This homework has three parts:
A. Doing the self-test of Body Maintenance for Performing Artists (Ten Steps)
B. Reading article on Polyvagal Theorie NL or Polyvagal Theory EN and answering questions.
C. Watching films: Musicians Speak on Keeping Fit
A. Open and read the document “Body Maintenance for Performing Musician.” Some of the questions you can answer right away, and others you will need to do some practical work before answering completely. After trying the suggestions below, answer the following questions:
Ten steps to prevent injury:
1. Exercise and keep fit: Describe how you are currently keeping in good general shape. What type of cardio exercise do you do? And how do you work on strength and flexibility? Describe 2-3 things you can add to your daily routines (not necessarily in the gym), that will benefit your overall fitness. PRACTICE BEFORE COMPLETING THIS ANSWER.
2. Practice as a musical athlete: Remember the goals of a warming up: Increase of global and local blood flow; lubrication of joints; relax and loosen up your muscles; prepare your mindset for the upcoming task. If you have already taken the MMB Basics small group class, you have learned some warm-ups you can do. You can also watch this film for a short warm-up example from our lecturer: Musician’s Short Warm-Up. You can find other options on this playlist developed for school: Warm-ups and Stretches. Write down here a warm-up that you will repeat daily for 1 week and adjust if necessary. You can also describe a warm-up of your own design that covers the points given above. Which benefits do you notice 1. In your performance and 2. In your recovery? PRACTICE BEFORE COMPLETING THIS ANSWER.
3. Pay attention to your posture: How can you check if your sitting / standing posture is well balanced? In the presentation 2 checks were mentioned. Which were they? Here are some clues: one had to do with your breath, and one with your head and neck. (If you missed the lecture, ask the teacher for the answer!)
4. Consider the sequence in practicing: Do you start your practice or work sessions in a hurry and begin with the hardest things? Or do you start with a simpler piece or exercise, or a piece you like and know, to give yourself time to come into your practice? Explain how you now do it, and what you could change.
5. Analyse your technique: Do you repeat passages over and over and push beyond the point of exhaustion? Or do you listen to your body to check for excessive tension when you practice? Do you notice if you are still breathing? Do you look for the way to play with less effort? Have you tried the tip in the Ten Steps to photograph yourself while playing or sitting to compose? What did you see? Describe how you feel in your practice or work periods, and what you can do to become more aware of excessive mental or physical strain.
6. Analyse the ergonomics of your working environment: What does this point mean? How could environment affect your performance or make you uncomfortable? Read the examples in the Ten Steps document. Could you think of a kind of ergonomic “first aid kit” that you could bring to improve less-optimal situations: something to improve your seat, a better stand light, a warm sweater or jacket…? In the practice room as well: are there things you can do or bring to make you more comfortable and improve your ease of playing or singing?
7. Adapt your instrument to suit you: This tip is more about your direct relationship to your instrument or tools. Whether you are an instrumentalist, a singer or a composer, working for long periods requires analyses of the demands your work places on your posture and ease of movement. Violinist’s chin rest and shoulder rest, pianist’s chair, proper glasses for reading scores at the right distance, computer screens and keyboards at the proper height without slouching. What improvements have you made and could you still make?
8. Build up for peak performances: See the tips in the Ten Steps document. When things get tough, do you overdo? Do you plan way ahead how to lead up to peak performances or deadlines? Do you take care that you sleep, eat and move enough? Do you allow for some rest after a challenge? Explain how you could pace yourself to prepare better, and enjoy yourself more!
9. During the lecture, a film was shown about Bram the drummer. His right arm started hurting. He explained how this was related to the anxiety of getting the chance to play with the band U2. How was his arm pain related to anxiety? He also described how it finally resolved. What was the “cure” for his problem? What are the suggestions in Step 9 of the Ten Steps document? Have you ever had pain or discomfort before an important performance? How could you lower your stress levels to decrease overall tension?
10. What are signs of your body that you might be developing an injury? See Step 10 of the Ten Steps document for a key to the moment when you need to seek professional help. How would you deal with this if that happened?
B. Reading article on Polyvagal Theorie NL or Polyvagal Theory EN and answering questions.
The Polyvagal Theory (Dr. Stephen W. Porges) makes a powerful new link between neurobiology (the autonomic system) and emotions. By understanding more about this body/mind link we can find new ways to feel and perform better.
11. Think of a situation that you know will give you stress. Describe it here.
12. How do you notice you are stressed? Which physical signs does your body give you?
13. Look at the polyvagal ladder in the article. Develop a strategy to climb up the ladder towards the top, the ventral vagal state. Write down your strategy here.
14. Use it and feel if it works for you. Adjust if necessary. Write down what happened when you used your strategy. Describe how you felt before and after using it.
C. Watching films: Musicians Speak on Keeping Fit
These films were made for us by the musicians of the Dutch PHION Orchestra. They give examples of what we have been learning during the lecture and this homework.
Watch 3 films of your choice from the playlist Musicians Speak.
15. Name for each film which of the Ten Steps were mentioned. In what ways did the musicians ensure their comfort, mentally and physically, in order to also do their best in their demanding profession?