Three Easy Yoga Poses for Percussionists: When You Feel Better, You Play Better

Before beginning, any yoga or stretching regimen, consider the following to ensure that you are stretching safely.

• Stretch to the point of “Stretch Sensation”—NOT pain.
  • Stretch feels like: dull, broad, achy, tingling, lengthening, compression. You should retain the ability to maintain deep, slow, even breaths and relaxed facial muscles with a loose jaw and soft gaze. 
  • Pain feels like: sharp, stabbing, shooting, numb, “ow.” Pain makes you unable to maintain deep, slow, even breaths and unable to keep facial muscles relaxed with a loose jaw and soft gaze.
• Stretching to the point of pain can actually increase tension in the area you are trying to loosen, and at worst can cause damage and strain. 
• Moving with mindfulness and paying attention to what the body is saying while in these postures will help maintain a healthy, comfortable, and long playing career.

UPPER BACK AND SHOULDERS
Eagle Arms

• Sit upright
• Bring arms out to the sides, sweep the right arm under the left, cross at the elbows
• Bring either the hands to opposite shoulders, the backs of the hands together, or wrap the arms around each other to bring palms together (the more wrapped the arms are the more intense the stretch will be)
• Keep shoulders down
• Bring elbows up so upper arms are parallel to the floor
• Bring wrists away from the face to create a right angle
• Keep chin level and ears over shoulders with gaze forward
• Take deep, even breaths, focus on the breath expanding the upper back
• Unwind arms and repeat on the other side with left arm under right.

Eagle Arms with Sticks

• Take sticks in the right hand
• Sweep right arm under left so arms are crossed at the elbows
• Take hold of other end of the sticks with the left hand
• Bring the grip of the hands closer together for a more intense stretch; bring them farther apart for a less intense stretch
• Repeat on the other side with sticks in the left hand and left arm under right

The Eagle Arms stretch warms up and stretches the upper back and shoulders, especially trapezius, and upper part of the thoracic spine (mid/upper back). It also creates compression in the shoulder joint. When you compress a joint it allows fresh oxygenated blood to flow into the area when the stretch is released. This flushes out anything stuck and stagnant in that area, increasing range of motion and ease of movement. If done regularly and mindfully, it can ease chronic pain and pinched nerves. 

SHOULDER BLADES, MID-BACK, AND SIDE BODY
Scapula Stabilizer on a Chair/Stool

• Sit upright
• Bring feet more than hip distance apart
• Keep hips level and twist torso to face the right knee
• Take right hand to side of chair for support
• Bring left hand to right knee
• Press right knee out as you pull against the knee with the left hand
• Round into the back bringing chin towards chest (don’t “tuck” chin, keep space in the throat as you round)
• Let inhales expand the area behind the right shoulder blade, exhales relax further into the stretch
• Repeat on the other side

Scapula Stabilizer on the Floor

• Sit cross-legged 
• Keep hips level and twist torso to face the right knee
• Take right hand to floor next to right hip for support
• Bring left hand to right knee
• Press right knee down as you pull against the knee with the left hand
• Round into the back bringing chin towards chest (don’t “tuck” chin, keep space in the throat as you round)
• Let inhales expand the area behind the right shoulder blade, exhales relax further into the stretch

Adding Dynamic Movement

• Inhale to straighten upright (still facing the knee)
• Exhale round back
• Repeat for several rounds of breath then do the other side

The Scapula stretch warms up and stretches scapula stabilizers (small muscles under/behind the shoulder blades), latissimus dorsi muscles “lats” (back side body), and intercostal muscles (small muscles between ribs). It relieves tension behind the shoulder blades and increases range and ease of movement in the shoulder and upper back.

LOW BACK, HIPS, AND QUADS
Low Supported Lunge

• From a kneeling position, bring one foot forward
• Be sure that the knee doesn’t go past the ankle and keep the shin upright and perpendicular to the floor
• Move the back foot back until you feel a stretch in the front of the hip (you might also feel it in the low back and/or quad)
• Keep upper body lifted and spine straight; don’t collapse onto the thigh
• Put a cushion under the back knee if pressure on it causes discomfort
• Repeat on other side.

Adding Dynamic Movement

• Inhale bringing hips forward into the lunge
• Exhale bring hips back, straightening into front leg
• Keep upper body off of thigh if possible
• Optionally, pause with front leg straight and breathe into that stretch (consider also pointing and flexing the toe to warm up the lower leg and ankle)

For tight hips and quads, go less deeply into the lunge, keep the hips over the back knee, and only press forward slightly until you start to feel a stretch. If you can’t have pressure on your knees, this stretch can be done with the back knee lifted. There is also the option of keeping the toes of the back foot curled under if that feels more stable.

The Lunge stretch warms up and stretches the hip flexors—especially the psoas, a big player in low back pain—and quadriceps. The dynamic movement also warms and stretches hamstrings and calf muscles. This stretch relieves low back pain and hip and leg stiffness, and increases ankle motion.

Dr. Marilyn K. Clark Silva is an internationally recognized percussionist, avant-garde composer, and advanced yoga teacher. She is passionate about pedagogy that encompasses mental, emotional, and physical health along with technique and musicality. Her live performances blend balletic movements with original works.