If you advised me in the course of the top of the pandemic that this month I might have simply launched my debut solo album, I wouldn’t have believed you. In only a few months, I went from performing in Carnegie Hall to being virtually unable to carry my left arm up from my facet, which may’ve been altogether prevented had I identified extra about muscular well being.
As string gamers, we’re primarily athletes. Our higher our bodies are working the equal of a marathon each single day whereas we rehearse and carry out. Long-standing postural variations from an early age when our immature skeletal body is rising, end result (definitely within the case of violinists) in an asymmetrical improvement of muscle groups. However, we don’t typically deal with ourselves as long-distance sportspeople, with warm-ups and downs not normally a precedence after in depth intervals of enjoying. I had no concept that placing a pause on intense performing for months would trigger my highly-trained muscle groups to flounder and even begin to realign in a brand new place, which was alien to my enjoying physique. It appears apparent now, however earlier than the pandemic I’d hardly ever had greater than every week away from my violin.
As string gamers, we’re primarily athletes
The pandemic put an virtually full cease to my high-flying, adrenaline-fuelled life, which was changed with sedentary on-line educating, podcasting, and making an attempt to maintain myself pushed and musically lively in a wholly new method. I spent many hours every day in entrance of a display, leaning ahead on my elbows and wrists, my neck unintentionally craned. This resulted in extreme shoulder, jaw and neck ache and a lack of conditioning in my shoulder girdle, which triggered a discount of power and endurance in my posterior shoulder muscle groups.
No longer being saved match by enjoying, I used to be confronted with muscular deterioration and a lack of motion vary. It was terrifying. With the assistance of my unimaginable physiotherapist, Pippa Rollitt and a group of consultants, I used to be capable of start my restoration.
Thankfully I’m now again to peak bodily health, however throughout my journey I realised that prehab is simply as vital as rehab. Usually, busy touring life don’t give a lot area for sickness or harm and we frequently solely examine an issue when extra extreme signs come up. As the saying goes, prevention is best than remedy, so it’s my pleasure to share with you these tips for good muscular well being as a performer:
1. Take time to warm-up earlier than sitting right down to play for a rehearsal session.
Some light stretching and physique motion, having heat fingers and wrists and arriving in time to really feel relaxed and targeted.
2. Keep your muscle groups and tendons heat
I swear by Turtle Doves wrist heaters, having a small scorching water bottle when enjoying in a chilly church, and if that’s not doable, placing an adhesive warmth patch on any areas of ache.
3. Incorporate muscular strengthening workouts to stop harm, which embody:
Chin tucking and cervical facet bending; mendacity nod; pectoral stretches utilizing a doorway; and a latissimus dorsi stretch.
4. Try some soothing physio workouts to calm muscle groups after an extended day of enjoying
Lying in supine place, both on the ground or an acupressure mat and doing deep respiration, or mendacity with a rolled up hand towel between your shoulder blades, while the pinnacle is supported with a pillow. This may be diverse by shifting your arms above your head or inserting them spread-eagle type both facet of you. I additionally extremely advocate retaining a small acuball helpful to therapeutic massage into areas of discomfort within the again and shoulders.
5. Take scorching baths with magnesium flakes
I attempt to have considered one of these each night time or day, regardless of the time – even at 3 am after a late live performance and a visit to the pub! It works wonders and relaxes the muscle groups, guaranteeing a way more restful sleep. I normally mix this with a brief guided mindfulness train.
If doable, this low impression, light train is fantastic to open chest muscle groups and to get some motion within the higher physique, and may be as intense or enjoyable as you want.
7. Take a break from performing
If that is various weeks at a time, attempt to do some light enjoying daily. Even quarter-hour of scales or working by way of a research is sufficient to preserve your standard ‘playing’ muscle groups engaged, lessening the shock of going again right into a busy live performance schedule.
Prioritising sleep is difficult; there are at all times extra enjoyable issues to do, events to go to after live shows, repertoire to arrange or every day household life to handle. But for me, good sleep hygiene and getting a minimal of 8 hours an evening at any time when doable makes an enormous distinction for repairing these drained muscle groups.
Performing life may be busy and disturbing, and it at all times appears as if there’s something extra vital to do than prioritise your self. I really feel like a complete superhero if I can incorporate even considered one of these items into my day or week, however once I do, it places each my thoughts and physique relaxed and I’m much more able to face the thrilling challenges on the platform.
Davina Clarke is a British violinist, internationally famend in baroque and classical repertoire. She repeatedly performs with early music ensembles together with the English Baroque Soloists, Orchestre Révolutionnaire et Romantique and the Academy of Ancient Music. Her new album, Sweet Stillness, is now obtainable for buy and to stream on all platforms here.