
The first area to target is the suprahyoid muscle group, located in the soft tissue beneath the chin and jawline. Place the pads of your index and middle fingers from both hands into the soft space just inside the curve of the jawbone. Using small, slow circular motions, gently explore this area for any firm or tender spots, which indicate localized tension.
Once a tight spot is located, apply sustained, light pressure for about 15 to 30 seconds to encourage the muscle to release. Slowly move your fingers across the entire underside of the jaw, working from one ear toward the other. Concentrate on the area close to where the jaw meets the neck. This technique helps release muscles that pull the larynx upward, restoring a lower, more relaxed resting position for the voice box.
Next, address the infrahyoid muscles and the large sternocleidomastoid (SCM) muscle, which runs diagonally along the side of the neck. Turn your head slightly away from the side you are working on to make the SCM more prominent and accessible. Using a very light touch, use your fingertips to stroke gently downward along the length of the muscle from behind the ear toward the collarbone.
Perform several slow, deliberate strokes on each side, avoiding the front of the neck where the trachea is located. This movement encourages lymphatic drainage and helps lengthen the muscles that depress the larynx. The focus here is on release and elongation, not deep tissue work, so the pressure must remain consistently mild.
A more specific technique involves gently mobilizing the hyoid bone, a small, U-shaped bone located just above the thyroid cartilage. To locate it, start at the chin and trace your fingers down until you feel a small, hard, shelf-like structure. Once the bone is located, place a finger lightly on either side of it.
With extremely light pressure, gently rock the bone side-to-side or mobilize it in small, circular motions. Perform this gentle movement for no more than 10 to 15 seconds at a time. This is intended to remind the surrounding muscles that the hyoid is meant to float freely. The mobilization helps break up muscular rigidity that might be anchoring the bone, which restricts laryngeal movement.
As you perform these steps, incorporate gentle vocalizing to help integrate the physical release with vocal function. Try a soft, low-pitched hum or a simple sigh of relief while maintaining light pressure on a tight spot. This immediate feedback loop allows you to feel the change in vocal quality or ease of production as the muscle tension dissipates. Repeat the entire sequence two to three times, spending about five minutes on the entire process, to achieve noticeable tension reduction and a greater sense of vocal freedom.