Gareth Evans - Stretching Exercises for Guitarists

ISBN 978-0-9576506-0-2

Written by Gareth Evans

Cover design and adaptation by Gareth Evans

Technical advisor Jan Evans MCSP. Grad Dip Phys

Illustrations by Chris Evans

Copyright 2013 by Intuition Publications

www.guitar-book.com

International Copyright Secured. All rights reserved. No part of this publication may be reproduced in any form or by any means without the prior written permission of the publisher

Disclaimer: The information provided in this book is intended for information purposes only. You must not rely on it as an alternative to medical advice from your doctor or other professional healthcare provider. You should consult with a doctor or healthcare professional before starting any exercise, or if you have or suspect you might have a health problem. If you have any specific questions about any medical matter, you should consult your doctor or professional healthcare provider. You should never delay seeking medical advice, disregard medical advice or discontinue medical treatment because of information in this book.

Connective tissue holds us together by connecting and supporting different types of tissues and organs in the body. Fascia is a type of connective tissue that binds parts of us together, or separates them in sheets enabling them to slide smoothly over each other in movement. Fascia surrounds nerves, blood vessels and muscles, and is also interwoven between muscle fibres (myofascia). At the end of muscles, the surrounding sheets of fascia come together and concentrate to toughen and form tendons, which attach the muscles to the bone by blending into the bone, becoming part of it.

Fascia connects many different parts of the body. Because of this, poor posture in one part of the body can lead to pain in another. For example the nerves and blood vessels in the neck supply the shoulders and arms, so if the neck is held in poor posture this can contribute to pain in the shoulder(s), elbow or wrist.

The most vulnerable spots are where nerves pass through junctions of movement, such as through the shoulder joint, elbow or wrist. The carpal tunnel is a narrow passage in the wrist, through which several tendons pass to the hand and fingers from the forearm muscles. The median nerve (which supplies sensation to the palm, thumb and all fingers but the little finger) also passes through the carpal tunnel. This is a lot through a relatively small space, so repetitive movement and strain can take its toll. It is important to keep supple and healthy by not overdoing anything, and using stretches and mobilising exercises.

Stretching is good for you because it mobilises the fascia keeping it freely moving. Stretches should not be held for too long, but should be done intermittently for short periods. A single sustained stretch would not allow the circulation to return to the parts being stretched, and tissues flexibility can only build up gradually or be maintained with intermittent stretching.

If you have stiff muscles, a heat-pack or wheat bag placed on the problem area can help relax the muscles and increases circulation. A hot bath can have a similar positive effect for stiff muscles, particularly larger ones such as in the back, shoulders and neck.

An ounce of prevention is worth a pound of cure (Benjamin Franklin 1706-1790)

How you hold your posture while you practise and how you practise are important factors.

Be sure your guitar is the right size and comfortable for you. When reading music, use a music stand set at a comfortable height. This should be with the middle of the book at your eye level as you sit upright. The distance should be close enough that you dont have to lean forward too far in order to see it. This may depend on your eyesight, so if you require reading glasses, using them can also benefit your posture.

For the human body, like anything with moving parts, movement can be good for us, even a simple walk, keeping us limber and the fascia supple. Being fixed in the same position for a prolonged period of time is not ideal. With extended practise we tend to build tension in our neck, arms and hands, so when practising guitar it is a good idea to change posture every now and then. For this you could practise between being sat down and stood up, also changing the knee on which you rest the guitar can help.

When stood up to play it is best to have the strap at least high enough so that the guitar is the same height on you as it would be when you are sat down; this way your playing technique wont require adjustment. Having the guitar slung too low isnt particularly good for posture because it can make your back and neck bend forwards, which increases the angle of the wrist required for the fingers to reach around the fret-board.

As you begin to play start simple and slow, leaving more taxing playing for later on. Have patience and dont play constantly without taking small breaks of 10 to 15 seconds every now and then, and take short breaks of 3 to 5 minutes between every 20 minutes of playing. Always pay attention to your body and hands; if it hurts then stop, if it starts to become a strain or feels as though it is about to, then take a short break.

This also makes better guitar practise; if playing for too long your hands can become tense then you lose control over any fine movements required for whatever skill level youre at, and you will not improve. A short break can make a notable difference in your ability, rather than attempting something over and over again.

When pressing down on the frets, use only the amount of pressure necessary to produce a clear sound and no more. Being aware of this is better for the hands, and in the long run can make more tricky and faster playing easier. Stretches can also loosen up the fingers allowing you to make more intricate and quicker movements on the fret-board.

Last but not least regular physical exercise enhances your performance and improves cognitive function, as does a good diet.

The stretches in this book are divided into several sections: the Neck & Shoulders, the Back, Nerve Mobility, Forearm, Wrist & Fingers, and Fingers & Thumb. From the Forearm, Wrist & Fingers section onward, some of the stretches start with an easier version, then more difficult. Only do the ones you are capable of and are comfortable doing, so if that is the easier version then thats all you need to do. Dont try to do any of the exercises in this book any further than you feel is comfortable. If you cant stretch as far as shown in any of the illustrations this is not a problem at all; stretching within your limits is more effective.

Overall posture when doing all of the stretches should be with the chin in so that the earlobes are vertically aligned with the shoulders, while the shoulders should be gently down and back. Your back should be upright.

Find what exercises suit you (you dont have to do them all!) at the time of writing this I do 1.1, 2.1, 2.4, 2.5, 3.1, 3.2, 4.2, 4.5 and 4.7 most days of the week.

This counteracts the forward head posture that can develop in musicians. Tuck your chin in gently and pull your head back gently. Hold this for 3 to 5 seconds. Repeat 6 to 10 times. This is best done while sitting upright.