Warm-Up & Stamina Exercises for Percussionists

CAUTION:

ALTHOUGH the exercises below have been reviewed and approved by a qualified physiotherapist, PLEASE BE CAREFUL.

DO NOT ATTEMPT ANY OF THESE IF YOU KNOW THAT YOU HAVE A CONDITION, including bad back, joints which dislocate easily or muscle, bone or tendon disease WHICH WILL EITHER BE MADE WORSE, OR WHICH MAKES YOU SUSCEPTIBLE TO INJURY.

If in doubt, CONSULT YOUR DOCTOR OR PHYSIOTHERAPIST.

ALWAYS START GENTLY, EXERCISE CAREFULLY AND NEVER OVERDO IT. Strains, sprains, chronic muscle or tendon damage WILL NOT DO YOU ANY FAVOURS

The aim of these exercises is to

• Provide you with a safe and effective warm-up routine so that you are relaxed and your muscles are warm, exercised and ready for action
• Allow you to 'Warm-Down' AFTER the gig to help prevent post-gig aches, pains and strains.

The following pages contain a range of exercises which are intended to be performed IN THE ORDER IN WHICH THEY ARE PRESENTED.

However, you can access the individual exercises by choosing one of the following links:

UPPER BODY

• Shoulders and Shoulder Girdle
• Arms
• Wrists

LOWER BODY

• Thighs & Buttocks
• Quadriceps Muscles
• Calf Muscles
• Ankles & Feet

STICKING EXERCISES

• Hands & Fingers
• Feet

WARM-DOWN EXERCISES AFTER GIG

• Shoulders
• Arms
• Lower limbs

Part 1: BODY WARM-UP BEFORE YOU PLAY

We will start from the top, working downwards and outwards.

A. UPPER BODY

i. Shoulders

Start by exercising the SHOULDERS and SHOULDER GIRDLE.

Exercise 1

1. a. Pull right shoulder up towards your ear.
2. b. Push shoulder backwards.
3. c. Push shoulder downwards.
4. d. Push shoulder forwards.
5. e. Repeat with your left shoulder.

This exercises the shoulder girdle and adjoining muscles.

Click on the images below to see enlarged photos of the exercise.

Exercise 1: Shoulder Girdle & Adjoining Muscles (1)

Exercise 2

1. a. Place your hands behind your head with fingers touching.
2. b. Pull the elbows back until you feel tension in your shoulders.
3. c. Hold for 5 seconds.
4. d. Push the elbows forward until they meet and touch in front of your face (keep your fingers touching behind your head).
5. e. Hold for 5 seconds.
6. f. Repeat.

Click on the images below to see enlarged photos of the exercise.

Exercise 2: Shoulder Girdle & Adjoining Muscles (2)

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