Physical Exercises to Heal & Strengthen Muscles

[LightRaven]

Okay.... say you guys love me. come on... you know you do! ;)

This is the thread that is dedicated to the exercises for your body to heal and strengthen muscles in your entire body. Believe it or not, playing a musical instrument effects most of your body. Do you play with a strap? What do you think the weight of your bass does to your neck and back? Do you jump around like a chicken on speed when you play? Do you realize that your elbows and arms get sore and tired just from playing? So.... in order to keep playing... and not have to deal with adverse side effects that can further ruin your career... or even your hobby, I'm going to post every single
exercise that I know to keep you guys playing!

I have alot of them, so it's not going to be all in one post. Slowly but surely, they will all get put up.

Upper Body Exercises:

Exercise #1
-Restores mobility to neck, lengthens short and tight neck muscles and shoulder muscles. Reduces the opportunity for nerve compression at the neck.

Stand or sit comfortably with your shoulders relaxed. Drop your head forward and wait there, noticing the stretch point that appears at the back of your neck. Wait in this position until the stretch point releases. Roll your head one inch to the left. Notice the new muscle fibers being stretched in this position. Hold until you feel stretch point release. Roll head another one inch to the left and wiat for release. Do this until you complete a circle.

A STRETCH POINT is when you stretch a muscle and just begin to actually feel the muscle stretch. The more gently you do these exercises, the more effective they are. By going farther than the stretch point makes your muscles rip instead of stretch. A RELEASE is when you hold at the stretch point until the stretch feeling goes away.

Exercise #2
-Lengthens muscles at the back of the neck. Stretches upper back muscle.

Interlace your fingers and place them at the back of your head. tilt your head forward, bringing your chin to your chest. Do not pull forward with your hands, rather, allow the weight of your arms to help create the stretch. The exercise is complete when you feel a "softening" at the back of the neck.


Exerices #3
-Reduces general shoulder tension, helps create awarness of unconscious holding in the shoulders.

Allow your arms to hand relaxed by your sides. Shrug your shoulders upward trying to touch your ears with the tops of your shoulders. Hold this position for 5 to 10 seconds. Slowly pull your shoulders down, away from your ears, as far as they will go.
Hold this position for 5 to ten sceonds.

If you allow your arms to hang loosely as you do this exercise, you should experience a good stretch through the upper arms as well and the upper shoulders.

Exercise #4
-Lengthens muscles at the side of the neck, stretches upper shoulder and upper arm.

Pay attention to strech point and release with this exercise. Clasp your hands behind your back at hip level. With your shoulders down and relaxed, pull your clasped hands to the left. Tilt your head to the left, bringing your left ear and you left shoulder closer. Notice the stretch point that appears at the side of your neck. Wait for release and then repeat on right side.

Exercise #5
-Relieves tension between the shoulder blades, mobilizes shoulder blades

Clasp your hands together, interlocking your fingers, infront of your face. Bring your elbows together, imagining they are glued together. This position often brings a stretch point. Wait for a release. With your elbows pressed together, lift your forearms toward the ceiling. Pause at the first sign of a stretch point. Wait for release.
(This exercise might be easier done in bed) Return your arms to the beginning position of the exercise, with elbows together, pull your forearms down. Hold this position until the stretch point releases.


more to come............ ;)


LightRaven

[LightRaven]

Here we go.

Exercise #1
-Relieves sores and tension in the thumb
-Helps restore full range of motion
-Helps relieve stress in the thumb

Hold your right hand in front of your body, fingers spread wide apart. Place the first and second fingers of your left hand in the space between the thumb and forefinger of your right hand. Holding this position, press with the left hand. Slowly close your right hand until you have a tightly closed fist. Hold this position for 15 to 20 seconds. Release your grip and shake out both hands throughly. Reverse and repeat for the other hand.

Exercise #2
-Reduces tension in the thumb
-Increases range of motion
-Helps relieve tension in the palm

Grasp the flesh between the thumb and forfinger of your right hand with the thumb and forefinger of your left hand. Gently squeeze this tissue while closing your fingers and thumb. Hold this position for 5 to 10 seconds. While continueing to squeeze the fleshy tissue, slowly open the fingers and thumb of your right hand until they are spread apart. Hold for 5 to 10 seconds. Reverse and repeat for other hand.

Exercise #3
-Stretches thumb muscles at the back of the hand.
-Increases range of motion

With your hand held in front of you body, wrist straight, gently pulll the thumb straight in the front of your plam. Hold the stretch point until you feel release. (its not really pulling, you are taking the index finger and pushing the thumb to point straight ahead.... the original position before pushing the thumb is the "Hi" hand wave with space between the fingers) Then, Gently pull your thum toward the center of your palm. Keep your thumb striaght. Hold the stretch point until you feel release.

The more slowly and gently you perform this stretch, the most benefit you'll see from this stretch.

Exercise #4
-Releases tension at the base of thumb
-Stretches deep muscle of the thumb, palm-side

Place your hand flat on a table, wrist straight. Gently pull thumb away from the forefinger, creating as much distance between them as possible. Your other fingers should remain relaxed. Pause at the stretch point and wait for the release. Keeping other parts of your hand and arm relaxed, gently lift you thumb upward with the other hand. Never lift more than two inches. Hold the stretch point until you feel release.

Again, the more slowly you do this exercise, the more benefit there is.

Exercise#5
-Stretches thumb muscle near wrist
-Increases thumb flexability and range of motion
-Stretches wrist tissue at the base of the thumb

Extend your arm straight in front of you on a table. Turn your wrist outward and tuck your thumb under your hand. Keeping your thumb tucked under, and with the shoulders level, begin the draw back of your wrist toward the center of your body, keeping thumb tucked and fingers relaxed. Hold position and wait till you feel release.

Exercise #6
-Stretches deep thumb muscle
-Helps keep the thumb joint flexable
-Mobilizes the thumb joint at the wrist

Place your left hand on your left thigh with your fingers and thumb pointing toward the inside of your leg. Bend elbow out to the side, keep your fingers relaxed. Your wrist should be comfortably bent. Slowly begin to shrug your left shoulder. This will cause your elbow to straighten. Allow the muscle of your palm to roll up and away from the surface of your leg. The base of your thumb will be pressed into your leg. Pause at the stretch point and wait for the release. Repeat with other hand. BE VERY gentle with this exercise.

Exercise #7
-restores fluid movement to thumb muscle as they pass through the wrist
-Helps restore the wrist to full range of motion

Place your thumb inside your closed fist. Slowly rotate your fist in the widest circle possible. Take 15 to 20 seconds to complete one circle. Do two circles, first in one direction, then in the other. Repeate with other hand.

For an altered exercise, do the same thing, but pause every time you feel a stretch point in your thumb or wrist.



Ok... that is every thumb exercise I know.


Have fun, and be careful to not over stretch the thumbs.

[LightRaven]

(upper body continued)

Exericse #6
-Reduces tension in upper back, helps stretch deep muscles at the side of the neck

Plce hands on oppostie shoulders, elbows pointing out infront of you. Pull your elbows straight out and away from your body. Notice stretch point and wait for release. While your elbows are extended forward, try turning your head to the left. Notice stretch point and release. Then try turning head to right, notice stretch point and wait for release.

Exercise #7
-reduces general shoulder tension, keeps shoulders loose and flexable, increases awarness of tension buildup in the shoulders

Raise your shoulders up toward your ears. Allow your arms to hang loosely at your sides. Very slowly rotate your shoulders toward the front of your body. Continue to rotate your shoulders down to the lowest point. Continue around to the back and return to the starting position. Make widest circle possible... perform another complete circle in opposite direction.

Exercise #8
-Excellent stretch for underarm area, stretched many of the rotator cuff muscles, lengthens triceps in upper arms

Place your hand at base of your neck, plam flat. Extend your elbow out to the side, in a straight line with your shoulder and ear. Hold position for 10 seconds. Slowly slide your hand on your neck to the opposite shoulder, trying to keep shoulder down and relaxed. Pause at stretch point and wait for release. Perform this with the other side

Exercise #9
-Lengthens muscles at the side of the torso. Great stretch for the lats, stretches upper arms

Lace fingers together and place them behind your head. Hold your elbows wide out to the side, in line with your ears and shoulders. Do not go on to the next step until you can do this step WITHOUT discomfort. Title your body to the right, pulling your left elbow up toward the celing. Keep your neck as relaxed as possible. Return to the starting position and repeate on the other side.

Exercise #10
-Helps maintain mobility of the should joints, stretches the back of the arms, moves upper back muscles through a wide range of motions.

Extend your arms straight out in front of your body with your elbows comfortably straight but not locked. Turn your arms so the backs of your hands touch, palms out. Criss-cross your arms so the palms are pressed together, hold this position for several seconds. Raise your arms straight over your head, fingertips pointing toward the ceiling. Keep your shoulders down and relaxed. Repeat exercise with hands crossed in opposite direction.

Exericse #11
-Stretches entire inside of arm, increases wrist flexability, lengthens finger tendons.

Fold your hands, fingers interlaced. Turn your hands over and push your palms away from your body. This step creates a strong stretch for the palms and fingers, be careful not to over stretch. Do no go on to the next step until you can do this step without discomfort. Slowly raise your arms untul they are extended straight over your head. Keep your back straight, not arched. Try this exercise while lying in bed.

Exercise #12
-Great stretch for the whole spin, reduces lower back tension.

Lie on the floor with your knees bent and feet together. Extend your arms straight out to the side, plams up. Roll your knees to the left, toward the floor. Turn your left palm down. Your right palm should remain facing up toward ceiling. Take a deep breath and relax into this position. Return to the starting point and repeat to the other side.

Exercise #13
-Stretches side of the torso, restores mobility to the ribcage, significantly reduces tension in the shoulders.

Lie on the floor with your knees bent and your feet about hip width apart. Place your palms together and extend your arms and fingertips up towards the celing. With your palms firmly together, rolly your arms and shoulders to the left. Your hips should remain on the floor. Take a deep breath and relax your head, neck and spine. Repeat on other side. For variation, try raising your arms so you finger tips are extended slightly above the level of your forehead

Exercise #14
-Improves posture, lengthens muscles of the chest, reduces tension in the underarm area, stretches upper arms.

Standing in a doorway, raise your arms over your head and hold the door frame above you. Elbows should be straight, but not locked. Keep your shoulders down and relaxed. Take a half step forward, keep your hips in line directly under your shoulders. Take a deep breath, inflating your ribcage fully. For a variation, turn your head to the left, take a deep breath and hold until you feel a release (the position that is... no turning blue on my time) Repeat to the right.


Exercise #15
-Stretches upper chest, improves breathing, improves posture

Standing in a doorway, place your hands at the 10 and 2 o'clock positions on the door jam. Take a half step forward until you feel a stretch point. Keep your body in a straight line with your hips. Take a deep breath and hold, then exhale completely to encourage the release. Place your hands at the three and nine o'clock positions. Repeat the stretching process. Place hands at 5 and 7 o'clock. Repeat stretching process.

Woo hoo... Upper body exercises are done.

LightRaven

[LightRaven]

OK... here is some more

Forearm Exercises:

Exercise #1
-Stretches the outside edge of the forearm from elbow to hand, begins to loosen deep tendons of the thumb

While seated, place your hands on either sie of your body, fingers pointing forward, palms down (like you are sitting on a table with your palms pushing on the table, next to you) Keep your elbows straight without locking them, make sure you are sitting up straight. Slowly slide your hands out to the side while keeping your palms flat. Pause when you feel the stretch point anywhere in your fingers, hands, wrists, or forearms. Hold until you feel release.

Exercise #2
-Lengthens finger tendons, restores wirst flexability, helps relieve elbow pain.

Lie comfortably near the edge of a bed with your arm over the side, but with your elbow well supported and several inches away from the edge. Your palm should be facing down, and your fingers spread wide open. Curl your fingers and hand under into a claw shape, one inch at t time. Pause at each stretch point and wait for release . End the exercise when your fingers are fully closed in a fist and your wrist is fully bent.

Exercise #3
-Lengthens tendons and muscles on the inside of forearm, helps relieve elbow pain.

Same position as exercise above, except with the palm facing up. Relax all your muscles, especially your fingers. If this position creats a stretch point, allow it to release and lenthen before continuing. Open fingers about one inche, wait in this position for a new stretch point to develop and then disappear. Continue to open your fingers in one inch increments until your hand is fully open. Give your body plenty of time to get the full benefit of this stretch. Spread your fingers wide apart and wait for the new stretch point to release. Keeping your fingers straight and apart, bend your wrist back about one inch. Continue bendinf your wrist back in one inch increments, waiting for the release, until your wrist is fully extended backwards.

Exercise #4
-Releases the deeptest muscles of the inner forearm, reduces fatigue created by most finger activities, restores strength and endurance to the forearm muscles.

Gently rest your forearm parallel to your body, palm down, on a desk. Do not lean any weight on your arm. Fingers should remain relaxed. With your other hand, gently lift the middle finger and ring fingers, just to the point where the other fingers begin to life off the table surface. Hold this stretch until you feel a release.

Exercise #5
-Helps relieve numbness in ring and little fingers, stretches the outside of the forearm to the elbow, increases wrist flexability.

With your hands together in a praying position, fingers relaxed, press the heels of your palms down toward the ground, and stop at the stretch point. Hold until you feel the release. Continue pressing the heels of your palms down in small increments until your wrists are level with your elbows (Don't go below the elbows, as I just found out... the **** stretch point never releases... I had to press down pretty far to feel the first stretch point, and the next stretch point came below the elbow.. so, this might not be a major exercise for us) Do not go on to next step until you can be level with your elbows in total comfort. Once the heels of the palm are level with the elbows, shift your hands, arms and elbows to the right until you feel the first stretch point. Hold and wait for release. Resume to level elbow position repeat to the left side.

That's all I got for Forearms guys. The next one I type up will be all on wrist exercises.

Hope this is helping some of you. :)

LightRaven

[PumaPride77]

whoa that's a lot of exercises... do you do all of those?

[le roi soleil]

i think if he does he must be super man - or he plays with manowar

[ebe9]

(^^ LightRaven is a woman)

Thanks those really helped out especially the neck excercises with the stretching

[coddingtown]

Wow. That helps alot, and gives me more stuff to do when Im just sitting around not playing bass

[ieatcheese]

Those exercises are great, but I need some more wrist stuff. I hurt my wrist pretty bad, I get out of the splint on thursday and need to heal up wrist quick and prevent future injuries.

Thanks alot.

[rage_h87]

excellent

[Jamie]

And we never got those wrist excercises :(