10 suggestions for caring for teachers’ voices

Yesterday, April 16, was the world voice daya day proposed by the Federation of Otorhinolaryngology Societies, which aims to raise awareness about the management and prevention of diseases related to the vocal cords. From Ticmas we joined the initiative with the workshop “Take care of yourself, take care of your voice” where we provide recommendations for voice care in teachers.

we share here 10 suggestions for taking care of the voice:

1. Perform stretching exercises for the neck and shoulder muscles. The vocal cords are located in the larynx. Contractures of the neck and shoulder muscles influence sound production. Incorporating small relaxation exercise routines to release muscle tension, prior to teaching, can alleviate discomfort. It is a good idea to involve the group of students, allocating the first few minutes of the day to perform exercises with them.

2. Pay attention to your diet. Spicy foods, fried foods, carbonated or caffeinated drinks can cause heartburn and irritate our vocal cords. We suggest avoiding them during the hours before class starts. On the contrary, honey is an excellent ally: have pills or candies to consume between classes.

3. Hydrated. Drink water at room temperature. Bring a bottle of water to class and sip it throughout the school day.

4. Opt for comfortable dressing. Clothes with elastic waistbands that follow the movement we make when we speak allow costodiaphragmatic breathing to be more fluid. Likewise with shoes, having good support will allow you to keep the body in line and this will benefit the projection of the voice.

5. Plan the day. The first hour in the morning and the first hour after lunch, while we digest, are the most demanding on the voice. If you have the possibility, organize the schedules of the course, in order to be able to moderate its use during these moments.

6. Speak slowly and with a comfortable tone and intensity. Pay attention to the modulation and the articulation of the words, I have chosen a tone and intensity that suits you. Short sentences allow the air to reach us and we don’t have to push ourselves to finish the sentences. If you need to get the attention of the group of students, try not to turn up the volume. You can use other resources such as musical instruments, gestures, a game. Moving around the class and varying the qualities of the voice arouses the interest of the listener. Find out what your vocal cords are capable of.

7. Don’t try to compete with ambient noise. If during your course there is a break at another level, take this into account when planning your day. In noisy situations, the best thing we can do to take care of ourselves is to avoid talking to the whole group of students. During this time, for example, you can offer activities in small groups.

8. Lean on technological resources. Today, it is possible to watch videos, listen to podcasts, project infographics. Incorporate these resources into your day. Lean on technology.

9. Avoid ticking. If you feel discomfort, drink water. Before coughing, fill yourself with air. Sneeze carefully.

10. Involve your student group. Tell them what is expected of them for each type of activity. Discuss the effects of noise pollution, encourage them to maintain a harmonious working climate and ensure that they have moments of relaxation and discussion between them during the day.

Exploring and recognizing how the voice is produced in your own body will allow you to value its qualities, find exercises that adapt to your rhythm of life, choose the most appropriate activities and resources for your group of students and especially to use your voice while taking care of yourself.

And always remember: in case of dysphonia, consult an otolaryngologist.

Take care of yourself, you learn to take care of yourself.

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* Belén Lupano is a national animator and educator. She has taught for over 15 years and is currently part of the TICMAS Continuing Education team as a mentor for CSE and Digital Citizenship.