Welcome to a video about Stretching for Musicians
before and after playing
You asked me a lot for this video
And I always talk you about
my stretching and warming up
without the instrument
which is very important
to avoid injuries,
stretch the stressed muscles,
not only muscles, but the tendons, nerves...
I am not a physio
nor personal trainer
but I've done a compilation of exercises
that relieve me (personally)
and help me to warm up my hands and arms
before and after playing
these exercises are a compilation of different
disciplines as belly dancing,
or a very interesting book of Bob Anderson about stretching
for different kind of exercises
and from different videos of yoga, pilates...
that I found on Youtube
and helped me a lot
then I share it with you in case it helps you
but different things are good to each one,
so you can try
and if you have any trouble,
the best thing is going to a physio, to the doctor,
and to a professional
Let's start!
you should keep each position from 15 to 30 seconds
I always start shaking hands
as if you were splashing water
we let free our hands
back and forth
and down
we put our hands behind our head
and we try to take the elbows
as if we wanted to touch the wall
PINK = MORE STRETCHED PART
and let's relax
the most important thing is to get as far as we can
do not force muscles more than we can
take a hand under the back
and the other
by the other side
I mean, one below and one above
we try to touch both hands
and keep the position
if we can't reach
we stay where we can
and we take the t-shirt
or we stay there
breathing
if we reach both hands, we do it
we take each other
doing it everyday we'll reach more
each time we do it
and we will be more flexible
Then we change arms
we undo the position
open the arms
and do it upside down
now the right arm
is the one that passes over
and left arm goes underneath
we breath deeply
to send oxygen
to the muscles,
and everything that forms the muscle chain
and releasing air
we drop
Now, behind the back
we take an arm
and we take it
and stretch it
if we stretched this arm
we'll bend the neck
to the opposite side
deep breath
to intensify this exercise
we can look down
to the left, down
trying to take the chin
to the opposite shoulder of the one we're stretching
this is how we intensify this exercise
now we change arms
we're going to stretch this one
we take it with this hand behind the back
we stretch it
and we bend the neck
to the opposite side
taking the ear to this shoulder
deep breath
we can also intensify this
looking down
and taking the chin
to the opposite shoulder
we try not to raise the shoulders
when we're stretching
nor forcing too much
now we're doing this exercise
touching both palms of the hands
and bringing down the elbows
and the palms down
now behind the back
we touch the palms of our hands behind the back
as far as we can get
you don't have to do it perfectly
I don't get to touch them completely
but you can stay there breathing deeply
we drop
now we try to take our fingertips to the ceiling
we touch our palms
and take it high
breathing
and drop it
Repeat
we are favoring blood circulation
Now we're going to do the same
but crossing the hands
and touching high
taking up the arms
without stressing shoulders, neck...
we breath
we change sides of the arms
and we touch the palms
and drop it
we take up the arms
and one of them
goes down
and we take the elbow
we press to one of the sides
we can stretch the shoulder and the arm like this
and change
now we take the other elbow
and press to the other side
Now, one of the arms will look to
the other side
and
we try to get it straight
pressing over the elbow
trying not to bend it
keeping it straight
and stretched
we're stretching like this
the shoulder
to intensify the exercise
we can look
to the same side we're stretching
and breath deeply
we'll notice the stretching on the shoulder and the back
now we do the same with the other arm
we drop
we can do this exercise
which is like climbing a rope
what we do is stretching
each side of the body
stretching the spine
now we take the hands
and take it up
the palms
look up to the ceiling
and take it up
drop it
a good exercise when the back aches
is putting an elbow over the other
and trying to touch the palms
carrying ahead the arms
we'll notice the stretching in the back
we change an elbow over the other
and the opposite
touching the palms too
we take it as far as we can without forcing
we take the arms behind the back
and stretch it
if we want to intensify the stretching
we have to have heated the muscles before
and it gets intense
so we have to be careful
WE TAKE DOWN THE BODY
the head is upside down
we try not to bend the legs
keeping them stretched
and rise slowly
this exercise does a little torsion
it bends a leg over the other
we touch with the opposite arm
the knee
and with the other arm
we look behind
pressing with this hand the knee
helping us to bring the body back
looking to the opposite hand
releasing the air we drop
and bend the other knee
we put the other hand
and the opposite hand goes behind
to relax the shoulders
what we do is
to take up the shoulders
breathing deeply
we drop
getting down the shoulders
we can also get down quickly
this exercise is common to stretch the forearms
taking a hand
and stretching all the arm
we try to take also the thumb
sometimes we forget it and it is important to stretch the thumb too
now, the other arm
we can do it over the table
putting the palms there
on the opposite side
we're stretching the forearms
in another position
we can control the strength
with the position over the table
search a wall or a flat surface
and put the hand
in that wall
we get perpendicular
and look to the other side
take down the shoulder
and you'll notice a huge stretching
of the nerves
according to some physios I saw on Youtube
and we breath deeply
the more you take down your shoulder,
the more intense you become the stretching
now we do the same with the other arm
looking to the opposite side
we add neck stretching too
you can start up and down
we breath up and drop down
side to side
and then doing semicircles
from one shoulder to another
it is important to control the breathing while doing this
we do rotations of the wrists
as if we dance sevillanas
this removes tension
from the wrists
and from the arms
we take it up
and get down in circles
down
to warm up
from the little finger we close
finger by finger the hand
and turn the wrists from the thumbs
we close from the little finger
and open from the thumb
open and close the hands
to benefit the circulation
before playing too
when it's cold outside
although you should wear gloves too
I always wear gloves before a concert/audition
when it's cold
to get the hands warm
and a tip that a physio told me once
was massaging this area
because there are
the points of the heart,
lungs and concentration
according to chinese medicine
these are the meridian points
and if we massage it,
we'll benefit the concentration
and the relaxing
in the other hand too
before playing, to get relaxed,
we can do exercises to remove tension
quickly
I hope you like this video a lot
and it helps you to stretch and warm up
before or after the daily practicing
thank you so much for watching
suscribe,
share, or like
if you liked it and if you want it
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