Relax! Improve Your Playing by Releasing Tension Dr. Liz Aleksander - PowerPoint PPT Presentation

Relax! Improve Your Playing by Releasing Tension Dr. Liz Aleksander and Andrew Morency University of Tennessee at Martin

Tension Goal when playing: minimize tension ● Tension radiates to other areas ● Physical and Mental ○ Tension is caused by using the body in an inefficient way ● We do need some level of physical involvement in four key areas ● Breathing ○ Posture ○ Hands ○ Embouchure ○ BUT: there needs to be as little tension as possible ●

Tension How & when to make these changes ● Some changes are easiest to start working on when AWAY from the clarinet! ○ When practicing, make these fundamental adjustments while warming up (esp. long tones) ○ Direct awareness to area & address the issue ○ Don’t judge or berate yourself! ○ Relax into the change; don’t force it ○

Breathing: Importance Deep, low, relaxing breaths result in: ● More air ○ Better sound ○ Mental relaxation ○ Shallow breaths lead to: ● Less air ○ Anxiety ○ Fatigue & endurance problems ○

Breathing: The Science Behind It Diaphragm is the muscle most responsible for breathing ● 80% of breathing work done by this muscle ○ Breathing occurs when diaphragm contracts and pulls down ● Belly breathing ○ Diaphragm pushes downward into the abdomen ■ Fills more air sacs in the lungs - more air to use ■ We use accessory muscles to allow maximum air intake ● External intercostals- lift the rib cage up and outward ○

Breathing: The Science Behind It When the diaphragm relaxes, we breathe out normally ● But to forcefully exhale, we have other muscles that help force the air out ● The internal intercostals and abdominal muscles squeeze the rib cage down & push the ○ diaphragm back up forcefully Control over these “core” muscles allows us to exhale with force ○

Breathing: Inhalation & Exhalation Inhaling ● Every good inhalation begins with a good exhalation ○ Diaphragm breathing ○ Feel back & sides ■ Breathe low ○ Open throat ○ Yawning ■ Nose breath ■ Exhaling (playing!) ● Fast (cold) vs slow (warm) air ○ Don’t be swayed by well-intentioned conductors ■ Open throat - maintain this from inhalation ○

Breathing: Diagnosing Tension Unfocused tone ● Problems projecting or lack of presence in the sound ○ Articulation (esp. staccato) exacerbates tonal issues ○ Uncontrolled or unpredictable entrances ● Problems with connection around the breaks ● Inability to play loud ● Issues with response and/or cracking, esp. above the staff & in the altissimo ● Pitch is flat, esp. above the staff & in the altissimo ●

Breathing: Strategies to Release Tension Breathing low ● Listen to the sound of the breath ○ High pitched - Shallow/Tense ■ Low pitched - Deep/Relaxed ■ Feel for expansion of back & sides ○ Avoid raising the shoulders when inhaling ○ Inhale through your nose ○ Lie down ○ Use Breath Builder ○

Breathing: Strategies to Release Tension Using cold air ● When seated, pick feet up & hold legs parallel to floor ○ “Play” it on the airstream only ○ Open throat ● Yawn (maintain while playing too) ○

Posture: Importance Optimal position = optimal body health, free breathing, optimal musical sounds ● Poor Posture = pain/injury, more difficult to breath freely which leads to poor sound ● Posture affects: ● Tone ○ Dynamics ○ Articulation ○ Technique ○ Keeps body healthy and efficient ● The body is good at compensating for poor posture! It’s hard to fix once it’s become a habit, so this needs to be addressed early & often! When & where to address postural issues ●

Posture: The Science Behind It Proper posture consists of supporting the body along the axis ● Sit on the ischium ● The “sit down” bone ○ Leaning will make very small muscles work hard to maintain bad posture ●

Posture: The Science Behind It Remember: muscles are straight tissues, so they work best when aligned ● The abs play a major role in keeping the body straight in the front ● They’re also used for playing! ○ The erector spinae group pulls the other direction from the back ● But don’t hyperextend! ○ You want a balance between your back and abs ● Front Back

Posture: The Science Behind It Remember to always use the largest muscle for the job ● Use these big muscles to support your instrument ● Roll your weight back ● Support the weight on your deltoids and trapezius ○ Leaning forward to support the instrument puts stress on ○ weaker / smaller shoulder muscles & areas of the body like the wrists Make sure your shoulder muscles don’t raise up ● Remember, roll them back! ○

Posture: Diagnosing Tension Hunched shoulders ● Slouching ● “Good girl” posture (upright, but stiff & tense) ● Reaching for the horn with the head / neck ● Holding bell between the legs / knees ● Crossing the legs ●

Posture: Strategies to Release Tension Maintain natural skeletal alignment ● Imagine string pulling upward from the crown of your head ○ Jump! - how you land is most stable ○ Use a wall ○ Distribute weight evenly ○ Shoulders relaxed down the back ○ Balance an object on your shoulder to detect excess movement ■ Sitting vs. standing posture ● Keep as relaxed as possible ● Yoga, Alexander Technique, & body mapping ●

Hand Position: Importance Even, facile technique ● Faster technical passages ● Most importantly: avoids injury (RSIs) ●

Hand Position: The Science Behind It Muscles provide the force that moves our body ● But tendons & ligaments directly attach to the bones ○ Muscles can be much more easily stretched & bent than ● ligaments Imagine a massage ○ Tendons & ligaments are made of a different type of ● tissue that only stretches one direction, and your hand is filled with it! This is why it’s very important to pay attention to how ○ your hands are aligned!

Hand Position: The Science Behind It Problems caused by over-stretched or misaligned ligaments & tendons include: ● Decreased mobility ○ Fatigue / exhaustion ○ RSIs (repetitive stress injuries) like tendonitis & Carpal Tunnel Syndrome ○ Unlike muscles, tendons & ligaments take a much longer time to heal than muscles ● This is why proper hand posture is so important! It: ○ Prevents injury ■ Allows a wider range of movement ■ Increases endurance ■

Hand Position: Diagnosing Tension Uneven fingers ● Inability to speed up technical passages ● Lack of control, inc. inability to play fast passages at a slower tempo ● Squeaks resulting from not consistently covering the holes completely ● ANY pain in the hands, wrists, or arms ●

Hand Position: Strategies to Release Tension If you have ANY pain, let your teacher know AND go to the doctor! ● Stretch before playing ● ALWAYS warm up! ● Long tones ○ Fingers ○ Articulation ○ Take breaks ● Straight wrists ● “C” hands ● Work on this SLOWLY, using scales or other conjunct material ● Neckstrap? ●

Embouchure: Importance Air creates vibration and vibration creates sound ● Vibrations are essential for creating sound ● Relaxed muscles allow for more vibration ○

Embouchure: The Science Behind It It’s hard for blood to reach tense muscles. ● You need blood to deliver oxygen! ○ Small muscles always tire quickly ● Use the largest muscles you can ○ When the muscles of the jaw completely relax, the ● mouth naturally opens

Embouchure: The Science Behind It Muscles called constrictors wrap around the throat ● This “open” position of the muscles maximizes air ○ flow into the throat During yawning or swallowing ○ Muscles that control the throat are hard to ● consciously control Try tapping into natural instincts like yawning ■ and swallowing Try focusing on the base of the tongue or the ■ throat

Embouchure: Diagnosing Tension Visual cues ● Crunched chin ○ Jaw motion, esp. when changing register ○ Tonal cues ● Changes based on register or articulation ○ Unfocused sound (air issues can also cause this) ○ Pitch cues ● Flat = embouchure is too loose ○ Sharp = embouchure is too tense ○ Biting is the most common problem (and is caused by tension!) ● Pinched sound (esp. above the staff & in the altissimo) & uncontrolled entrances ○ This overlaps with breathing issues because biting compensates for not using the air correctly. ○

Embouchure: Strategies to Release Tension Jaw is open & relaxed; lips & surrounding muscles work to cushion reed/mouthpiece ● There’s some muscular involvement around lips ○ Flat chin ■ Use ALL lips ■ Avoid tension ○ RELAX the jaw open ■ Feel for the hinge of the jaw opening ■ Feel for open throat ■ Avoid “dragon throat” - stay open & relaxed ■