[Pre-gig warm-up exercises for your lower body by Waywood Music]

 

Warm-Up & Stamina Exercises for Percussionists
iv.  Lower Body

 

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

 

B.  LOWER BODY

Exercise 7

  1. Find and open space and stand straight up with hands holding down by your sides.
  2. Slowly lower your buttocks towards the floor whilst keeping a straight back.
  3. Continue until you are fully squatted and you are sitting on your heels.
  4. Hold for about 5 seconds and then slowly stand-up again.

This exercises the thighs and buttocks.

Click on images to see exercises more clearly.

[Exercise 7, starting position][Exercise 7, position 2][Exercise 7, position 3][Exercise 7, finishing position]

Exercise 7:  Thighs & Buttocks (The Descent of Man!)

 

Exercise 8

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

This exercises your quads and upper leg.

Click on images to see enlarged photos of the exercise.

[Exercise 8, starting position][Exercise 8, position 2][Exercise 8, position 3][Exercise 8, finishing position]

Exercise 8:  Quads & Upper Leg

 

Exercise 9

  1. Stand with both feet flat on the floor and rest hand against a wall to balance.
  2. Raise onto your tip toes and hold for about 5 seconds.
  3. Relax and repeat.

This exercises your calf muscles.

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

[Exercise 9, starting position][Exercise 9, position 2][Exercise 9, finishing position]

Exercise 9:  Calf Muscles

 

Exercise 10

  1. Standing upright, raise your right foot off the floor by about 12 inches/30cm.
  2. Relax your ankle and shake the loose foot for about 10 seconds.
  3. Repeat with the left foot.
  4. Continue exercising both feet until your ankles feel relaxed.

This exercises you ankle joints and feet.

 

 

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