“Quarantine” exercises for musicians (and all who want to start moving!)

Hi everyone! I’m Lobke. I’m a musician, a multidisciplinary artist and I work a lot with the body. And today I’m going
to show you, here from Costa Rica, where there’s still no quarantine, yet… some exercises for us to stretch, to uncrumple and… and to become stronger! Let’s go for it. So, let’s stretch and activate the body a bit because when your body is activated you feel happier, you feel better, and that’s what we need. this isn’t going to be like a really sporty thing, it’s just a thing for us musicians and people who are crumpled to un-crumple and feel better, move a little bit. So I’m sitting with one foot in
front of the other and that allows me to have a straight spine but maybe it
doesn’t feel good for you, or you’re not able to do it, so you can sit cross-legged but it’s the same: so don’t sit like this. You really have to make
sure you elongate your spine, your neck too, or if you’re not able to do that either because I’m a very flexible person but not everyone is like that. Mostly it’s just inherited and you can train it too. And we actually have to improve a little
bit the flexibility of our hips. So you can also sit on some pillows and now you see that there is enough space on one pillow, two pillows… The most important thing is to
have this straight spine Great! So let’s go for it! Okay. So this is actually a thing I do in the morning. I just wake up, stretching. Okay, it has to be soft stretching because my muscles aren’t warm, you know? so I don’t want to over-stretch them. So I just start with lifting my arms and putting them down again I inhale when I go up and I exhale when I go down, it’s easy. and it’s very natural, it’s very good for the body. So I inhale and I’m really going to notice that this is going to get longer too, so… inhale… look up to my hands and exhale… a big stretch and you can notice that when I do that, I’m actually going to open up a little bit here, which is good also for us. We’re, you know, always working We have a tendency at least to be a bit like that. So there we go! three in a row. In… Ex…. In… Ex…. Last one: In… and I can turn my wrists Ex… if I want to. Warm them up a little bit too. Good, now I’m going to the sides and here I’m going to put my left hand on the floor and with the other hand I’m going to
scoop something up and then I’m going to go as if I were to go over something if that makes sense, as if there were an obstacle here. Okay, so left hand on the floor and we’re going to scoop, and I’m going over something Okay, and it shouldn’t hurt, it should just be a nice stretch and I come back. Okay, the other side. So, right hand on the floor, left hand is going to scoop I’m going to inhale when I go up and exhale when I go bend over that thing. Okay, I come back. Some of us are more flexible so we will be able to put down the elbow but be careful because if I do this, then I’m not working correctly. So I have to really work on that counter-position somehow. When I go in that direction with this part of the body, this part of the body actually works – my sit bones – to keep in place and they don’t come off. Okay, there we go. Left hand on the ground and we’re going to scoop with the right hand In(hale)… over…. and the sit bones stay on the ground. Okay now we’re going to play around here a little bit So I can go towards the ground and then I might feel this muscle stretching. And I can open up to the sky and then I might feel this muscle stretching. So I can also go a little bit further if that feels good. So I look down to the floor really nice stretch for this muscle and then I look up. Really nice stretch for my chest. and then I come back again. Don’t overdo it ever. It’s little by little. now the other side: right hand on the floor, left hand is going to scoop. Over something and exhale… and now I’m going to look to the
floor and as if someone were actually kind of pulling your hand you’re stretching this muscle and then opening to the sky, hello! Again to the floor, stretching these muscles, very important for us. You can turn around your hand too. And then we come back I hope that felt good. Okay now we’re just doing some light twists. See how that feels. I don’t know if you’ve ever done it. It should feel nice. And then we come to the left side. so one hand, your right hand, is on your left knee and the other hand is just behind you,
not very far away, just very close. And they don’t pull on you so when you inhale, you sit a little bit straighter. When you exhale, you might just twist a
little bit more if you want to if that feels good. Inhale… straighter. Exhale, maybe twist Okay, and then the hand from behind comes over the other one to the other knee. Now we let everything drop. You can really just swing from one
side to the other it’s really nice for the upper back. And then vertebra by vertebra you sit up straight again. And we do the other side. You can use this to come into it, if you want. always breathing. Left hand to right knee, other hand just behind, and just sit up straight when you inhale and when you exhale, a little bit, twist without pushing or pulling. Inhale…. A bit straighter. Exhale… because that’s not good for your lower back, that’s the reason why (we don’t push with our hands). And then your right hand swings around to your left knee and you drop everything. Love this one. This is like my favorite of the day. Okay, good! Now that we’re sitting here anyway we’re going to do some shoulder circles and actually put your hands on your shoulders I inhale when I go up, I exhale when I go down. and then I can do the opposite and really think that there is a pencil
between my shoulder blades, even going up a pencil between my shoulder blades and exhale, letting go. Inhale, pencil between my shoulder blades. Last one. Okay, now your neck. there are different opinions from experts about this the neck circles, if they’re good or not but… just the other day there was a physiotherapist that said that it wasn’t good so we’re going to do straight lines with the neck, no circles. So we’re starting with “no”. just shaking no you can do it very small and easy and fast you can also elongate it, make it big, as if someone was giving you a kiss on the side of your neck. And this comes from the channel
Yoga with Adriene so that’s a must I am doing it now for you guys but you must go and do all the videos of yoga with Adriene The best… well, it is yoga of course, but it’s the best yoga channel If you don’t like yoga, you’re probably not
doing this with me anyway Then saying “yes” with the head Don’t go too far away back, it crunches the entire neck , it’s not very good for you, just a little bit. okay and then from side to side. Must be very nice, this. Sorry. Hope I didn’t touch the micro. So, that also feels very good. Keep your shoulders low and your neck long. Okay and what we’re going to do now is opening up a little bit those hips. If in the end you’re sitting on the couch and you’re like this, you’re going to make another
stretch; rather like a back stretch and that’s that’s fine too, no problem. just feel what is good for your own body. Don’t overdo anything. So what we’re going to do is we’re going to lift the hands next to the ears, it’s a really nice stretch. Inhaling and with my thumbs back and I can even pull back a little bit, and lift up of course. And when I exhale, I place my hands in front of me. Really wide. And here I can just balance a little bit. maybe this is already a huge stretch so you can stay there. And try really to get those sit bones down, that they’re not lifting up, you know. doing that. But your spine is straight for the moment. And you’re just going from one side to the
other and if this is very easy for you then of course you can walk those hands
further, you can come on the forearms. You can walk it even further and now of course you can relax forward If you want to relax forward but you don’t make it you can make fists and put your hands here. Really nice too. So breathe deeply. Should be a really nice stretch. Okay, and then on an exhale you’re
coming up vertebra by vertebra. Really little by little. And those of us who are sitting cross-legged or like this we can cross the other leg in front of the…. the other leg! if you know what I mean. And I’m going to place the other foot in front. so we do the same inhaling…. and placing those hands there and balancing just from side to side, swinging. And then we can go a little bit further. So those sit bones, try to keep them down. Breathe…. and then on an exhale you’re
coming up vertebra by vertebra. And you’re walking your hands here with you I hope I don’t have any grass on my forehead. Okay so that’s that! It goes quicker when you do it on your own with time. So now we’re actually going to do a standing part so come up! you know, take your time, we have time. Okay so we’re standing again. Try to stand feet hips apart with really in the direction in front of you – not open, not inwards – and with your spine straight, so this means, your pelvis probably is a
little bit turned inwards, very little, and your knees have to be a little bit bent, because my pelvis…. Let’s make our backs hollow. You can see my pelvis now is completely outward. So I want the opposite, I want it under me just a little bit, I mean, I don’t want it like this right? but I’m just elongating my spine a little bit and my shoulders are relaxed and as Adriene says, from Yoga with Adriene, head over heart, heart over pelvis. because you know this weighs four kilograms so it’s a lot of weight and you really want that sit on the rest of your body. OK, good! So now what we’re
going to do is the same stretch as when we were sitting but now
we’re going to bounce a little bit, so I do like this. Clap my hands, look up, and then exhale when I’m come down Okay? let’s do that three times. Inhale… scooping everything up, Looking up. it’s a nice stretch and exhaling…. Again, inhaling… looking up, maybe you want to do like this I mean, you can do anything that feels better for you and going down and last one Inhaling… maybe you just want the big beach ball over your head, as Adriene says. Yeah, you can see I’m a fan of her. or you can just, you know, play a little
bit with lifting one arm and then the other one and then coming down. Okay, very good. So we want a little bit of activation, right? but before we come to that, we’re first going to work a little bit with that spine, it’s very important to work the spine. So normally, if we were to do really yoga, we would do like this and then we would kind of go down
first with a straight spine but now I want to work on rounding the spine vertebra by
vertebra so… The head is going to be the first and when we go up, it’s going to be the last. Okay? So we’re going to inhale… and when we’re going to exhale,
we’re going to round vertebra by vertebra. Inhale… and exhale head, then the first ones of the upper back and your knees are little bit bent or more bent and so you’re going to, vertebra by vertebra, just rounding the spine. Until you come wherever you can come, some people just come half way, others come down completely. The more you do this, probably the more flexible you’re going to be, so… Hanging here is very good, it’s very relaxing. And you can
grasp the opposite elbow, swing from side to side if you want, let your head really
hang loose. So you can say a little bit “no” with your head and nod a little bit “yes” with your head. Breathe deeply. Now if you breathe this deeply you will notice
that in your lower back actually… things are moving and that’s very good, that’s a very good sign. so when we’re breathing, let’s say in our belly actually it’s the complete lower part that’s coming out. We have a back actually and we forget about it. Okay and now we’re going to
reconstruct ourselves vertebra by vertebra so let’s start. the base of the spine is coming up, we are… knees are rounded… so we come up, come up and the head is completely hanging, it should be the last thing to come up so getting straighter and straighter. Do’n’t straighten those knees completely and then the last thing is your neck. Hello! Here we are again! Okay, let’s do that again. So first your head, upper back, vertebra by vertebra, breathing deeply… bending your knees, okay coming until where you come, relaxing completely, breathing… swinging from side to side – this is relaxing me too – and you can grasp the opposite elbow if you haven’t already or you could just hang loose, whatever feels best. And then bending the knees you come up vertebra by vertebra, really feel how you’re reconstructing the spine. and the last thing to come up is your head. Okay. Excellent! Give those shoulders some circles. Give me some shake! okay good! What we haven’t done actually and that’s good for instrumentalists is also grasping, so interlacing the hands and just doing some… like straight… I don’t know how you call this but you see what I’m doing and you can also make circles, one way, than the other one. That is very good. in general these stretches for musicians are very good. So keep your shoulder low and then there’s this stretch. On the other side…. Of course I’m doing it a little bit short now. And that’s fine. and then, just as you have this one, you actually have it like this too. It works a little bit differently I would say in an angle of 90 degrees. So these are some stretches Oh I forgot one! I wanted to do something a little bit active so what we’re going to do now is we’re going to balance a little bit. So we’re going to stand on our right foot and we’re going to try to just stand on one foot, alright? but if you can’t, just leave the big toe of your left foot on the ground. And if you can, just come up. And now it’s very important to, kind of, how do you say this? to get this part of your body activated. Right? So here are lots of muscles and you want them activated because then you can balance. Okay? So you just make your spine long and your belly just comes in a little bit, like, in and up. And then we have an excellent balance. So you can do this or this, or this… or even, if you’re able to do it, but it’s a bit more of a strain here. And all of us who can, we interlace our fingers
and we grasp under the knee, our spines are long and we just push up the knee a little bit You see? I’m coming out of it. So this is a very nice balancing
exercise, I find it a lot of fun. You can make circles with your ankles and we let go on an exhale. Yes and now the other side. so you come off the ground… I have this microphone here. Yeah I’m old school, I have all the cables still. okay and you can stay here or we can try… But you will notice that that’s
actually for people with strong legs So I’m working a lot here to keep the balance and we can all, all those of us that feel like it can interlace our fingers and elongate our spine while we push up the leg a little bit against us. I’m breathing deeply and we can make circles with our ankle. okay we let go with ease and control. Now we’re going to do a balance another balance I like, I like quite a lot. so our left foot, left toes are coming behind so we’re going to make a kind of plank, a kind of airplane but just coming up So don’t forget that you have to activate your center here. You can use your arms if you want. If you’re really good at this, you can actually go with this shape which is one of the warrior shapes of yoga That activates you. Oh! Everything’s flying here. Let’s do the other side! I hope you came down a little bit more controlled than I did. Coming up… So this is a lot about playing around and, you know, if you’re a lot of time in a posture that’s not really comfortable, and you have to stretch just make it a lot of fun! don’t lock this knee by the way, it has to be a little bit bent. so just try to play around, right? It’s very important. Awesome! So we’re coming down on hands and knees if you’re still here. If not, you can just go back another time of the day. Good, so my knees are under my hips and they’re hip apart and my hands are under my shoulders. And I do the same, so… my belly is active, it’s not like sucked in but it is inwards it’s active inwards so it supports my back my back. My back is completely straight and my neck also. Very important, we think that the neck… you know, we forget about the neck so it does strange things. The hands: the fingers are wide and the fingers, they’re active so you get your… how do you say that? the weight you get it a little bit out of the wrists. Okay, awesome. so here we’re going to do a cat-cow and I don’t know how familiar you are with it so first we’re going to do cat just practice cat so um this movement will always start at the back of your spine and the head will always be the last. So I’m going to round the spine so I actually round the pelvis and my belly is going inside and then my entire back is
rounded and then… in the end it’s the head and now I want to go back so the first thing I do is straighten my spine. My belly is still active and then
everything is straightened again. Let’s do that again. So I round my pelvis, my belly goes inward and… They call this in Spanish actually angry cat I really think that that’s it. So you start again straightening in
the pelvis, your center is still active and then you have a perfectly straight line, I hope. okay now we’re going to do the cow part. So that’s a hollow back. So we start again with this, don’t overdo it. You really don’t want to crunch your
lower part of the back. Just make the back hollow from the tail first and in the end it’s the head. and again to come back, we straighten the spine Good. Seems like a small thing, right? don’t forget that the belly has to come in. So you get the thing, right? let’s do now the entire sequence so the cat and the cow okay so let’s start exhaling and let’s do the cat, so rounding and the last thing is your head and then we’re going to do the cow, so… hollowing, starting at your tail and the last thing is your head, inhaling… and exhaling starting at the end of the spine and now the last thing is your head and then inhaling… starting at the back, the last thing is your head. That’s it, very good. okay now you’re going to actually do a little bit of a counter stretch so this one. Just make it gentle. Okay we’re going to do a plank! because I told you
were going to be a little bit stronger! Planks are awesome, I would really
recommend them every day. So you place your hands as I told you, your fingers are active too, and your knuckles and then what we’re going to do is these are going to be outwards And there we go, one two three! okay I’m moving around a little bit, you can do that if you want. you engage more muscles like that. And somehow you distract yourself. Okay, one two three… come down. Good, let’s just take a break, again let’s do this stretch you can do this afterwards a little bit more. Let’s do one very short because afterwards we’re going down. Okay! plank! and we’re already in it. now if you want to go down, you can go down from here if you have strong arms, I don’t have them so much so if not, you can come on the knees and then pinch your, how do you say that? Like, paste your elbows to your sides and you come down. I just came down in the pillow and from here, you make a circle with
your shoulders so they’re low, and then make your neck nice and long and now one, we’re going to inhale, we’re just going to come up with the upper part of
the back. Just open the chest a little bit and that’s it. I’m down again. Nothing more because if not you’re going to crunch something. Little by little. Okay, now you’re going to push yourself up to the knees and from here there’s a wonderful posture, it’s called Child’s Pose so if you don’t have the flexibility for it, you might need a cushion or two so you can sit so you can sit like this. Maybe you can use another one, like this and this is called Child’s Pose, very good, very restorative. I do it every day, it’s also because it it stretches the psoas. So psoas are very important. it’s the muscle that connects your torso with your leg. So not only does this posture relax but it also stretches really deeply. Okay, good. So on an exhale we’re coming up, our hands help us, little by little. Very good. There’s one exercise I did in
the Spanish version of this video that I didn’t do with you guys yet and it’s a little bit it’s it’s very nice actually also balancing but very
soft much softer than that plank thing so what you’re going to do is lift one
leg and you will feel that probably in your core. Be careful that you’re not recompensating, like going to one side, you want to stay in the middle, and if you are able to do it, the opposite arm you can also stretch it out. If you’re not able to do it just use your both hands. And then when you exhale, we come in but without putting them down on the ground, we just come in like a snail. And we inhale and everything comes out again and we put them down. Okay, other side. Leg, and make sure that this part of
your spine is actively up and then if you want, your other arm, as if you were to give someone a handshake, comes out, and then when you exhale, everything comes in. As if you were a little snail inside of its house. And then inhale, everything comes out again and exhale. So that’s a very nice one. Okay, from here… I didn’t tell you about downward
facing dog so we’re just going to… drop it in the middle. And we’re going to start with a posture called by Adriane “puppy posture”. So it’s not a dog yet. it’s just half a dog. So you’re going to do again your posture as
we it did before so knees under hips hip-width apart and your hands under your
shoulders but now what’s going to be different is that you’re going to drop
your elbows where your hands were and you’re going to walk your knees backwards. Okay and from here and you’re just going to drop your heart down, so this is going to open up. if you’re a little bit scared you can put some pillows there. You can open up, also. So this is a big heart opener and shoulder opener. you just place your forehead on the ground. So this is half the posture of downward facing dog, very good for us. So we’re coming out of that again, rounding the back the other by little, placing our hands, walking back the knees. Now we’re going to go up to downward facing dog. Now this has the same action of the heart going downwards, but we’re not going to be on our forearms
but on our hands and we’re going to lift and so the
idea is that your heart is downward and this part is actually as if someone was
pulling you up from there and then your heels are supposed to go towards the ground they’re not (necessarily) supposed to reach it but it’s those forces so this is downwards this is upwards and that is also towards the ground diagonally. So we’re curling the toes and we’re just coming up, very easily . and just getting those two forces are ready to work so your heart down and
here’s if someone was pulling you up. Head is relaxed. Okay? With complete bent knees Let’s see if you can start to walk a little bit placing the one heel down one heel at the time and then see if you can even
straighten out a little bit those legs. if you can’t, you just stay here. and you stretch the back with bent knees. Okay? So this is (for) each of our own abilities, and if not, you walk that dog. so this is a downward-facing dog and from here mostly I go to a plank, it’s quite easy, or I can do a hip opener. See, you can do a three-legged dog. Let’s try it! Why not. One leg… so this is actually not a hip opener. THIS is a hip opener. And then the other leg. You can keep the hips completely straight or you can use it to open the hips. It depends on how
flexible you are. And from here on also there are many other postures. But fornow we’re coming down and we’re going to child’s pose. Breathing deeply… Then coming up. Uncrumpling a little bit so we can move those shoulders and that’s it. this one last stretch I actually wanted to show you so we’re coming up again So as a musician probably you’re familiar with
this stretch, so you either can stretch like this so your hands are open or you really stretch a little bit deeper. And you know that with this stretch you
can come forward and stretch that part a little bit. Let’s come out of this stretch, I would always do it very gently on an exhale, and with control, and then rolling up vertebra by vertebra. Another very good stretch, a counter stretch, is swimming one arm in front of you catching it with the other hand. Now try to lower this shoulder. and then I pull a little bit on this arm. Good. And then the same with this one, I swim it in front of me . I lower a little bit the shoulder, but I pull it on the same time. Good. Also as a musician, another last thing before making a handstand, because we all want to make handstands and jump and put some music on and go dance! I don’t have to show you how to dance Everyone can just dance! but before that, so when you’re standing like this, elongating your spine, feel how the floor is actually supporting you It’s holding all of your weight and feel the space behind you. We forget about our backs. And feel the space above you, so much space above you. Breathe deeply… Stretch one more time. Inhaling… okay and now we’re going for that handstand That’s my favorite. Let’s get the micro out of the way Yay! I’m not very good at it today, really. Yay! Did you see that? But I’m serious. Go and dance! Dance every day!

1 Comment

  1. awesome video I loved it

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