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Vocal Straw Exercise

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  • Опубликовано: 13 июн 2010
  • Ingo Titze, showing the official 'straw technique' for vocalists, demonstrating the easy technique that uses a simple straw for hard-working voices. Variations of the straw technique has roots in Northern Europe and has been used for several hundred years. Professor Titze has studied this specific technique scientifically resulting in several scientific peer reviewed publications.
    For more information about voice research and voice care, visit us at www.ncvs.org
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Комментарии • 151

  • @MeemW
    @MeemW 9 лет назад +231

    am a singer whose vocal chords were injured during a routine surgery. These exercises have been amazingly effective. I had to start off with a LARGER STRAW and with much smaller range, and then build up. Big secret is to use those abs and diaphragm to push air through. Voice is returning!

    • @TennetiSriRam
      @TennetiSriRam 7 лет назад +6

      would be grateful if some details of using abs and diaphragm are demonstrated with detailed instructions on you tube

    • @stevenroman3564
      @stevenroman3564 3 года назад

      sorry to be offtopic but does anybody know a tool to log back into an Instagram account?
      I was dumb forgot my login password. I love any help you can give me!

    • @stevenroman3564
      @stevenroman3564 3 года назад

      @Kai Beckham I really appreciate your reply. I found the site on google and Im waiting for the hacking stuff now.
      I see it takes a while so I will get back to you later with my results.

    • @stevenroman3564
      @stevenroman3564 3 года назад

      @Kai Beckham it did the trick and I now got access to my account again. I am so happy:D
      Thanks so much, you really help me out !

    • @kaibeckham8486
      @kaibeckham8486 3 года назад

      @Steven Roman Glad I could help :)

  • @renadamTWELVE
    @renadamTWELVE 8 лет назад +41

    Thank you for uploading this. After seven years of misdiagnoses I finally have a chance at therapy to return my voice. I was a singer/voice over artist, and lost my voice suddenly and (I was told) permanently after an illness/exposure: they are not sure which. For the first year it was a nearly complete paralysis. Now I am chronically hoarse. I respond to laryngeal massage, but only temporarily. As a trained classical vocalist I can do scales after hours of warm ups, but cannot take even the shortest break or it tightens back up.
    All of the treatments I was given over the last seven yers were contraindicated and at one point I was told I would be in a wheelchair with a muscular disease. Wrong.
    This year I finally met doctors who would listen to me, and a therapist who is working to try to help me avoid surgery for what are now grossly overlapping folds. My years of effort DID bring my voice back, but possible over compensated.
    Because had to step away from the therapy until I could dedicate to it fully, it has been a few weeks since I consulted with the therapist. Your vid helped to refresh my memory and give some guideposts for the procedure as I get started on a daily regimine.
    Here is to hoping. I'm so tired of getting my hopes up, sometimes.
    But if it can work... I have to try.

    • @100elija
      @100elija 8 лет назад +6

      Oh I know how you feeling. I have had MTD for almost 4 years. Pain when speaking or singing. Now I even have tense neck and muscles been trough a lot nothing really helps except for intense yawning. yawning really relaxes muscles around and my voice doesn't sound so hoarse and of course lots of water. About massage I can agree with you same for me but now I try to do massage at home with coconout oil many times a day and it really helps.
      But I won't give up. I really hope that it will get better for you too:) Keep going!
      And how are you doing now? any improvements?
      P.S. Sorry for my English I hope you understand:)

    • @luigidragonborn
      @luigidragonborn 7 лет назад +2

      how is your voice now? has it improved, and has this regime worked?

    • @wmg1958
      @wmg1958 6 лет назад

      wajdi mah So I'm curious, was the 30lbs you gained all in your throat? You might want to have your thyroid checked.

    • @imnotscreaming7938
      @imnotscreaming7938 5 лет назад

      You, your body, your sould, your mind and your voice will be perfect, don't give up

  • @allisonbenjamin6020
    @allisonbenjamin6020 2 года назад +17

    Oh my gosh! This actually does work for increasing resonance in your speaking voice! This will be super helpful for me because I often feel like my placement is tight when I talk.

  • @ChezlElan
    @ChezlElan 12 лет назад +57

    This is one of the best vocal exercices ever, for both speaking and singing voice!

    • @bradford_shaun_murray
      @bradford_shaun_murray Год назад +1

      0:48 ambulance drivers approve of this exercise 🚑
      1:16 motorcyclists approve of this exercise 🏍
      1:50 national anthem purists may not approve of this 🇺🇸
      4:29 see ya...

  • @londonlemming
    @londonlemming 12 лет назад +17

    My speech therapist linked me to this vid. She has been having me do this exercise for weeks. She has me doing "Happy Birthday". Have to admit this is one of the exercises that does help me.

  • @BigRng
    @BigRng 11 лет назад +18

    Very helpful in voice training. I've been trying Dr. Morton Cooper's voice press for a while now and haven't had much luck in getting a better voice. With this method my voice is much more pleasant. It's also easier to 'reset' my voice, even without a straw. I just hum with my lips forming an opening the size of a small straw and presto, I'm back to where my voice should be. Thank you for the upload.

  • @tropicalholmes
    @tropicalholmes 7 лет назад +19

    I really works! Thank you! I am an online interpreter and after eight hours my vocal chords are flat.

  • @MyFocusVaries
    @MyFocusVaries 12 лет назад +16

    yes, it helps for singers. my speech pathologist sent me to this video when i was having trouble with my singing voice.

  • @kimcorson7529
    @kimcorson7529 3 года назад +23

    I'm a teacher who has been losing her voice off and on over the last 4 months teaching preschool children. It returns mostly over weekend breaks, then the hoarseness returns when I return to the classroom. So, I'll try just about anything!

  • @eeezzztolv
    @eeezzztolv 2 года назад +5

    Wow! It's about time, someone finally explained this well! Thank you!!!

  • @kittiescorner404
    @kittiescorner404 4 года назад +20

    His voice is so normal when he does it. Mine sounds a little bit like a diying duck.

  • @melissa4579
    @melissa4579 6 месяцев назад

    I will sure try this. I have mild right cord paralysis due to tracheal stenosis surgery. Thank you

  • @JW-vl5or
    @JW-vl5or Год назад

    Thank you so much for teaching this exercise. My voice has been in complete shambles since I got pneumonia a month ago. A three day coughing completely obliterated my vox. These exercises me give me hope to battle hoarseness!

  • @JRMyzZz
    @JRMyzZz 4 года назад +4

    Thankin you sir. This has helped with speech trauma

  • @jesicad.685
    @jesicad.685 4 года назад +8

    Thank you, I'll start practicing these immediately. I've been trying to increase my teaching hours and my voice is the main hurdle preventing me from doing so. 8 hour days are brutal. It hurts so much to speak that I can barely talk to my husband afterwards. I'm often reduced to playing charades. 😒

    • @deepheartable
      @deepheartable 3 года назад +2

      You should combine this with relaxation practice. I am a teacher myself, i have been practicing autogenic training (you can play or download it from youtube for free and play it for yourself) and benefit a lot out of it . I notice a big difference between with and without the practice. Without the practice, i feel as if i would break my vocal chords after one hour of "abusing" my voice, especially when i teach a big size class. But after having the relaxation practice, i could say that my vocal chords are much more relaxed that i could speak longer with less tiring vocal chords. I notice that i don't have to scream when teaching.
      Practicing relaxation prior your teaching day is the best gift, and your day will not be ruined by the pain of vocal chords overuse.
      I suggest you to practice the relaxation on regular basis as you teach regularly. it will be good if you can have a break during your teaching for the relaxation. Wish you success!!!
      This man demonstrating how to use the straw is a hero for those who need to use their vocal chords a lot. Thanks for this genuine and sincere help.

  • @xenosayork2265
    @xenosayork2265 4 года назад +5

    Can overdoing this cause a airy tone or am I just doing it wrong?

  • @laurasmith7421
    @laurasmith7421 4 года назад +4

    Still loving this💕thankyou.

  • @andyyan
    @andyyan 18 дней назад

    Thanks! When singing Falsetto with a straw, the air seems not able to flow from the lung. Any tips? Thanks!

  • @chookiechooks
    @chookiechooks 3 года назад +15

    We need this guy to open a baseball game with his rendition of the Anthem.

    • @MrTidx90
      @MrTidx90 3 года назад +2

      I'd stand for that

    • @lheslie5424
      @lheslie5424 2 года назад

      Hahaha

    • @ev4836
      @ev4836 2 года назад

      Gold Sylvester K. Gold lol

  • @OurgasmComrade
    @OurgasmComrade 9 лет назад +6

    I find that my pitch range is quite shortened when doing these exercises compared to just doing "ah" or "ee" scales. What am I doing wrong? Another article said I should have a higher range when using the straw but my pitch just ends up cracking when trying to go higher.

    • @georgenaylor89
      @georgenaylor89 8 лет назад +7

      This is because you are applying too much air pressure, 'blowing' your vocal folds apart. Try 'letting go' of the air flow, and using a higher, cry placement for your upper register.
      Some voice clinicians find that the air flow is too great through a straw in the upper register.

  • @i3elieve
    @i3elieve 5 лет назад +24

    0:46 why did he show a different angle lmaoo but nonetheless thanks for the help🙏🏼

  • @Last776
    @Last776 3 года назад +7

    😅😅😅😅🤣😅😅 I loved how he waved us Good bye. The Musicians never Get old for real

  • @stacystacksbeats999
    @stacystacksbeats999 Год назад +1

    Great presentation. Great speaking voice Very effective very professional.
    Thank you.

  • @virpalsingh8017
    @virpalsingh8017 4 года назад +2

    My left side vocal chord paralysis detected. ..if i will recover my voice. .please suggest. .

  • @laurasmith7421
    @laurasmith7421 5 лет назад +3

    Many thanks, and blessings to you.❤️

  • @shashvatshukla
    @shashvatshukla 7 лет назад +3

    Great tip, will incorporate this into my practice!

  • @meghasharma5946
    @meghasharma5946 5 лет назад +2

    I am just not understanding whether to inhale air while exhaling air ??? Like what is the technique ??

    • @FiveMinuteCall
      @FiveMinuteCall 4 года назад

      You're exhaling air through the straw whilst phonating, then inhaling normally.

  • @erwanlm8814
    @erwanlm8814 3 года назад +2

    Thanks so much for this video ! How to save your voice in 4 minutes !

  • @probtub
    @probtub Год назад

    I wonder...would just humming (no straw) provide the same benefits?

  • @millimer6465
    @millimer6465 4 года назад +2

    Wow awesome Thank you for sharing your channel.

  • @titirititiri6360
    @titirititiri6360 2 месяца назад

    Am I doing something wrong? I can’t seem to get any sound out of the straw

  • @yn575
    @yn575 Год назад

    Ive got bilateral sulcus and my voice therapist has given me this exercise I hope it helps

  • @iAmMadeOfSoup
    @iAmMadeOfSoup 3 года назад +8

    Spit started coming out 😂

    • @cghynd
      @cghynd 2 года назад

      yup same here hahah XD

  • @DavidGouthro
    @DavidGouthro 10 лет назад +54

    I think I will get my name printed on straws and use them instead of business cards!

  • @tan9750
    @tan9750 4 года назад +3

    What is the best diameter for a phonation straw?

    • @FiveMinuteCall
      @FiveMinuteCall 4 года назад +1

      This depends on your individual physiology, as well as the task at hand. In general: shorter + wider diameter straws = lower resistance, and longer + narrower diameter straws = higher resistance.

  • @tjm105
    @tjm105 Год назад

    Can't this be done without a straw. Is the purpose of the straw to even out air flow?

  • @nomandad2000
    @nomandad2000 3 года назад +1

    Can you show me how to sing like Lemmy from Motörhead?

  • @atarijam
    @atarijam Год назад

    where can i find to buy narrow straws (3mm or less) as I am not having any luck online?

  • @CorneliusHDybdahl
    @CorneliusHDybdahl 4 года назад

    The point of the exercise is to raise the supraglottic inertance and practice sustained voicing through acoustic register changes / formant crossings, correct? It is meant to promote more epilaryngeal narrowing, right?
    With epilaryngeal narrowing, I can make the sound bright and buzzy, though requiring a lot of abdominal support. It seems buzzier, even when listening back to a recording, than when I hear other people do the same exercise, but if I try to mellow the sound a little, I lose the ease in the throat. Is it meant to sound outright brassy?

    • @derricksmith2546
      @derricksmith2546 3 года назад

      It is different for everyone, but it's meant to create a balance of pressure by giving a small amount of back pressure on the cords so they continue to vibrate with reduced breathiness, thus hoarseness.

  • @Lisaslivelylife
    @Lisaslivelylife 7 лет назад +2

    I'm excited to try this!

    • @putin6018
      @putin6018 3 года назад

      Is the best exercise ever

  • @zenabi700
    @zenabi700 Год назад

    How can I get through my vocal break with straw phonation?

  • @MattGarcyaDC
    @MattGarcyaDC 2 года назад +1

    But what is the straw suppose to do

  • @TAeJUnJANg
    @TAeJUnJANg 4 года назад +1

    진짜 레알 best vocal Exercise

  • @laurasmith7421
    @laurasmith7421 5 лет назад +1

    Very useful! With gratitude,♥️

  • @tomaslopez9278
    @tomaslopez9278 7 лет назад +2

    I can plug my nose while using a regular drinking straw, but it seems almost impossible when using a thin coffee stirrer straw. Anyone else having this issue??

    • @angiemunsey363
      @angiemunsey363 6 лет назад

      Some other chick said she had to start out with a reg one and work to the stirrer.

  • @plutoniangirl
    @plutoniangirl 12 лет назад +1

    YES ! absolutely!

  • @akashsharmaa16
    @akashsharmaa16 3 года назад

    I did it for the first time it was good but aat high pitch my throat started hurting as if something is rubbing vigorously why so sir ?

  • @MsHlewis3
    @MsHlewis3 12 лет назад +2

    When performing this exercise should you feel your soft palate working or a completely relaxed throat?

  • @brywool
    @brywool 12 лет назад +6

    Does this help for singers too?

    • @CH-tj2ru
      @CH-tj2ru 6 лет назад

      Yes!

    • @GetWellSoonR.E.M.
      @GetWellSoonR.E.M. 4 года назад

      Yup! I love this exercise when i warm up and during practice if i notice im using weird habits or holding tension in bad places. Its sooo helpful for creating healthy vocal cord closure and creating a balance between air and muscle.

    • @eufrarodriguez8568
      @eufrarodriguez8568 2 года назад

      Si

  • @kellykeegan111
    @kellykeegan111 3 года назад +1

    This is dope, thank you!!

  • @ninettenoronha1725
    @ninettenoronha1725 2 года назад +1

    Super thank you

  • @puoreproductions
    @puoreproductions 13 лет назад +1

    Very useful, thank you.

  • @jutta8227
    @jutta8227 3 года назад

    Thank you very much ❤️🙏🏻

  • @roryoconnor861
    @roryoconnor861 2 года назад

    Great. Thanks

  • @heal.alenamana
    @heal.alenamana 3 года назад

    Amazing - THANK YOU !

  • @alexiamoyano8206
    @alexiamoyano8206 4 года назад

    Hi, I do the exercise but the sound is doesn't flow continuously, comes and goes... even though the air flow continuously.

    • @FiveMinuteCall
      @FiveMinuteCall 4 года назад

      You might need to adjust the size of straw you're using, and how much back pressure you're generating. Shorter + wider diameter straws = lower resistance, and longer + narrower diameter straws = higher resistance. Hard to fully advise without working with you, but certainly play about with the resistance first and see if that helps tease the VF's into consistent oscillation.

  • @alijahc038
    @alijahc038 3 года назад +2

    When you start on skinny straws and its extremely hard to phonate

  • @217048623
    @217048623 6 лет назад

    Great exercise!

  • @lisabug75
    @lisabug75 3 года назад

    Will a cocktail plastic straw about 5inch work?

  • @sidhimagoel2802
    @sidhimagoel2802 6 лет назад

    Can we use SOVTE in vocal pathologies?

  • @alexencel2353
    @alexencel2353 9 лет назад

    I have found my tissue moves gently in line with what I am singing. The way I read SilentFreyja's comment this is not the way.Am I doing something wrong?
    Would pinching my nose lightly be a good way of ensuring no breathing through it?

    • @derricksmith2546
      @derricksmith2546 3 года назад

      it's important to differentiate the 'm' sound (through the nose and from the 'ooo' sound (through the mouth). The 'ooo' sound is what you want for this technique.

  • @bastaprimo3054
    @bastaprimo3054 5 лет назад +1

    Not sure how he does this exercise through a coffee stirrer. It creates a lot of pressure when I do this, and I can't go beyond speech range. Anyone else have this problem?

    • @daivboveri
      @daivboveri 5 лет назад +1

      Basta! Primo it’s not a coffee stirrer. It’s a cocktail straw! I’ve tried a coffee straw, and you’re right, it’s impossible.

  • @B-RollBooks
    @B-RollBooks 8 месяцев назад

    This exercise is what my ENT advised, so I'm amazingly grateful for the demonstration. But it is also the funniest thing I've ever seen.

  • @dannyvicencio
    @dannyvicencio 4 года назад

    Will you get the same effect if you just point your lips and allow a small hole with the same diameter as a straw?

    • @georgelustrea2912
      @georgelustrea2912 3 года назад

      Good question..Did you find a answer? I have a weak vocal chord because of radiation treatments In '03...

    • @LudmillaTSF
      @LudmillaTSF Год назад

      No it doesnt work like that ! That doesnt give u the pressure of the long straw

  • @helenasol1929
    @helenasol1929 4 года назад

    Gracias saludos desde mexico

  • @anniekeefe6181
    @anniekeefe6181 2 года назад +5

    This technique is like vocal medicine with GOOD side affects!!

  • @chensenhan
    @chensenhan 11 лет назад +1

    thank you!!

  • @nareshtyagi77
    @nareshtyagi77 10 месяцев назад

    can we use kazoo

  • @johnparadise3134
    @johnparadise3134 7 лет назад +3

    What is meant by singing from the mask? Is that what he's talking about when he says your voice will seem to be coming from your eyes?

    • @isabelamoschkovich3208
      @isabelamoschkovich3208 7 лет назад

      John Paradise Yes!

    • @pksferdinandd8227
      @pksferdinandd8227 6 лет назад +1

      But you should take that only as a sensation because in reality, the voice doesn't efficiently resonate on the mask. The main two formants are the pharynx and the oral cavity and letting air through the nasal cavity sounds odd and isn't efficient. Many people use the singing from the mask term when they actually mean "twang". I'd recommend you to understand phonation not with imaginery but with anatomy and the actual biomechanical processes.

  • @guitarrainstrumentaldenest513
    @guitarrainstrumentaldenest513 4 года назад

    puede cecirme por favor si tengo que dejar salir aire tambien por la nariz?

    • @rodrigoplaza197
      @rodrigoplaza197 4 года назад

      En el video se explica que no, y para verificarlo, fíjate que el sonido no cambie al apretarte la nariz.

  • @r.w.7768
    @r.w.7768 Год назад

    Don’t you need the water to bubble in?

  • @jelliemish
    @jelliemish 2 года назад

    I think I actually always press my voice because the feeling he described of it shouldn't feel like is how my voice always feels....

  • @filakyle3663
    @filakyle3663 4 года назад +1

    You are great. But In my imagination I saw suddelny you at Super Bawl stadium and as super famous singer in very expensive suite and beeing expected as most formal person, suddely pick up a strow and sing nation hymn. That made me rolling on a floor 😆😆😆 No pun intended. If you are famous singer, please do it somewhere and your video will hit tops I am sure. Hihi.... Ok, but i got the idea behind it. Thanks for a video.

  • @lakemasterex7582
    @lakemasterex7582 4 года назад

    does this work with muscle tension dysphonia?

  • @MonaLisaFaceMusic
    @MonaLisaFaceMusic 3 года назад +2

    I’m always confused why people do the chest voice up for the first glide. If someone has vocal inflammation it’s so much more soothing to go from head voice down, or idk. Atleast it has been for me.

  • @MarkWettinger
    @MarkWettinger 7 лет назад +8

    Perfect while waiting in the elevator ;)

  • @Suertsje
    @Suertsje 11 лет назад

    Thank you :)

  • @mikey5878
    @mikey5878 2 года назад +1

    This is a singing cheat code

  • @mathiaspage6755
    @mathiaspage6755 5 лет назад +1

    Okay, now whea’s Wall Street?

  • @SHA8UTIE
    @SHA8UTIE 11 лет назад +2

    If I don't raise my soft palate, I will have air coming through the nose so I raise mine.

  • @rohanangne6212
    @rohanangne6212 3 года назад

    If i press my nose,the sound completely stops,what should i do?

    • @derricksmith2546
      @derricksmith2546 3 года назад +2

      it's important to differentiate the 'm' sound (through the nose), and the 'ooo' sound (through the mouth). The 'ooo' sound is what you want for this technique so it comes out the mouth.

    • @FiveMinuteCall
      @FiveMinuteCall 3 года назад

      @@derricksmith2546 Yep! This is correct. A good way to get this right is to make an "Ooo" vowel sound FIRST, then slowly move your straw into position, allowing the straw to accommodate the sound. If you pinch/unpinch your nose and the sound still changes, try holding your nose in the pinched position and try to refocus the sound through the straw. Might just take a bit of troubleshooting, but you'll get it. Kinda like riding a bike - learn once and learn forever.

    • @sentinelprime5728
      @sentinelprime5728 5 месяцев назад

      ​@@derricksmith2546what a mastermind

  • @345kobi
    @345kobi Год назад

    0:35 1:15. 1:50

  • @bcda9663
    @bcda9663 2 года назад

    1:50

  • @pickerman6344
    @pickerman6344 2 года назад +1

    so, get a straw and make dirtbike sounds 😂

  • @manimotard5429
    @manimotard5429 3 года назад +2

    The comedy begins at 1:50

    • @chicagomick3735
      @chicagomick3735 Год назад

      The way that he stands at attention, is how he really lands it. His patriotism shines through.

  • @angelcastellanosmartinez2412
    @angelcastellanosmartinez2412 2 года назад

    ejercicio de paja vocal? eso es una felacion

  • @ellenrectorable
    @ellenrectorable 6 лет назад

    :)

  • @ettoredipugnar6990
    @ettoredipugnar6990 9 лет назад +1

    Or you can just hum with out the straw. Scales , what ever .

    • @anna-karinthalin-karlberg4694
      @anna-karinthalin-karlberg4694 9 лет назад +2

      Richard Guglielmi The difference between humming through a straw and humming through your nose is the airflow. If you don´t desire an open nasal cavity while singing the exercises that you choose should do the same. There fore in such a case humming through a straw is a better choise then humming on a nasal consonant like m, n or ng.

    • @ettoredipugnar6990
      @ettoredipugnar6990 9 лет назад

      How does one consciously sing with or with out their Basel passages either opened or closed ? If you held your knows while singing it would sound horribly ?

    • @gregorysankowich2581
      @gregorysankowich2581 8 лет назад +10

      +Richard Guglielmi Both of you are missing the point. Humming through a straw elongates the vocal tract and sends a back pressure on top of the voice, elongating the oral pharynx allowing for less torque on the vocal folds when the exercise is finished. The point is the back pressure that stretches and unpresses them much deeper than using a traditional /m/ hum or other nasal consonant. As for the nose, proper vocal direction is oral.

  • @manimotard5429
    @manimotard5429 3 года назад

    How was this recommend to me LOL

  • @ellenrectorable
    @ellenrectorable 6 лет назад

    Dongle

  • @mrsb-e8879
    @mrsb-e8879 Год назад

    That's not the national anthem. No, hold up, he's not British.

  • @lilmisspettiieee
    @lilmisspettiieee 3 года назад

    Literally the oldest video I have ever seen on my RUclips 10 years old like I was a baby

  • @ellenrectorable
    @ellenrectorable 6 лет назад

    \(^u^)/

  • @Greenriver842
    @Greenriver842 4 года назад

    Ok... i'm gonna walk away slowly pretending i didn't see this... 😫

  • @Asdayasman
    @Asdayasman 8 лет назад +1

    Your vocal range is tiny.

    • @renadamTWELVE
      @renadamTWELVE 8 лет назад +40

      You completely miss the point and seek to insult. Why post at all?

    • @TotalSinging
      @TotalSinging 7 лет назад +8

      because he's an internet "expert" *wink *wink

    • @NessCraig
      @NessCraig 6 лет назад +4

      Kevin Richards RPM Vocal Studio He is the leading Vocologists in the world based out of University of Iowa. Just because this medium is accessible to everyone doesn’t mean what he is saying isn’t sound.

    • @HenryOlongaOFFICIAL
      @HenryOlongaOFFICIAL 5 лет назад

      ruclips.net/video/CE6zy8aUwtQ/видео.html

    • @ternitamas
      @ternitamas 5 лет назад +2

      he's not a singer, he's just demonstrating how to do the exercise