Constriction is a red flag. It is a physical symptom telling us that the muscles in our larynx are not playing well together. When the "closers" and "stretchers" fight for control, the result is a voice that feels trapped rather than free.
If you are experiencing any of the following, you may be dealing with chronic throat constriction:
As with all physical activities, there is "good" soreness and "bad" soreness. If your muscles feel tired after an intense, healthy vocal workout where you performed new movements, that is a positive sign—much like a good day at the gym. However, if you "always" leave choir rehearsal in pain, or if the tightness gets worse over weeks and months, you have become "stuck" in an unhealthy muscular pattern.
Serious constriction is rooted in the improper development and coordination of the arytenoid (closer) and crico-thyroid (stretcher) muscles. To solve this, a knowledgeable teacher will often prescribe isolation exercises:
By exercising these muscles independently, they stop fighting for dominance. Once they are strong enough to do their respective jobs, they can begin to coordinate and learn how to be "friends." When the muscles that adjust your vocal cords for pitch are playing nice, constriction simply disappears.
Many singers are told to "open their throat" through excessive yawning or other forced maneuvers. In reality, you don't have to do anything to get an open throat. Your throat is naturally open and free of constriction whenever the arytenoid and crico-thyroid systems are functioning well. An "open throat" is not a physical pose; it is a result of functional freedom.
Functional freedom is always the goal of vocal training. When you stop the internal muscular war, you stop the pain. Focus on the coordination of your vocal muscles, and let your throat remain the open, flexible channel it was designed to be.