Day 9: Sustained Phonation & the CT Plank

Today’s exercise is a deep dive into sustaining sound—and the muscular control that makes it possible.

Why sustained phonation matters

Working on sustained phonation isn’t just about holding notes. It’s a meaningful measurement of vocal health and control. When you improve your ability to sustain tone, you gain:

  • The capacity to sing longer, more expressive musical phrases
  • Better control over subglottic pressure (which supports dynamics and stability)
  • Increased coordination across breath, resonance, and articulation systems

Muscle balance and voice use

Most people spend their days speaking in what’s known as a thyroarytenoid (TA)-dominant voice configuration—what we often call “chest voice.”

That’s not wrong, but it builds a natural imbalance: the cricothyroid (CT) muscles, which control pitch elevation and subtle vocal stretching, tend to be underdeveloped. Over time, this can make singing higher more effortful.

This exercise functions as a gentle plank for the CT muscles. Done consistently, it slowly builds strength and endurance where many singers are weakest.

Instructions: Sustained Pentascale (Vocal Function Exercise)

  1. Maximally inhale
  2. Engage a breath support strategy — Use one of the techniques from Day 1 (Isometric Pull, Anchor Squeeze, or Rib Press) to expand the thorax and stabilize airflow. This helps reduce excessive air pressure and encourages a steady, efficient release of breath.
  3. Make tight “oh” /o/ lips, protruding slightly more than usual. You should hear or feel a sympathetic buzz on the lips.
  4. Sustain the note for as long as possible, using your breath support strategies (Isometric Pull, Anchor Squeeze, Rib Press)
  5. **Do each of the five notes twice (take a moment between each to catch your breath) **

Pitch Sets:

  • Soprano/Child: C4 (Middle C), D4, E4, F4, G4
  • Mezzo/Alto: B3, C4, D4, E4, F4
  • Tenor: E3, F#3, G#3, A3, B3
  • Baritone/Bass: C3, D3, E3, F3, G3

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🎯 Reminder: There’s no benefit to pushing higher. The goal is not pitch—it’s duration and steadiness.

Track your times daily. Don’t expect constant progress, but do expect growth over weeks and months. Stay consistent, and your voice will get stronger where it matters most.

Reflection

What did you notice about your breath control or muscle effort during today’s exercise? Was one pitch easier to sustain than the others?

Take a moment to jot down your observations. Patterns over time can reveal where your technique is improving—and where it still needs attention.