Pain, pain, go away,
DON’T come again another day.
All of us just want to play!
Moaning Student: “My back. My legs. My arms. My NECK, for Pete’s sake. It all hurts. It all aches. I just can’t do this. I just can’t go on—”
“—râlâlâ!” Teacher Interjects. “Remember the Quote of the Month? ‘Complaints erase good fortune. Never complain!’”
Student throws the Evil Eye.
Teacher Relents: “Look, I get it. The more you play, the more you feel it. The strain of supporting your five pound sax-baby adds up.”
Student Proposes: “Maybe I need the Vandoren Harness System.”
Pensive Teacher: “Hmm, the one that retails for $230?”
Student brings lips up to touch the tip of the nose.
Skeptical Teacher Continues: “New gear is rarely the solution.”
Impatient Student: “So what IS the solution?”
Teacher Beams: “E-S-S-E-N-T-R-I-C-S!”
Does equipment matter? Sure. But look, there are many neck straps and harnesses on the market. The price range is vast. Usually there is no way of testing the options before buying. Your teacher will be a huge help here, directing you to the best options.
But whether your neck strap or harness is simply suitable or sublime, it’s good to remember that your body is always carrying the full weight of the saxophone, one way or another.
Loose As A Goose
These days, I wouldn’t be anywhere without Essentrics, an exercise program for strengthening and stretching the entire body developed by Miranda Esmonde-White.
There are people—I know you’re out there—who simply never stretch. If this is you, the rest of this article is about everything you don’t want to know about! Stop reading right now!
But for those of you who like to move to feel better, I offer the following exercises from the Essentrics repertoire.
To alleviate lower back pain: Stand tall and roll your shoulders back. Keep your feet slightly apart. Tuck under at the hips. Look down at your feet and walk your hands down to your knees. Sway very slowly, from side to side. Try to feel/be aware of the connective muscle tissue stretching across large areas of your back. The exercise is only effective if you move extremely slowly.
To stretch, strengthen and alleviate pain in the neck, arms, hands and fingers, try the following exercises.
Stand tall, then lift your arms out to the sides. Flex your hands so that your fingers are pointing toward the ceiling. No bent elbows. Keep your arms straight. Push outward with your palms. Lift your arms up and press down with force, slowly, ten times. Keep the movement controlled. Don’t let momentum take over. Keep the same position, with your arms out to the sides and push back ten times. Little Star: Keeping your hands flexed, bring your arms down to your sides. Make a star pattern with your arms, starting low and moving your arms up over your head. Mark five points, pulling your arms behind you at all times. Three repetitions.
Release your arms and shake it out.
Stand tall and lift your arms out to the sides. Palms should be facing down. Make a fist and release it, ten times. Stretch the fingers out fully on each release. Do this exercise again with the palms facing forward. Next, start low, in the little star position, and clench and release your fists ten times, moving your arms up over your head, slowly, for ten, and then back down for ten. Repeat.
Release your arms and shake it out.
Stand tall and lift your arms out to the sides. Press each finger down individually. (Thumb, index, middle, ring, pinky.) Do each finger four times. Then rotate or circle each finger four times. At the wrist, twist your hands back and then forward, keeping your shoulders stable, five times. Then actively engage your shoulders, twisting the entire arm and shoulder area forward and back, five times.
Release your arms and shake it out.
Stand tall and lift your arms out to the sides. Make a fist with each hand. Stretch your fingers in and out as you move your arms from your sides to in front of your body, slowly, with four points. Then bring your arms back to their original position, stretching your hands in “double time” with eight points. Complete this cycle twice. Do the same exercise, but lift your arms up above your head, completing the cycle twice. Stretch your arms to the sides, palms facing the front. Open and close your fingers as wide as possible. Ten times.
Release your arms and shake it out.
Impressed Student: “The inside of my body feels like a rotating kaleidoscope!”
Gleeful Teacher: “OH YES! When the blood gets pumping, your circulation increases, your muscles release and it’s a complete physical renewal. Ride the wave! Feel the surge! Now, probably, you could practise scales for TWO hours instead of just ONE and…”
“Hold it teach—with all due respect—calmez-vous. I’m willing to do these moves. But one hour of scales is sufficient, thank you. I wouldn’t even consider doing TWO hours until I get my—“
“Vandoren Harness System?” asks Questioning Teacher.
Student smiles.
Satisfied Teacher: “Well, OK. If you get one, I want to try it too!”
Click here to try Miranda’s 14 MIN Shoulder Pain & Tension Relief Workout.
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