Spending most of our time with our head turned to the left can give us flutists a real pain-in-the-neck. Since we don't want to become a pain-in-the-neck, my suggestion is to spend some time turned in the opposite direction to relax these over-extended muscles. Simply looking to the right is one very easy way to do this. I like to place my hand on my heart as though I'm preparing to say the Pledge of Allegiance and then turn my head. This helps me to stay focused on the head rotating without the shoulders participating in the movement. It also gives me an axis from which to rotate without tilting my chin.
A more complicated move that I practice starts with a stool placed against a wall. We must have our bodies in a neutral position. This means with the sacrum (tail-bone) against the wall, the lumbar curve has about a hand's width (palm flat against the wall) from the wall, the thoracic curve touches the wall, and there is about three fingers width from the cervical curve to the wall as the head rests on the wall. These curves are normal and natural and thus I call them "neutral".
Here are the six easy steps:
From a neutral position, I tilt my head to one side as though I am touching my ear to my shoulder.
I use the hand from the side I am tilting towards to support and encourage the tilt.
If I place the opposite hand under the seat for support, I tip to the side I am stretching. This creates a long stretch from the shoulder up the neck. Hold this for 10 seconds.
I can carefully turn my face so that I am looking down and hold.
Then I turn my face up to the ceiling and hold.
Repeat on the opposite side.
This whole stretch should be done slowly and with much deep breathing. If I am in a performance, the chairs are made so well – ergonomically designed to fit the body - that I can do this stretch simply against the back of the chair.
Why is stretching so important? Well, it keeps us limber, fit and full of energy because we release any areas that might be blocked. It expands our range of motion and helps relieve the strain of overused and tight muscles.
I will be participating in a class offered this month by the instructors of the Physical Conditioning Center of Houston: Pilates for Musicians. This class will cover several more easy stretches that are designed specifically for the performing musician. At the modest cost of $15 you will learn some helpful and easy ways to relieve muscle fatigue and strain and improve your music as a result.
