Ask yourself two questions

1. Do you “warm up/stretch” your body before playing your instrument?
2. Do you “warm up/stretch” your body before physical exercise, such as a run or gym session?

Most of you will answer “Yes” to number 2, but not necessarily to number 1!

Keeping your body in good physical shape is essential to playing your best, and for longevity. Endurance, control and overall flexibility will aid in preventing common injuries like tendonitis and muscle sprains, improve your posture, and ultimately help you become a stronger musician.

The video here is a simple warm up for everyone.

The following stretches are also helpful to all instrumentalists prior to every practice and performance.

1. Neck stretch: On an inhale breath, gently take the side of your left cheek and press the head carefully to the right shoulder. You should keep both shoulders relaxed and feel a gentle stretch on the side of the left neck. Inhale/exhale for 5 and then gently lift the head to a neutral position. Repeat on the left side (using the left hand to bring the right cheek to the left shoulder).
2. Back stretch: In a sitting position, (preferably crossed legged if possible) inhale deeply and as you exhale, release your body toward your thighs. Use your hands as suction cups or spiders to stretch out your back: particularly your lower back and breath into the space between the lower torso and your hips. Send the breath to any tight areas in the back and then on an exhale, return to sitting upright. Repeat with a different leg crossed.
3. Shoulder stretch: Start with your arms at your sides, raise them outward and upward over your head keeping your shoulder relaxed and descended. Then return the arms to your relaxed sides.
4. Shoulder stretch: With arms relaxed at sides, gently shrug your shoulders up towards your ears and relax. Repeat 5 times.

1. Inhale the arms above the head, interlace the fingers and keeping the sitting bones/hips square, gently move your gaze and upper torso to the right. Inhale, exhale 3 times and then on the exhale return to centre. Repeat on the left side.

1. Upper arm and back: With your shoulders relaxed, gently take the right arm underneath the left arm to pull it across your body. Inahale/exhale for 5 and then release. Repeat with the other side.
2. Upper Arm: Gently take your right hand above your head, turn your palm towards the back of the room and place it on your upper shoulder. To deepen the stretch, use the left arm to provide gentle pressure. Repeat with the other arm.
3. Back: Position yourself on all fours: Hands pressed down onto the floor directly underneath your shoulders, and the knees directly underneath the hips. On an inhale, draw your belly in, chest down (arching the back) and lift your gaze upwards. Now on an exhale, press the palms of the hands into the floor and hollow the back. This is called “Cat/Cow”
4. Forearms: In a neutral position of all fours, gently turn the palms of the hands inwards, with fingertips facing towards the belly. Release and return to neutral.

If you experience pain while playing, then it is best to consult with your doctor. Likewise, if any of the stretches or exercises cause pain, STOP immediately.

Anuloma Viloma

Benefits: Alternate nostril breathing corrects any negative habits of shallow breathing. It helps to balance how we use the two sides of the brain: the logical left side and the creative right side as well as having a balancing effect on the energy system.