[After gig warm-down exercises by Waywood Music]

Warm-Up & Stamina Exercises for Percussionists
vi. After the Gig Warm-Down

 

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

 

PART 3: BODY WARM-DOWN AFTER YOU PLAY

It is IMPORTANT after a gig to Warm-Down BEFORE doing anything else. This is often overlooked by drummers and percussionists (but NOT by dancers!). This will help to prevent aches and strains.

Exercise 1

  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.

This exercise warms-down the shoulders.

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


[Warm-down exercise 1, starting position][Warm-down exercise 1, position 2][Warm-down exercise 1, position 3][Warm-down exercise 1, position 4][Warm-down exercise 1, finishing position]

Warm-Down Exercise 1: Shoulders & Adjoining Muscles

 

Exercise 2

  1. a. Hold your sticks straight out in front of you between your hands. The backs of both hands should be facing the floor.
  2. b. Twist your right hand towards you so that as the back of your moving hand is upwards, the left hand begins to twist towards you.
  3. c. Continue twisting until the back of your left hand is facing away from you (at this point your right hand will have its back facing the floor and your right forearm will have turned over).
  4. d. Complete the twisting movement of your left hand until both arms are straight out in front of you with the forearms, and palms of the hands facing upwards.
  5. e. Reverse the procedure to return to the starting position.

This exercise warms-down the arms and wrists.

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


a. From in Front

[Warm-down exercise 2, starting position, front view][Warm-down exercise 2, position 2, front view][Warm-down exercise 2, position 3, front view][Warm-down exercise 2, finishing position, front view]


b. From the Side

[Warm-down exercise 2, starting position, side view][Warm-down exercise 2, position 2, side view][Warm-down exercise 2, position 3, side view][Warm-down exercise 2, finishing position, side view]

Warm-Down Exercise 2: Arms & Wrists

 

Exercise 3

  1. a. Standing on your left leg, bend your knee so that your ankle moves up to touch your buttock.
  2. b. Hold the ankle in your left hand.
  3. c. Gently pull your leg upwards until you feel tension in your thigh.
  4. d. Hold for 2 to 5 seconds.
  5. e. Relax.
  6. f. Repeat with your right leg.

This exercise warms-down your quads and upper leg.

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


[Warm-down exercise 3, starting position][Warm-down exercise 3, position 2][Warm-down exercise 3, position 3][Warm-down exercise 3, finishing position]

Warm-Down Exercise 3: Quads & Upper Leg

 

[Go to Warm-up sticking exercises for percussionists]

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