Cool Down

This video contains a simple series of easy exercises as a cool down for musicians. They can be done anytime. Below are some written notes for the Cool Down routine along with a section on important tips.
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The following exercises were first presented in a seminar for string students at San Diego State University in November 2013. This document gives a list of cues for each exercise presented in the Cool Down video.
Cool Down Sequence:
1. shoulder blade release
Release the knot or tightness that can hinder free shoulder and neck movements.
2. front of body stretch - elbows out - fingers interlaced behind head
This is a good way to let body undo its slouching over forward.
3. arm swirl - start from prayer position - dive - then sides of thumbs together - then back of hands together, wrists bent, fingers pointing to heart -
then rotate hands upward to palms facing you and little finger sides touching - then palms together going back down to prayer position, repeat.
This little arm and hand dance is designed so that you can go through different wrist and finger stretches by just using easy range, without the pressure of a stretch.
4. stand with side next to wall - reach upward with fingers easily along wall - lengthening side easily
Counteract the tendency to have one side of the body shortened more than the other after playing. Do this on both sides and see if you can be as easy on one side as you are on the other.
5. stand a foot away from the wall (still to side) - put palm on wall, shoulder height - walk forward a step or two, stretching front of chest to arm gently
Use this to prevent tightened rotator cuff muscles and to gently widen and lengthen chest and ribs.
6. last joint of finger stretch with hands and arms hanging long, wrists free and fingers wide, pulse between stretch and release a few times
Let your fingers and palms go to their full range of easy length to prevent chronic finger shortening.
7. leading with fingers from wide back and hips, bring arms out to sides and then up to above head then down
Enjoy a full range of upward arm reach with your shoulders acting as counterweights and your back widening and body lengthening to prevent your body from weighing down the free movement of your arms.
8. finish with loosening body swing
This is a nice easy swing to let your body and arms enjoy free movement.
9. Constructive Rest Position (can be done anytime - warm-up, cool-down or in between during day)
Use this to take a break anytime your can and let gravity lengthen and widen your body and release your neck.
Important tips:
Ask yourself the question: I am tightening my neck? And decide you probably are and don't know it (we usually are to varying degrees) and tell your brain to stop tightening your neck. You can send this signal anytime - it's just a brain signal! Deciding not to tighten your neck will let your head delicately lead your body into lengthening and will bring about effortless ease in your entire coordination.
Remember what we're after is a finesse in movement, large and small. This is gained through learning to have ease in your overall coordination, not by tightening, pulling or holding a different position. The idea is to cancel and prevent the pressures and tensions that are interfering with your comfort and ability. We release muscle tension by having an idea (a brain signal) of a different quality and direction of movement. That's what causes the release.
Always include your whole body - even when noticing a part.
All movements are done easily without pull or push.
All movements include a release of your neck by having an easy float of your head above the top of your spine and a release of your back into its free length and width
Stretching is not pulling on tight muscles - it's just easily increasing range
Notice and look for ease. Look for areas of ease in your body and let that ease spread to your whole body.
Be four-limbed.
Bring your instrument towards you instead of bringing yourself towards your instrument. Let it hug you instead of you collapsing forward to hug it. Let your instrument have fine balance so neither you or your instrument is stiffening. You and your instrument can move together - each with their own fine movements.
©2014 Eileen Troberman