Musicians are frequently looking for ways to play their instruments without pain and discomfort. Many of you know what it is like to be faced with this; others know colleagues and/or students with physical ailments that prevent them from playing pain-free, or prevent them from playing at all. Ultimately, to play with strength and ease, and without pain and discomfort is an ongoing process. As bassists, the shape and size of your instrument as well as the shape and size of your body factor significantly into your ability to play with the maximum expression of strength and ease.
The mission of the Body and Bass page is to provide an easily accessible physical care-oriented resource specifically for bassists. As an extension of the Body and Bass column of Bass World magazine, there will be regularly updated articles, illustrated stretches & exercises, and more to present a comprehensive, ongoing support system for those of you feeling the physical aches of playing your instrument. Additionally, the intention of the Body and Bass page is to present information to all levels of student, performer and/or teacher interested in finding the most useful and appropriate ways to approach the physical aspects of bass playing unique to each individual.
Many of the principles addressed in this and subsequent articles are addressed in the Body and Bass column of Bass World Magazine. Please note that the exercises appearing on this page may not be suitable for everyone, and that the reader of these exercises assumes the risk of any injury resulting from their use. The author of the article and the International Society of Bassists disclaim any liability arising from the use of these exercises. As with any exercise program, consult your physician before practicing the exercises on this page. Always move slowly. If you feel ANY pain, relax away from the stretch or action.
The Importance of Rest and Relaxation
The amount of physical activity involved in bass playing can be likened to the amount of physical activity involved in professional athletics. Care of the body includes strength-training, stretches, and muscle-specific exercises to train the body to perform specific actions. The use of certain muscles is necessary to complete specific tasks. Without dedicated physical training (be it playing sports, playing the bass, or performing exercises to support these activities), physical fitness will deteriorate. However, without periods of rest to allow the body to recover, the risk for overexertion (overtraining) is great. Finding a way to keep performance and playing levels at their optimum potential involves finding a balance between training and rest.
It is important to note that physical tension and exhaustion can be closely related to mental tension and exhaustion. If the mind is excessively active or has many things to manage, stress levels increase, both mentally and physically. Likewise, as physical exertion increases beyond a healthful level, the impact will be felt on the body and the mind. When schedules are extremely busy, the likelihood of increased stress is great. It is also great when moderate levels of stress continue without rest for extended periods of time. Finding ways to balance levels of stress through rest and relaxation is key to overall health.
PRACTICAL SOLUTIONS
1. Deep Breathing
There are many different ways to incorporate rest and relaxation into your daily routine. One of the most fundamental ways to bring relaxation and to reduce stress is deep, slow breathing. This can be practiced at any time of day, during any activity. Inhale slowly and deeply through the nose (imagine that your breath can move to the bottom of the spine, even though the lungs do not extend that far down). As you draw the breath deeply into the body, begin by first filling the lower abdomen, then the bottom part of the rib cage and then the upper rib cage. Allow your breath to move slowly and gradually, in one expansive motion. If possible, exhale through the nose. This aids physical relaxation and at the same time, builds energy in the body. Some of you may find it more relaxing to exhale through the mouth, as in a sigh. Whichever method you prefer, exhale slowly and completely. Continue breathing in an out in this manner. Let the shoulders remain quiet and relaxed. If possible, allow your eyes to close. Bring your awareness to your breath. "Follow the path of your breath" as it moves in and out of your body.
2. Muscle-Specific Bass Playing
When you play the bass, be careful to use only the muscles necessary to perform the specific tasks involved. As the body tires, the tendency is to overuse these muscles and to involve muscles that aren't necessary for playing. By building muscle-specific awareness, you can conserve energy, reduce the risk for injury, and allow your body to be more physically fit to play the bass.
3. Relaxation Pose
In addition to physical training and muscle-specific stretches and exercises, complete muscular relaxation gives the body an opportunity to rest and to allow tension and tightness from practice to be released. Also, being motionless and quieting thoughts lead to deeper relaxation.
The following exercise is in Savasana (pronounced "shavasana"), or Corpse Pose. In hatha yoga, it is traditionally practiced at the end of every yogic practice. Complete relaxation is an integral part of a physical yoga practice, and is regarded as one of the most important and beneficial poses of all. This exercise can take several minutes. Consider allowing enough time to relax without being distracted.
Lie on your back on the floor. Be sure that you are comfortable, to allow for deeper relaxation. Let your feet be about a foot to a foot and a half apart, so that the muscles of the legs can completely release. For those of you with discomfort or problems of the lower back, keep your knees bent. You can support the backs of your knees with a pillow or rolled-up towel, or you can place the soles of the feet on the floor near the hips. In this variation, let your knees relax in toward each other. You might also need to give a small amount of support to your head. Remember that it is important to be comfortable to allow for deep relaxation. (See photos 1,2,3.)
Let your arms extend out from the sides of the body at a comfortable angle (about 20 degrees). This angle may be slightly different, depending on your particular body. If there is tension or discomfort in the shoulders, bring your arms slightly closer to your body. Rotate the arms outward so that the palms face up. Allow your eyes to close. Let the entire back side of your body begin to relax deeply.
After several breaths, take your awareness to the soles of the feet and relax them. Gradually spread that relaxation through the feet into the ankles, lower legs, knees and upper legs. Take your time. Consciously relax all of the muscles and bones along the way, pausing slightly longer at areas where you notice more 'holding' or tension. Allow the relaxation to move into the hips and pelvis. Relax the lower abdomen, then the upper abdomen. Bring your awareness to the lower back, relaxing deeply. Gradually continue to relax the middle back, then the upper back. Relax the bones and muscles of the entire rib cage. Let that relaxation move into the collarbones and then to the shoulders. Continue to relax through the arms, elbows, forearms and wrists, into the palm of each hand. Relax and release out through the thumbs and each finger.
Gradually bring your awareness to the back of the neck, relaxing. Allow the relaxation to move to the sides and front of the neck. Relax the jaw. Relax the ears. Allow the muscles and skin of the face and scalp to relax and release. Gradually bring your awareness to the top of your head.
Begin to deepen your breathing, filling your entire body with your breath. When you are ready, slowly roll to one side for a few breaths. Use your arms to press yourself up to a seated position - this will reduce
strain on the neck and back. (See photos 4,5,6,7)
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Linda Gilbert is nationally certified as a personal fitness trainer and Phoenix Rising Yoga Therapist, and is a yoga instructor in Houston, Texas. She has presented seminars at institutions and conventions in North America, including the International Society of Bassists Convention and the Aspen Music Festival. She is a Fulbright scholar and holds the Doctorate of Musical Arts degree in Oboe Performance. Linda is the author of The Practice Handbook: A Musician's Guide to Positive Results in the Practice Room. A student of yoga and various healing arts for over 12 years, she brings the physical and mental benefits of yoga and yoga-based therapies to musicians, from high school students to professionals. Dr. Gilbert is available for individual consultations and for groups sessions via her "Your Body and Your Instrument: Finding a Healthful Way to Play" seminar. Please contact the ISB office if you wish to contact her regarding consultations and seminars. |
