Professional Documents
Culture Documents
Benjamin R. Rodgers
Master’s Project
July 2009
______________________________________
Joe Martorano – July 2009
Body Mapping & Vocal Technique - 2
Abstract
This project is designed to offer exercises for choral directors to develop body
awareness in their students. This awareness will, in time, encourage healthy vocal
technique. Using the Body Mapping method, which is derived from the Alexander
Technique, we can educate the brain as to what senses it should have throughout the
body while singing. One’s body map is how they perceive the movements, size, and
shape of their body. To obtain a correct body map we must develop the kinesthetic
sense.
or wobble trainers, or lying in supine or semi-supine position are all great ways
directors can utilize to begin to develop one’s body map. Body Mapping is a
sopranos and/or tenor’s tone instantly becomes tense and pinched. As teachers, we
probably would not stop rehearsal to give an impromptu vocal lesson to our
individual students while the rest of the class mindlessly drifts into boredom due to
the waste of time. It has been my experience that it is extremely difficult to teach
vocal technique and healthy singing in a mass large choral ensemble. The nature of
an ensemble does not lend itself to individual one-on-one teaching that is normally
associated with the specifics of vocal technique. However, by using a method known
as Body Mapping, we can facilitate building a singer’s body awareness that will
promote healthy singing habits. Body mapping is useful because it can be taught in
technique jargon.
difficult to teach due to the fact that, unlike an instrumentalist, we cannot visibly see
the instrument. The vocal mechanism is a complex and fragile instrument that
demands care when being used. During a 1993 survey of musicians attending the
Benjamin T. Rome School of Music, 76% of those surveyed claimed to have music
related injuries that prevented them from playing or singing for periods up to two
Body Mapping & Vocal Technique - 4
weeks (Buchanan 2005). Similar to instrumentalists, vocalists can permanently
damage their vocal folds to the point where singing is no longer possible for the rest
When vocal damage occurs, the treatment is often lengthy periods of vocal
rest with plenty of fluids. The technique of Body Mapping, which is derived from the
individuals the needed tools to develop proper body alignment needed to allow
coordinated, effective movement‛ (2004, ¶ 4). Your body map is how your brain
perceives the movements, structures, and size of your own body. Students who
work to correctly map their body and vocal mechanism may be less likely to
To examine this issue, the project will address the following questions:
How will mapping the skeletal structure, breathing process, and vocal
alignment?
What tools or resources are available to aid in the teaching of body mapping
in the classroom?
Body Mapping & Vocal Technique - 5
Our skeleton is designed in a way that it can support itself when properly
aligned without the use of muscle. Body mapping allows our bodies to work as
Review of Literature
Alexander Technique
Frederick Matthias Alexander (1869-1955) was an Australian actor who often found
himself with a hoarse voice after he performed. Upon consulting vocal teachers and
doctors they advised him to go on vocal rest, a period of little to no speaking and
plenty of water. After being told repeatedly to practice vocal rest while still losing
his voice, he decided to take charge and find his own solution (Gelb, 1994).
noticed his muscles would tense while using his voice. Specifically, he noticed that
his head would pull back and down while the muscles in his neck would tense
(Williamon, 2004). From this point on he continued to observe himself and became
aware of how he used his body. His vocal health improved and his findings began
to gain interest from his acting colleagues and doctors of his time (Gelb, 1994). He
Barbara Conable, a teacher of body mapping and certified Alexander teacher, and
former wife of William Conable, the founder of Body Mapping and certified
Alexander teacher, has taken Alexander’s concepts and placed them into two basic
principles:
and inevitable tensing of the whole body. Release out of the tensing in
the whole must begin with release in the muscles of the neck.
II. In movement, when it’s free, the head leads and the body follows.
More particularly, the head leads and the spine follows in sequence.
Alexander’s findings, along with these two principles are the basic building blocks
of body mapping.
Body Mapping
The body mapping process happens in the brain and facilitates healthy
movement when it is done correctly. If the map or ‚sense‛ of one’s self is incorrect,
then work is needed to re-map the body. Since body mapping is how we perceive
our body in our mind, it lends itself to public school settings simply because
teachers do not need to physically touch students to develop their body map. In
Body Mapping & Vocal Technique - 7
today’s public school system, teacher/student contact is a very dangerous legal area,
To obtain a correct body map we need to hone and tap into our senses.
…students of Body Mapping are trained to use and coordinate four of the six
accounts for much of the ignorance of the relationship of this sense to the
The kinesthetic sense is vital in how we move, perform, sing, and map the body and
Posture. The most important body map needed is the skeletal structure and
spine for proper balance and alignment/posture. In order to create a free vocal
mechanism while singing, the body must have proper alignment with regard to the
skeleton, joints, and muscles needed to sing (Miller, 1996). Most habitual posture is
constructed in a way that creates excess tension from muscles that are not needed.
These troublesome habits directly affect one’s ability to sing efficiently. For example,
if the skull is not balanced on the top of the spine correctly, tension has instantly
Body Mapping & Vocal Technique - 8
been created in the neck muscles which directly affects the larynx, vocal folds, and
The spine. The body is centered around the spine which is considered to be the
core of the body. Similar to an apple, the lumbar vertebrae of the spine supports the
weight of the upper body and is aligned towards the middle of the body due to the
natural curvature of the spine (Buchanan & Mehaffey, 2007). A common incorrect
mapping of the spine occurs due to the simple statement of ‚please sit/stand up
straight.‛ The spine is not straight, it is curved. If it was straight you would have a
broken back. The spine’s two most important bodily functions are bearing weight
and distributing weight. When breathing, the spine will gather during inhalation to
support the displacement of organs, and lengthen during exhalation which can give
The diagram at the right (see Figure 1), cited with permission from
GIA Publications for the book, The Structures and Movement of Breathing
skeletal structure appears when it is properly aligned. Notice the six major
joints which are perfectly aligned when the body is balanced: 1) balance of
the knee joint, and 6) balance of ankle joint to foot. These six joints are
Figure 1.
frequently mis-mapped. Vocalist Janice Chapman discusses in her book, Singing and
Body Mapping & Vocal Technique - 9
Teaching Singing, how muscular efficiency will not be achieved due to the fact that
‚the muscles which allow for this efficiency are all attached to other structures
which in themselves are affected by the basic posture of the singer (Chapman, 2006,
p. 24). The skeletal map will make or break the rest of the potential progress in the
Breathing.
movement. As we mature, most people breathe in a way which inhibits this natural
freedom of movement that we once knew. ‚Healthy breathing depends on the free
movement of the ribs and the spine‛ (Free & Ramsay, 2004, p. 135). The breathing
process must function in unison where each specific group functions in it’s own way
During inhalation, the intercostals muscles inside the ribs contract and move
the ribs upward and outward. Simultaneously, the diaphragm contracts and
displaces the viscera downward creating more space in the upper body for the lungs
to fill. The diaphragm separates the respiratory and digestive systems, and it’s
movement creates a natural vacuum allowing air to rush into the lungs via the nose
or mouth and down the trachea. The abdominals must relax during inhalation to
allow space for the viscera to be repositioned. This entire process should happen
naturally and ideally all at once. Developing a kinesthetic sense of the movements in
Body Mapping & Vocal Technique - 10
the ribs, mouth/nose, trachea, back, lungs, and abdominals is an essential
component to freeing the vocal mechanism (Conable, 2000). Patrick Macdonald also
states that ‚if you allow your ribs to move, as Nature intended, you will breathe
properly. What you have to learn is to let them move. Let is the operative word‛
(De Alcantara, 1997, p. 97). Breathing should not be something we ‚do,‛ it should
Vocal technique.
The vocal mechanism is a complex area of the body, and for a vocalist it can
be confusing or even scary to discuss. Many small and refined muscles come into
play when we sing, and for many students, or ourselves, these muscles often do too
much to compensate for other needed muscles that are not properly engaged. We
can investigate the vocal mechanism once proper body alignment and the breathing
absolute foundation upon which our music-making rests. Lacking that essential
foundation, one risks losing the ability to make music freely and to serve humanity
suggests that:
…your proper objective is to sing with a free tone, rather than to try
beautiful tone your first objective is to put your primary emphasis in the
Body Mapping & Vocal Technique - 11
wrong place. It will result, too often, in trying to sing with tension and an
unnatural sound, and such a lack of freedom will not allow you to refine your
He also continues to state that ‚any conscious attempt to control the action of your
vocal bands will only lead to constriction of your throat muscles, which will cause
you to sing less freely‛ (Miller, 1983, p. 33). To place this in another context, it would
be equivalent to lifting a heavy barbell from the floor using only your smaller arm
muscles when you should be using your bigger leg and lower back muscles. Too
much tension in the muscles of and around the larynx is deadly in terms of vocal
health and freedom. So how do we know when the laryngeal muscles and vocal
with the vocal folds. A vocalist, with proper awareness, can feel sensations in and
around their larynx as well as hear the changes in their vocal timbre and tone (Miller
1996). For many, it may seem easier to audibly detect a difference in tone than
detecting a difference in the feel of the instrument. Richard Miller also suggests that
we can see more of the instrument than most of us think, and we need to rely on the
kinesthetic, aural, and visual senses to work towards freeing one’s voice (Miller,
1996). Watching for small habitual movements in the facial and neck muscles can be
very telling. Gaining conscious control over these movements will be very
Rhetoric.
especially body mapping. Think back to your first kiss; remember the sensations and
feelings, and verbally describe the experience. Would your use of words be the same
as mine? Would they even be the same of your significant other, spouse, or the
person with whom you shared this kiss? More often than not, no one would describe
strict and/or too general in it’s meaning. It is important when dealing with students
to let them describe, in their own terms, what they are feeling or sensing. Their
description may not coincide with yours, but it may describe the desired task or
sensation. Their terminology will make more sense in their mind. If we teachers
attempt to ‘correct’ their language, then confusion and mis-mapping may occur.
On the other hand, think about the term ‘relax’ and how many times we have
asked students to relax; too many to count for many teachers. Jane Ruby Heirich,
author of Voice and the Alexander Technique, states that people tend to relate the term
‘relax’ with a collapse of tall and aligned posture. She also suggests that using terms
maintaining good balance and alignment (Heirich, 2005). People who are
perfectionists or clear cut may use a more set or rigid vocabulary. This may cause
Body Mapping & Vocal Technique - 13
inefficient use of the body which in turn creates excess muscle tension (Thurman &
Welch, 2000). The terms and words we choose to use are extremely important to the
Tools for application. The following ideas are methods, exercises, and tools that
can be used to assist the teaching of body mapping. Some people new to their
kinesthetic sense may not be able to feel or sense much at all (Free & Ramsey, 2004).
One of the most effective and simple exercises we can do to cultivate this sense is
constructive rest. Jane Heirich also refers to this position as the ‚Alexander Lie-
…supine means lying on one’s back, face looking upward at the ceiling, with
legs stretched out. Semi-supine implies that we are not completely supine,
and Alexander suggested bent knees in order to release the lower back onto
resting position, yet it is more than merely restful. Not only does it give us an
opportunity to undo the excess habitual tension of our daily lives, but it also
has the profound effect of reorganizing the head, neck, and spine. Therefore
While in this position it is also recommended to place one to two inches of books
under the head or skull to promote the healthy curvature of the spine (Heirich,
2005). In my personal teachings I have had choirs lying in a carpeted hallway, the
to use body mapping techniques through private vocal lessons. The following
techniques have been applied in my own teaching of students and private voice
students.
Constructive rest. In supine or semi-supine position, people can really map the
body in many different ways. One technique is to try and sense all of the muscles by
slowly becoming aware of the feet and mentally working up the body to your head.
breathing process. It may be easier to feel the expansion of the ribs and lower back
while lying in supine or semi-supine position. This simple exercise can be very
themselves sing can create awareness of unwanted tensions that they may not be
able to feel, but can see. Mirrors are very helpful; full length for whole body
awareness and even small hanging mirrors for closer facial and laryngeal
observations.
Aerobic balls. Using aerobic balls of 65 -75 cm are very effective ways to help
students map the body. Lying draped over the ball on their stomach (so the lumbar
and thorax are supported by the ball) they may begin to sense a few things: 1) the
movement associated with breathing; 2) the lengthening and gathering of the spine
Body Mapping & Vocal Technique - 15
during breathing; and the releasing of tension in the shoulders, back, and neck.
Students can also drape themselves on their back in the same manner to feel the
openness of the shoulders and rib cage. Overall, a great tool for mapping.
Balance devices. Devices that promote balance and work on the physical core
of the body are also useful to body mapping. Utilizing balance or wobble boards
and/or a small trampoline will help a student immediately become aware of their
bodily alignment and movement. Standing and balancing on a device of this nature
causes the body to properly align in order to stand free and tall. Singing from a
balance device can quickly relieve unnecessary tension throughout the whole body,
(Conable, 2000). Vocal technique should be taught in respect to the body as a whole,
since the entire body is a singer’s instrument. Body Mapping is a method that can
awareness exercises, understanding the use and power of terminology, correct maps
of the body, spine, breathing process and vocal mechanism, and continually striving
towards efficient movement, students can become artistic, healthy musicians and
human beings.
Method
To test the validity of Body Mapping and its effect on a classroom setting, a
school choral students. The four-week plan was presented in a consecutive manner
always referring to previous lessons while weaving new information into the
student’s prior conception. A detailed outline, with defined terms, can be found on
page 17 of this paper. The students, upon conclusion of the study, completed a
to see if there was any audible difference in the voice after the techniques were
explored. Although 77 choral students participated in the study, twenty (20) high
school choral students were chosen at random (see Appendix C) and documented
through audio files before, during, and after the Body Mapping study.
pages from Barbara Conable’s book entitled The Structures and Movements of
Breathing into the packet to be used during the study. The students used this packet
(see Appendix E) as a reference throughout the four-week study. Class time was
given allowing the students to individually work on their personal body maps while
referring to the diagrams and information found in the packet. This was a
Body Mapping & Vocal Technique - 17
supplemental guide to help aid the students during the physical exploration of the
Four-Week Plan.
Below is the four-week case study with definitions directly following (see
Table 1). The student’s study of body mapping was completed in the following
Map of the Tongue & Jaw: using the above mentioned book, students explore
the size shape and movement of their tongue and jaw while referencing
images in their information packet. Paying close attention to senses of the jaw
and tongue will help in proper function and efficient use while singing.
Constructive Rest: this process involves lying on one’s back and allowing one’s
muscles to relax which helps the spine and skeleton to align itself. One must
constantly be aware of senses around the body and joints of the skeleton. This
Stability Balls: also known as aerobic or exercise balls, one drapes themself
over the ball letting the ball support the upper body while staying contacted
to the floor with his/her knees. When done on one’s stomach, the spine is
allowed to lengthen and back muscles relax. This is also a great way to feel
and sense the movements in the ribs and lumbar of uninhibited breathing.
When performed on one’s back, this allows the thoracic cavity to open
allowing the arm structure to align in a more natural and open position.
diaphragm, and viscera helps to free the breathing process allowing one to
forces one to find a place of alignment to stand. This also engages the whole
Onsets: sensing all movement during the start of phonation is key freeing
one’s voice. Care must be taken to establish a clear map of one’s skeleton and
Mirrors: mirrors allow students to use their visual sense as an aid to gain a
better kinesthetic sense. When used in body mapping exploration one may
Resonance & Placement: mapping of the laryngeal, oro, and nasal pharynx are
Feel the Floor: like to wobble trainers, this exercise awakens the nerve endings
on the bottom of the foot allowing the rest of one’s body to stay engaged
while singing.
During this time, the method was presented in a cumulative way, always
reviewing previous lessons. Great care was taken not to verbally label sensations or
kinesthetic experiences the students were having during the process. People have
different descriptions of what they may be feeling, however, different does not mean
they are feeling anything incorrectly. The body may be working efficiently and free
while one’s description may not make sense to another. Verbal labels were used
sparingly if at all.
Body Mapping & Vocal Technique - 20
Recordings.
The 20 students recorded for the study are all at different levels both vocally,
musically, and developmentally. The group consisted of both male and female
vocalists ranging from freshman to high school seniors. Some students still
struggled to match basic pitch, while others struggled greatly with self-confidence.
However, the Body Mapping process did help some students begin to break down
The twenty students were chosen at random to keep the collected data
unbiased. All enrolled names were placed on equal sized pieces of paper and placed
in a stocking cap. Twenty names were then pulled which led to the list of volunteers
for this case study which resulted in 6 men and 14 women. The complete list of
singers can be found in Appendix C including the student’s name, grade, and
gender.
The recordings were completed at three times during the study. All
male students were asked to sing, by themselves, a D major scale in solfege followed
by a short melody entitled ‚Lift Your Voices‛ in the key of F major. The female
‚Lift Your Voices‛ in the same key. The initial recording (A) was completed before
the study began which gave a base of comparison before body mapping techniques
were introduced. The second recording (B) was completed in the same manner after
Body Mapping & Vocal Technique - 21
the second week, or half-way through the study. The third and final recording (C)
was completed at the conclusion of the four weeks incorporating all the techniques
Survey. The survey concluding the case study for all 77 students was
ten question survey was created and completed online by the students during a class
period (see Appendix B). The survey was designed in a way that no questions could
be skipped before completion. The answers were also designed so students had to
make a choice whether they agreed or disagreed with the given question. They did
not have an option of being undecided or neutral on any given topic. The questions
were developed in this manner to try and obtain the most honest opinion of the
students involved.
Results
The theory that body mapping can improve vocal technique in a choral
setting seemed to ring true upon conclusion of the study. All recordings did not
display a significant change in vocal timbre or freedom, however some of them did.
The survey was very conclusive that most students felt Body Mapping helped free
Recordings. The audio files as a whole did not give much conclusive evidence
that the techniques improved overall singing. Out of the 20 singers only 7 students
displayed some significant audible progress with their voice. Only one of those
Body Mapping & Vocal Technique - 22
seven success stories really had a drastic change from their initial and final
Body Mapping Survey. The survey was created to get feedback from all
students who participated in the case study. Overall, the survey displayed that the
majority of students found Body Mapping to be a positive when applied to the voice
The complete survey results are listed below (see Table 2).
Discussion
The purpose of this project was to tackle the issue of teaching healthy vocal
teaching Body Mapping techniques one could promote healthy phonation without
delving too far into anatomical jargon. Body Mapping has been proven successful
through the case study, audio recordings, and student survey. One hundred percent
of students surveyed agreed that Body Mapping helped improve their overall vocal
technique. Body Mapping is a worthwhile and successful method to help teach the
The four-week process was great to observe. Students worked through the
concepts and material in their own minds and seemed to arrive at similar
conclusions of it’s worth and importance. Once they were presented with the
Body Mapping & Vocal Technique - 24
general ideas, it was up to them to kinesthetically play around with their own
perceptions of movement and space. There was a great deal of information being
educator, it was enjoyable watching the ‘light bulb’ or ‘a-ha’ moments happen
The recordings did show some improvement, but not as much as was hoped.
It was believed that through audio, one could really hear a drastic difference from
the beginning of the process to the end. A few students showed noticeable
improvement, however most did not. Perhaps a longer time frame for the whole
study would have given the students more time to tap into their body’s kinesthetic
senses. It was also difficult to determine how many people were taking the concepts
seriously and attempting to apply them to their singing. It would be very easy to
refute a concept just based on senses alone, because some concepts make you feel
weird or funny. Most people are not accustomed to getting out of their comfort zone
The recordings may have been skewed simply because many people have a
fear of solo singing. Knowing this common fear, it could be terrifying for students to
sing alone and be recorded with possible confidence and nerve issues. Self-
confidence and nerves will always play a part in solo singing no matter how much
support or praise a student receives. This simple human element may have played a
were instructed before the survey to answer honestly in attempt to prevent data
from being skewed. The collected data seems viable especially since they could not
answer neutrally. If a similar case study was to be duplicated, one may want to
include more than ten questions. Questions of more detailed information relating to
The study as a whole showed promise and success when implemented in the
classroom. It should be noted that these techniques are effective when they are
taught as a continuing process. The four week case study is simply a snap shot of
what ideally should be taught throughout an entire school year or one’s choral
career to be truly successful. The Body Mapping process will not be as effective if it’s
explored during a limited span of time as was done in this case study.
Due to the success of the study and collected data it is hoped that these Body
Buchanan, H.J. & Mehaffey, M.W. (Eds.). (2007). Teaching music through performance
http://www.bodymap.org/bodymapping.html
Chapman, J.L. (2006) Singing and teaching singing: A holistic approach to classical voice.
Conable, B. (2000). The structures and movement of breathing: A primer for choirs and
Conable, B. & Conable, W. (1995). How to learn the Alexander technique: A manual for
Free, J., & Ramsay, N. (2004). Holistic bodywork for performers: A practical guide. Great
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LLC.
Heirich, J.R. (2005). Voice and the Alexander technique: Active explorations for speaking
Miller, R. (1996). On the art of singing. New York, NY: Oxford University Press.
Thurman, L. & Welch, G. (Ed.). (2000). Bodymind & voice: Foundations of voice
education: A revised edition (Vol. 3). United States of America: The Voice Care
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Barrett, C.E. (2006). What every musician needs to know about the body: Plan for
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Conable, B. (2000). What every musician needs to know about the body: The practical
application of body mapping to making music (Rev. ed.). Portland, OR: Andover
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Dayme, M.B. (2006). An argument for whole body and holistic approaches to
research and singing. Journal of Singing – The Official Journal of the National
Association of Teachers of Singing, 63(1), 59-64. Retrieved June 28, 2008, from the
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Miller, R. (2004). Solutions for singers: Tools for performers and teachers. New York, NY:
Nelson, S.H. & Blades-Zeller, E. (2002). Singing with your whole self: The Feldenkrais
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Ware, C. (1998). Basics of vocal pedagogy: The foundations and process of singing. United
Hi Benjamin,
Thank you for your contacting GIA Publications, Inc. You may use the diagram free of charge for
your project as long as proper citations are included (which we know you will do). If your work is
ever published, you would need to contact us again to obtain additional permission. Please let me
know if you have any further questions. Have a good day.
Sincerely,
Nicole Zak
GIA Publications, Inc.
phone: 800-442-1358 ext. 33
fax: 708-496-3828
nicolez@giamusic.com
custserv@giamusic.com
2. The stability ball helps to allow the spine and back muscles to relax and
align?
3. Mapping the jaw movement helped release muscle tension in and around the
vocal folds?
4. ‚Feeling the floor‛ and the use of wobble trainers helped to free the voice
7. Mapping the resonance spaces (pharynxes) located in the head helped free up
the voice?
10. Overall, Body Mapping has improved your vocal technique and helped free
your voice?
Body Mapping & Vocal Technique - 32
Dear Benjamin,
Thank you for your email. For the educational research and purpose described in this email thread,
gratis permission is granted to reprint the pages from Barbara Conable's book as indicated below.
GIA stipulates that the © information and "Used by permission" be included in the credits of your
work. Best wishes on your project, and let me know if you have any questions.
Regards,
Sabina L. Lilly
Assistant Editor/Permissions
Good Day,
My name is Benjamin Rodgers, and I am currently the choral director in Grant, MI. I am also
currently working on my masters in music education from VanderCook College of Music. I am
completing a case study on how teaching Body Mapping techniques can improve the overall vocal
technique of a choral ensemble.
Through this case study, I would like to copy some pages from the book entitled "The Structures
and Movement of Breathing" by Barbara Conable. With your permission, I would like to use the
following pages to assist my choral students during my case study for VanderCook. They are pages:
15, 18, 19, 40 & 41.
I would also like to include the pages as an appendix in my final paper which will be printed and
bound in VanderCook's library with all other projects of the 2009 Graduate class. Please let me know
if you will allow me to use these pages at your earlier convenience. Thanks for your time, and have a
great day!
Sincerely,
Benjamin Rodgers
Grant Vocal Music
Body Mapping & Vocal Technique - 34