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Doublereed Archive - Posting 000007.txt from 2007/06
From: "Miriam Williams" <mwquacker@-----.net>
Subj: [DR-L] Re: more exercises for the hands, wrists
Date: Fri, 01 Jun 2007 16:03:24 -0400
Dear listers,
I am glad to see this topic come up for discussion. It is an ongoing
challenge for me. MUTS has helped me immensely, taking the stress off my
thumb joints (which tend to be painful at the base of the joint, a fairly
common problem, esp. in women). Trying to stay generally fit and active is a
big help. Keeping the large muscles (hip flexors, glutes, legs, lower back)
strong help the endurance level in sitting through long rehearsals.
I have found that taking glucosamine helps my joints feel better, even
though the medical community seems to think testing does not show it helps
conclusively. Omega 3 is supposed to be good, too. Found naturally in salmon
and flaxseed oil.
http://www.umm.edu/altmed/articles/flaxseed-oil-000304.htm
I'm not a doctor, just passing along what seems to work for me.
A few years ago I found a book at the public library called Preventing
Carpal Tunnel Syndrome. It contains v clear illustrations for various
stretching exercises, good for you even if you don't have problems.
More detail on some of these (a picture is worth a thousand words; but I'll
try to describe a few):
This is a little like the "storck" position as I remember it from the movie
The Karate Kid.
1.
In a standing position with arms hanging down at your side, bend at the
wrist with fingers pointing behind;
(if you are facing N, fingers are pointing S).
Slowly raise the arms straight out in front of you from the shoulders,
keeping the bent position of the wrists. You should feel a pulling at the
top of the wrists.
Keep raising up past the head (or as far as comfortable). This should take
about 5 seconds.
Now reverse direction of the fingertips/wrists (fingertips will be pointing
toward the ceiling), lowering the arms slowly, another 5 seconds. Push
forward with the wrists, palms facing out. You should feel a pull on the
underside of the wrists.
Repeat 3 times and/or whenever you feel you need a stretch.
It's good as a warm-up and cool-down after rehearsals or practice sessions.
I like to do this one in the car or during breaks in rehearsal, but instead
of raising my arms, I just push the back of my hand into my chair seat.
Also, you can just extend and push your arm(s) downward and do some wrist
rotations.
Also, just shaking, keeping the wrists and fingers loose.
2.
Interlace your fingers in front of you (like some folks do when praying).
Open the hands toward the chest, wrists go in the opposite direction.
Stretch 2 to 5 seconds.
Keeping this position, turn the thumbs down and out away from the body,
extending the arms and straightening the elbows. Hold for 2 to 5 seconds.
Slowly release. Repeat as needed.
3.
Extend arms in front of you; form a loose fist; open fingers as if trying to
throw them off with a flicking motion.
Repeat 10 times for a warm-up.
4. With wrists and fingers loose, shake, shake, shake side to side for 5
seconds. Repeat using an up-and-down motion.
For core stability and especially, lower ab work, nothing beats Pilates IMO!
Some free demo videos here:
http://www.collagevideo.com/pilates/default.aspx?source=msn&prioritycode=RP43
Background info on Pilates method:
http://www.pilates.com/BBAPP/V/about/pilates-method.html
Hope this helps. Please correct the above explanations if needed!
Best,
Miriam
----- Original Message -----
From: "Dave Metzger" <dave_metzger9@-----.com>
To: <doublereed@-----.org>
Sent: Friday, June 01, 2007 1:17 AM
Subject: RE: [DR-L] stretching exercises for doublereeders?
>I don't play a stringed instrument but I can imagine from the looks of the
>hand position and the fact that they have to press down on the strings it
>might make them more susceptible to hand and wrist pain. I've been having
>hand problems and I need to start doing these types of exercises. I could
>use some ideas of what to do.
>
> Dave
>
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