I've posted this or a variation of it before but it seems to be needed again:
A FELDENKRAIS LESSON FOR THE TONGUE
Singers and actors (and everyone else!) may sometimes find that the
tongue seems to interfere with easy use of the voice. Here is a
Feldenkrais® Awareness Through Movement® lesson that might be useful
to learn to improve your use of your tongue. Take your time. The
lesson could easily take at an hour to do. If it seems too long, skip
some of the variations listed in 3).
0) Do your best approximation to what you understand the following
instructions to be, according to your comfort. If you sense any
strain or discomfort, do fewer repetitions, make smaller movements,
go more slowly, and take more frequent breaks.
1) Do some easy vocalization. If you're a singer, maybe use an
arpeggio of a major seventh chord. Otherwise, recite a short passage
or just say your name and count to ten.
2) Gently and slowly use your tongue to touch your inner left cheek.
Do this several times, pausing after each repetition, and paying
attention to your breathing and other sensations. Do the movement as
easily as you can, without any ambition. Stop and rest, and notice
the sensations in your mouth and throat.
3) As in 2) use your tongue to touch each of the following places
several times, taking plenty of time to rest before going on the
touch the next place. After each variation, stop and rest, noticing
the sensations in your mouth and throat.
a) right inner cheek
b) roof of your mouth
c) inside of front upper teeth
d) inside of front lower teeth
e) outside of front upper teeth
f) outside of front lower teeth
g) toward your nose (you don't have to touch!)
h) toward your chin (you don't have to touch!)
4) Repeat the vocalization from 1) with your tongue gently touching
each of the places you touched in 2) and 3). After each variation,
stop and rest, noticing the sensations in your mouth and throat.
5) Repeat the vocalization from 1) with no constraint on the position
of your tongue (i.e., without intentionally putting it anywhere). How
does your experience of doing the vocalization compare with how it
was the first time?
John Link
http://www.mp3.com/JohnLinkFeldenkrais
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