2 minute read
Warm Up Safely
Tips from practicing physical therapist, Pat Dunphy
Many choruses engage in physical warm-ups prior to the director taking charge of the chorus. It can raise the energy level of the singers, set the tone for the evening and help members to cast off the cares of the day. However, we all have differing levels of fitness and physical capabilities. How can we get the most out of physical warm-ups and also engage safely?
• ALL ALL ALL movements should be performed with knees unlocked, even when standing still. You don’t have to bend your knees a lot (1/2 inch [1 cm] is fine), but make sure the knees aren’t locked. When knees are locked, most people use none of the thigh muscles, and we want to access those thigh muscles.
• Any warm up or movement where your hands are over your shoulders or head tends to raise your rib cage. When you come out of that position, be aware and try to keep your rib cage in the up position as you sing!
• When doing shoulder shrugs, the important motions are down and back. When doing shoulder shrug circles, spend some extra time going down and back. This movement puts the sternum or breastbone up and forward, where you want it for singing.
• When doing circles with your head, be sure to do them SLOWLY and end the circle slowly.
• When moving your arm(s) away from your side, ALWAYS lead the motion with your thumb pointing to the ceiling. This is true of all movements of your arms.
• When doing twisting motions with your body, be sure to stand up straight and do not bend when you twist. Also be sure to twist and untwist SLOWLY.
• If there is a choreo move where the body turns to the left or to the right, or a move where it returns to center from left or right, be sure to move your feet, rather than twisting your knees. It is best to turn your feet at the same time as your body to avoid knee strain. • Toe touching can aggravate the lower back, possibly leading to lower back disc herniation. If you must bend, avoid bending from the waist.
• When standing straight and sliding your hand down the outside of your thigh, be sure to stand up straight and avoid leaning forward.
• A good thing to add to any physical warm up is to practice standing on one foot, as this is a skill we tend to lose as we age. Try to stand on one foot for more than a moment. Three to five seconds is good; longer is better. The great thing is that this skill will improve very quickly.
• If you have PAIN with any motion, do not ignore it or try to work through it. After a few minutes of warm up, try the motion again. If it hurts, even warmed up, ask the choreographer for a substitute motion if it is something you need to do on stage. If it is just part of the warm up, move to a position that DOES NOT HURT. Pain is a warning signal and should be respected. NO PAIN, NO GAIN is a MYTH. It is important to respect and acknowledge any pain.
