How to Perform 'The Abdominal Release': A 5-Minute Exercise to Unlock Core Tension for Singers

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Many dedicated singers, often those focused on fitness, unknowingly create a "shield" of core tension that can lock their voice. I recently worked with a highly accomplished doctoral student who suddenly found her upper register locked and her voice restricted. The surprising cause wasn't a vocal fault or lack of support, but an excess of static tension from her Pilates routine.

The solution was a simple but profound somatic exercise we call the abdominal release exercise for singers. This targeted exercise, which I'll share with you below, was able to resolve the issue in a single session by teaching her body to let go of the tension that was holding her voice hostage. The solution was a simple somatic exercise that allowed her to release this tension and rediscover a dynamic, flexible breath system.

This is that exercise.

The Abdominal Release Exercise for Singers

The goal of this exercise is to bring immediate attention to tension in the abdomen and to provide somatic feedback that inhibits the core from activating inappropriately during breathing and phonation. It encourages appropriate breath movement from the lower pelvic region and the back, creating a foundation for a freer voice.

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Step 1: Find the Right Chair

Find a sturdy chair with a rounded back that you can reasonably lean on from behind. It needs to provide gentle support and should not rock, slide, or have sharp edges. The goal is gentle resistance, not discomfort. You'll be placing your hands on the seat for support.

Step 2: Step-by-Step Instructions

Abdominal Release Video - Dr. Ken Querns-Langley

(Disclaimer: This exercise is about gentle release. If you experience any sharp pain, stop immediately.)

1. Position Yourself: Standing behind the chair, position it so that when you lean over, the back of the chair will make contact with your abdomen below your floating ribs.

2. Lean In: Gently lean over the chair and place your hands on the seat to support your upper body with your arms. Your back should remain long and in a good singing posture.

3. Lower and Release: Gently and slowly lower your torso down onto the back of the chair. Do not tighten your abdomen to resist. Only lower yourself enough to begin to feel the gentle pressure.

4. Exhale and Soften: As you gently and slowly breathe out, consciously allow your abdomen to release and soften onto the back of the chair. You can rock in different directions to encourage this release.

5. Inhale and Expand Elsewhere: As you inhale, do not press against the chair back. Instead, try to find expansion in other areas of your body, like your lower back and pelvic floor.

6. Repeat: Continue this cycle of exhaling and sinking a tiny bit further, always remaining comfortable while recognizing the effects of the exercise. You may need to do this several times before you are comfortable enough to begin to vocalize in this position.

What You Should Be Feeling (Key Sensations)

• You may feel a slight nausea at first; this is often an indicator of muscular tension releasing. It should not be painful.

• You should feel a distinct release in your abdomen as the muscles relax.

• You may feel a new sense of expansion in your back and pelvic floor to accommodate the breath.

• As you exhale or begin to vocalize, you will notice that you need to use your lower abdomen and pelvic floor to manage the air. This is correct. The chair back is there to inhibit the upper abs from overworking.

The Most Common Mistake to Avoid

The biggest mistake is to fight the exercise by pushing the chair away with your abdomen. You must consciously release the abdominal wall to permit the exercise to work. Your goal is to surrender to the chair's support and allow your body to discover a new, more efficient pathway for the breath.