British Association for PERFORMING Arts Medicine
Don’t Cramp Your Style
Introduction
This factsheet is also available as a folding pocket sized leaflet. To order copies of the leaflet please email info@bapam.org.uk.
Check our health resources for more advice and resources, including guidance on warm-ups, physical and mental health, vocal health, nutrition and touring. Find out about our free healthy practice training sessions and creative community support by looking at our events.
Warm Up Exercises for Musicians
All skilled physical activity, including music performance, should be preceded by a warm-up to increase the blood flow to muscles, free up motion and prepare the body for healthy and effective activity.
Here are some useful exercises to help you warm up before you play. Remember:
- A warm-up does not involve stretching. You should only do gentle stretches after playing once your muscles are warm
- A breathing exercise or visualisation can help you mentally prepare. If you are nervous, stay positive. Remember that fear is close to excitement and telling yourself I’m excited about this performance can make a big difference
- Check your posture. Stand with feet a hip width apart and knees slightly bent. Breathe slowly and rhythmically throughout
- Keep well hydrated. Drink enough water before, during and after practising and performing
- Be careful if you have high blood pressure or feel dizzy. STOP if you feel pain. If you are hypermobile (very flexible), you should seek advice from a performing arts specialist
- Don’t forget to take regular breaks during practise and performance. You can repeat the warm-up exercises to release tension and to re-align posture
- Check the BAPAM website for more healthy performance guidance and contact us if you have any queries or concerns
Exercises 1 – 6
REPEAT EACH 5 TIMES
1. Head Turns
Turn your head from side to side
2. Head Drops
Drop your head forwards and backwards
3. Shoulders
Raise and lower your shoulders, and roll forwards and backwards
4. Arms
Swing each arm full circle
5. Side Bends
Hold your left arm overhead and tilt your body to the right. Alternate with bends to the opposite side
6. Pulse Raiser
March on the spot with opposite arms swinging
This exercise is aerobic: build up stamina by starting for 1 minute and increasing by 30 seconds each week to a maximum of 3 minutes
Exercises 7 – 11
REPEAT EACH 10-15 TIMES
7. Wrist Bends
Relax your arms and hands by your sides with the palms facing in. Bend and extend your wrists
8. Wrist Rotations
Relax your arms and bend them at the elbows. Circle your wrists
9. Forearms
Rotate forearms outwards and inwards
10. Hands
Form and release a fist
11. Fingers
Spread your fingers then bring them together
Cooling down after playing
HELPS YOU RECOVER PHYSICALLY AND PSYCHOLOGICALLY FROM THE SESSION
- Play something soft, slow and simple
- Gentle stretches help lengthen muscles out of play postures
- Sit or stand with feet wide apart. Allow arms and body to fall forwards and hold for at least 1 minute, feeling muscles lengthen down your back
- Lie or sit and breathe slowly, allowing ribs to extend sideways
- Quietly contemplate what you have been doing
Authors: Drusilla Redman, David Fielding
Illustrations: Luke Skirenko, Alan Watson
Acknowledgements: Jill Guymer, Lucy Heyman, George Odam, Sarah Upjohn
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