Despite the understandable anticipation a musician experiences before a performance and the drained and tiered feeling felt after a performance, our actions preceding and immediately following the performance can drastically determine our musical fate. The potential preventative benefits of a proper warm-up and cool down routine cannot be over emphasized.
The value of a proper warm-up routine prior to any activity, whether an athletic competition or musical performance has been recognized as an optimal method of preventing injury. Drummers like athletes must also appropriately prepare to perform as well. Pre-participation warm-up, including light cardiovascular, stretching and flexibility exercises, are common practice for athletes; however, few musicians realize the importance of a proper warm-up prior to a rehearsal or performance. Whether preparing for an athletic competition, or a fifteen-minute drum solo, your performance will be enhanced by routinely performing a consistent warm-up routine.
Warm-Up
Typically, the warm up begins with a light cardiovascular workout to elevate local tissue temperatures and to increase blood flow to the limbs. This is easily accomplished by simply walking, jogging or riding a stationary bike. The activity chosen or utilized for a warm-up should begin slowly, be continuous and progress gradually over 10 to 15 minutes. Warming up helps to raise the deep muscle and connective tissue temperature, allowing for greater flexibility. The increased flexibility reduces the risk of muscle strain or tears, and ligament sprains, helping to prevent post-exercise muscle soreness. The primary objective of warming up is to prepare our tendons, ligaments and muscles for the explosive forces that are applied to these tissues during strenuous activity.
Warm-up to drum, do not drum to warm-up! Warming up prior to stretching is often ignored or overlooked and the preparation to stretch is of utmost importance. Unfortunately, the methods by which we warm-up may not be adequate in preparing the muscles required to participate in their activity. This practice can lead to injury including muscle strains and tears.
Stretching and Flexibility
Stretching should not be utilized as a replacement for a proper warm-up and should only occur once a proper warm-up has been achieved.
Static stretching is the most common stretching technique and the primary method of stretching. Other methods of stretching include dynamic stretching, slow movement stretching and proprioceptive neuromuscular facilitation (PNF) stretching.
Static stretching can be performed alone and consists of a voluntary passive elongation of a specific muscle. In this form of stretching the muscle is slowly and gently stretched to the point of tension, which will cause a slight feeling of discomfort, but not pain in the muscle. The stretch should be held for 10 to 15 seconds and then repeated on the opposite side of the body. Bouncing to gain further stretch is discouraged and is potentially damaging. A complete stretching routine for drummers can be found in my article Stretches for Drummers in the December 2005 issue of DRUM.
Some helpful hints for stretching include: begin your warm up before you start to stretch with some type of cardiovascular exercise (walking, jogging, cycling, etc.) for about 10-15 minutes to generate a sweat. This increases blood flow and warms muscles so they can be stretched effectively, less flexible areas may require more frequent or longer stretching time, stretch the entire body, hold and maintain the stretch for 10-15 seconds, relax throughout the stretch and do not bounce. These stretches should be repeated 2-3 times.
Once the major muscle groups have been properly stretched, you should be prepared to begin drum specific warm-up exercises for your hands and feet.
Cool Down
Equally important as the pre-performance warm-up is the aftercare or post-performance cool down. Walking or jogging for 5 minutes can accomplish an active cool down after a performance. This allows body functions to return to pre-exertion levels. Performing a light static stretch while cooling down can also help to control muscle soreness. This will help circulate lactic acid that has accumulated in muscle.
Appling ice to a sore area of the body will create a localized vasoconstriction in the affected area limiting and helping minimize the inflammatory response that can potentially develop with repetitive activity.
Following an organized and consistent program of pre-performance warm-up and post-performance cool down will help enhance your drumming capabilities while minimizing the risk of injury.