It’s August – stay strong!

It’s stinkin’ hot. It’s boiling!  It’s August.  And you know what that means?  It’s nearly Autumn!

Cooler days. Clearer skies.  Longer nights.  And, oh yeah, the winter holidays are coming.  Whether you have a house full of family for Thanksgiving or if you have booked a full schedule of holiday party gigs – you will need to be ready.  And now is the time!

Let’s face it, no matter the reason you play, it is easier to play if you are ready – and if you feel ready.  Nope, this is not another post on practicing.  Rather, let’s take a broader look.  The mere act of sitting and bringing the harp to you requires an element of strength, stamina and self-possession (read balance – but didn’t that string of S words feel good to read?!).

Most of us are not about to build and keep a rigorous workout routine.  But, what if it helped you to play better, longer, with less fatigue?  Then it would be worth it!

Now, I’m not a physician, a physiologist, or a physical therapist*.  Ok, really, the word “physical” may actually cause me to break out into hives!  But, a little bit of physical exertion could make all the difference in being able to practice (or perform) for as long as you like at each sitting – without your back hurting, feeling exhausted, or falling flat before your time is over (any of which is embarrassing).

So, what should you do?  Well, first, consult your physician – no doing stuff that’s not good for you (or worse, stuff that’s contraindicated for your condition!).  Assuming you are well enough, consider adding a few things to your day.  All of them are brief.  Any one of them may help.  If you’re an overachiever, you could try adding all of them!

1. Go for a walk.  Walking is good for many reasons.  It’s a gentle exercise.  You already know how to do it.  You probably already have the shoes.  Head out for 30 minutes.  If you’re a total couch spud or have a condition, start where you are and build up to 30 minutes. Research suggests that 30 minutes a day will be enough to help you become more fit.  If you’re not sure what to do, there are loads of programs available online that can suggest an appropriate buildup and level of exertion.  Don’t want to walk outside?  Go to the pool and walk there (pool walking is easier on your joints and - did I mention that it's hot?  it's certainly cooler to walk in the pool!).  Or you can get on a treadmill.  Walking is good on many levels – good for your heart, works your body, gets you some fresh air.  It can also give you a chance to clear your mind.  And it can be part of your practice – the rhythm allows you to think about your tunes with an active metronome.
2. Stretches.  I’ve talked about stretching before [here and subsequent weeks] and it bears repeating.  But I wont' - click the link and read those!  Stretching helps you recover but also helps overcome the stultifying sameness of sitting all day (even if you’re sitting at the harp!).
3. Calisthenics.  If you’re of a certain age, you might remember calisthenics from PE class.  No, it doesn’t require a lot of equipment, space, or time.  Just some exercises that help make you beautiful  and strong (from the Greek kali - beauty and sthenos - strong).  You know all these – pushups (full on, or from your knees, or against the counter or wall – it’s not a contest!  Do what you can); squats (like you’re sitting on a chair but not using your arms or moaning on the way down or up); jumping jacks; crunches or planks; and maybe some arm curls and extensions, and a few back rows.  You don’t have to be all CrossFit about it!  Just move and work a little everyday.  That will help you become stronger which will improve your harp playing and may impact other parts of your life too (carrying laundry? groceries? moving your harp? A load of things will be easier).  You can put these all together – walk to the park and use the playground equipment to exercise – or you can also do them as they fit into your day – just as long as you fit them in!

It does help to add these activities to your journal so you can see how you’re coming along – to see your strength improvements (and if you wall off the wagon – you can see by how much – and how quickly you came to where you were before your wagon departed…and how quickly you can get back on it!).  Noting it in your journal will also help capture when you notice the impact of this to your playing – as well as when you notice you just feel better. 

You don’t have to be a gym rat or an aerobics bunny to benefit – but your playing will tell the story of how you are staying strong!

*as always, I am not a health care provider - check with yours before beginning a-n-y type of exercise or before changing what you are already doing!

It’s a Stretch!

We all know that stretching is a smart thing to do.  We read about the importance of stretching for our good health, to improve our productivity, and to help us feel better.

Run a 5K?  Clearly your legs will need stretching.  Do a heavy lifting routine?  You’ll be feeling it more if you don’t stretch.  It makes sense that we need to stretch after strenuous exercise.  After all, you do all that hard work, and it’s clear that you will need to stretch to recover from it

But what about when you do very focused but less strenuous work?  Lie in bed sleeping all night and you will need and want to stretch when you wake up.  Binge watch an entire season and you will be glad to stand and stretch (probably before the big season finale!).  Spend time at your harp practicing and what do you do?

It’s so easy to just get up from the bench and get a cookie!  But don’t!! The time at your harp, especially if you are working hard learning or perfecting, may be the worst combination of strenuous work and lying about!  Your larger muscles (think butt and legs which are not moving much) are holding still while your smaller muscles (think fingers, hands, and forearms) are working continuously. You may also be tense which will make all your muscles work harder.

In other words, when you are playing you are both not moving and moving like crazy!  As we said above – both of those will leave you needing to stretch!

So be sure to add stretching to the end of your practice time. Stretch your small muscles – fingers, hands, arms, shoulders – to help them relax.  And stretch the larger muscles – glutes, hamstrings, quadriceps – to help reinvigorate them.

And don’t feel like you have to wait until the end of your practice session to get a little stretching in.  You can stretch at least every 45 minutes.  Alternately, you can stretch at the end of each practice segment (warm up, exercises, reading, learning, etc.) to help keep you limber, focused, relaxed, and productive so you get the most out of your time at the harp.

Checking in at the midpoint

It’s July and we’re about half way through the year. It is a good time to check in and see how we’re doing.  While it is a good exercise to review goals, it is also an excellent time to review other important things.  Especially those that we take for granted and think are taking care of themselves!  Let’s start with….Posture!

Your posture really is the core of all your playing.  That’s not just a play on words.  Being able to hold yourself upright and to keep your arms up but relaxed, your hands in an appropriate position, and keep your core tight all take work.  Are you ready for that work?  

There are numerous resources available providing methods for strengthening your core.  By incorporating appropriate exercises to strengthen your core you’ll be able to sit up straight with good balance for as long as needed with less fatigue.  That means that your next long background gig will be easier.  And your long practice session will definitely be easier to sit through.  Your core works while you’re sitting and supports your back and your hips.  A strong core will also help you avoid curling into the harp while you’re playing which can cause strain on the neck and increasing the possibility of injuring yourself. It also will provide you with the stable base from which you can build your good technique. 

Of course, a strong core will also be good for you away from the harp assuring your balance and stability are better whether you’re carrying your harp or walking down the street.  Strengthening your core isn’t just sit ups!  Spend a little time online to learn ways to get stronger so you can play as long as you like!

* I am, of course, not an exercise physiologist or a physician – but you already knew that! Consult your physician before undertaking any exercise program.  Don’t do any of this if your physician tells you not to.  Seek specific advice from qualified individuals.  This information is presented for educational purposes only.  It does not replace or substitute professional advice from your physician, certified trainer, or any other health-care professional.  Use of the information on this site is solely at your own risk.  Don’t be daft – get the right help and don’t hurt yourself!