Published on February 6, 2014
Pre-drum warm-up used by Niklas J. Blixt
Note: I’m not a physiotherapist and I don’t want to claim that I’ve created any of the following exercises. The following exercises was published as a part of a longer article written by physiotherapist Marion Turner published in Modern Drummer february issue 2004. I just want to pass these exercises on to all of you out there. Because I’ve used this exercises and still do, and it has kept me from injurys. If any of the exercises hurts or if you ﬁnd any signs of injury or discomfort you should seek treatment by an expert.
1. Upper neck extensors Tuck your chin in towards your chest to create a ”double chin”, you can use one of your hands to hold your chin in place.The stretch should be felt in the upper part of the neck. You can put your other hand on the back of your head and gently push down. Be careful not to push to hard, push just gently if needed to feel the stretch in your upper part of your neck. Hold for 15 seconds when you can feel the stretch in your upper part of your neck. Rest for 10-15 seconds and repeat this exercise 3 times.
2. Scale stretch Put your right hand on your left shoulder and tilt your head towards your left shoulder and slightly backwards. Tilt until you feel a stretch in the left side of your neck. Hold for 15 seconds and then rest for 10-15 seconds and repeat this exercise 3 times on each side.
3. Median nerve stretch Hold your right arm out to the side, keep your elbow straight and your thumb pointing up. Ben the wrist and ﬁngers backwards till you feel a stretch then let go. Don’t hold this stretch: nerves in this are can be damaged if you hold for to long or stretch to strong.! Repeat this stretch 5 times on each side. Only stretch one hand at a time.
4. Pectoral stretch Clasp your hands together behind your back. Keep your elbows straight and your trunk upright. Pull your arms up as far as you can. You should feel a stretch in the front of your chest. Hold for 15 second then rest for 10-15 seconds. Repeat this exercise 3 times.
5. Wrist and ﬁnger ﬂexors stretch Place one arm straight out in front of you, with the palm of your hand facing away. Gently pull your wrist and ﬁngers back with the other hand until you fell a stretch in your wrist and forearm. You might also feel a slight stretch in your palm as well. Hold for 15 seconds and then rest for 10-15 seconds. Repeat this exercise 3 times on each arm.
6. Wrist extensors stretch Place your arm right in front of you with your palm facing the ﬂoor. Gently pull your wrist and ﬁngers back with your other hand until you feel a stretch in your wrist and forearm. Hold for 15 seconds and then rest for 10-15 seconds. Repeat this exercise 3 times on each arm.
7. Finger ﬂexion and extension Make a ﬁst, then spread your ﬁngers and thumb open and apart as far as possible. Repeat this exercise 10 times on each hand.
8. Lumbar extension Stand straight and put your hands on your lower back. Bend back over your hands to arch your back and exaggerate the curve. Hold this position for 15 seconds and then rest for 10-15 second. Repeat this exercise 3 times.
Now it’s time to pic up the sticks and start to warm-up on a practice pad or the kit. Or you can extend this warmup routine whit exercises that you need. This is just a good starting point for warming-up prior to playing drums. I do this before avery gig or practice session. Sometimes I also do them as a cool down routine after an intense gig or practice session.
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