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I think we all understand that we need to stretch our forearm, but many people stretch only their wrist and the underside of the forearm, because that’s where we feel the tendons contracting and releasing, and we all want to avoid the dreaded carpal tunnel.
But it is of paramount importance that we stretch both the under side and the top side of our forearm regularly. Watch the video to learn how to properly stretch. If you want, you can find more discussion about the why’s and how to’s after the video.
Think about it: When we put a finger on the fingerboard, it’s the under side of our arm doing the work. But to lift it back off again, it’s the top side of our forearm! So really, the top side is doing as many repetitions as the underside!
When I stretch, I am trying to accomplish two things. I am trying to maintain flexibility, but more importantly, I am trying to lengthen the muscle fibers so that they don’t get into a shortened, contracted formation.
I had a real crisis with tennis elbow a while back (from doing PUSHUPS, of all things),
and I learned a TON from the physical therapy I received. For example, did you know that ALL the muscles on the top side of our forearm attach to ONE small spot on the elbow, about the size of a dime? This puts incredible torque and workload on that small attachment site.
My therapists would stretch that muscle by running their oiled thumbs toward my elbow, slowly, pushing the flesh and stretching the muscle, and then they’d run their thumbs away from my elbow.
I asked what that was supposed to accomplish, because it didn’t feel too hot, and they said they were helping the muscle to elongate its fibers so there wasn’t so much torque where the muscles attached to my elbow.
So now when I stretch, I stretch my wrist backward gently, then stretch individual fingers. And then I stretch my wrist forwards, and then press individual fingers to stretch even further.
I stretch my wrist rotated opposite of the way it rotates to play violin, pulling the
heel of my hand gently around. I also rotate it the same way I play violin, but I press on
my pinky and ring finger slightly, which gives the most wonderful stretch all the way up
to the elbow!
Try to think about elongating your muscles. If you want to intensify your stretch, try straightening your arm when you do it, but be careful.
Please don’t play favorites! Stretch BOTH arms! Your bow arm will benefit equally from
these stretches.
I stretch my elbow by bending it, and then pressing it to bend more than it does on its own. (GENTLY!) You can feel tiny stretches happening in the elbow, but it also stretches the tricep, which gets a workout from violin as well. And in the spirit of doing things symetrically, stretch your biceps too! You can do this on your own just by positioning yourself on a wall or chair, and pulling your straight arm back at whatever angle gives a good bicep stretch.
I don’t know if I should say this or not, if my insurance agent reads it, my rates will probably go up….but I stretch all the time while driving. (Mostly at red lights.) If I’m
driving to a gig or even just to the store, I press my fingers on the steering wheel and
stretch my wrist backwards, then forwards. (Of course, you don’t have to use the steering
wheel…I’m not sure why I do!)
I would like your practice guide please. Thanks
Hi David
I would love it if you would go to my homepage https://www.reddesertviolin.com/
And scroll down just a little bit to the GRAY background. Fill out that simple form, and let me know if it gives you the Practice Guide.
I would personally appreciate if you report back to me if this was successful!
Talk soon
Lora
Thanks for the reply, Lora!
Unfortunately my Doctor was not much help on this situation. The video of yours you linked is helpful, also I discovered Tai Chi has some exercises that may eventually increase my wrist flexibility. I also obtained a decent shoulder rest which helps stabilize the Violin much better. Thank you for the suggestions.
~John
Hi Lora,
I just discovered your Youtube channel and website. I am just starting to learn the Violin and am having some Left Hand issues. I severely broke my LH when I was young which caused a slight limitation in wrist rotation. I have trouble reaching across the fingerboard and was wondering if you have any suggestions on exercises to improve mobility or any other resources that might help.
Thanks.
Hi John!
YES, there are things you can do with your wrist rotation limitation.
First of all, I would try to stretch it and warm it up before playing, (hopefully, you got good advice about this from doctors?)
But, there are some very practical adjustments you can make in how you hold the violin that will help you BRING THE VIOLIN TO YOU, instead of making you twist to the violin.
These concepts are most useful for us short players, with our short arms, but this video will give you lots of insight into your options for tilt, angle, and shoulder rests.
Good luck!
Sorry, don’t know what happened there (double post)….. btw….I just ordered a book called “Conquering Carpal Tunnel Syndrome : And Other Repetitive Strain Injuries” It was recommended by a violin teacher at another site. It’s available at Amazon if you wanted to give it a look. Thanks again Lora ! Great site !
Thanks very much Lora. I bought myself one of those over the counter elbow braces. It seems to help a lot to relieve the strain on that elbow when I have to do anything with that arm. It’s worn tight around the forearm to help support the muscles in the forearm so they aren’t pulling so hard on the tendons at the elbow. I tried to go without it for a day and the next day I was sorry. Maybe I’ll have to keep that brace on when I sleep at night. It is painful to straighten out that arm first thing in the morning….a splint is probably a good idea.
I have cut back on my playing a little bit, but….I’m still working on and playing Meditation..including that 4th phrase. Had a lesson today and played it for my coach. She was pleased with my progress. Thais is coming along nicely, though still lots of work to do there. Dang arm !
Thanks very much Lora. I bought myself one of those over the counter elbow braces. It seems to help a lot to relieve the strain on that elbow when I have to do anything with that arm. It’s worn tight around the forearm to help support the muscles in the forearm so they aren’t pulling so hard on the tendons at the elbow. I tried to go without it for a day and the next day I was sorry. Maybe I’ll have to keep that brace on when I sleep at night. It is painful to straighten out that arm first thing in the morning….a splint is probably a good idea.
I have cut back on my playing a little bit, but….I’m still working on and playing Meditation..including that 4th phrase…. :-
Hi Lora, when you had problems with tennis elbow….did you still play ? I’m dealing with same issue at present…though I don’t think it’s as severe as yours was…(and I don’t want it to be !) I’m still playing though I’ve cut down the amount of time (or have tried very hard to, it’s so difficult to put this instrument down when I have opportunity to play it) It doesn’t help that my arm doesn’t bother me as much when I’m playing as it does first thing in the am or other parts of the day when I’ve been using it too much at work. I use heat in the morning before I do stretches and practice…then cold after playing and before I head off to work. I guess I’m just wondering what your routine was as far as playing and trying to heal up the injury. Thanks !
Yes, I was still playing when I was having the problems with tennis elbow. I experienced the same thing as you…it didn’t hurt WHILE I played, but after a heavy day of playing, the next morning was hell, to the point of hardly being able to dress myself.
My routine: There is no magic to my routine. Nothing helped until I got the Ossitron procedure done. THAT SAVED MY LIFE! But if your condition hasn’t deteriorated to where I was, then here are some of my ideas:
My routine:
I took anti-inflammatories before a concert or rehearsal
ICE the crap out of both arms afterwards (Use direct ice out of a frozen Dixie Cup for best results)
Warm up and stretch like crazy.
Celebrex on really bad days.
And I do have to admit…I did limit my playing…no more than 2 hours in a day.
Sleep in splints, don’t allow yourself to sleep with your elbows bent too much.
Limit your DRIVING. My physical therapist said this is worse than violin! (my theory is that your elbows are bent)
WATCH the keyboarding at work….I found that typing was 50 times worse on my elbows than violin.
I have a friend (non-violinist) who suffered from tennis elbow same time as I was, and she went with COLD LASER treatment. She was cured slowly but surely by Cold Laser. (I tried this as well, with very slight improvement, but I think I was worse than she was)
If you don’t think you are as bad as I am, try to find a chiropractor who does Cold Laser.
BEST OF LUCK to you! There’s always the steroid shot…..but if you go this route, only try it ONCE. And after the shot, be SUPER lazy for a week….give the shot time to break the cycle of inflammation….then SLOWLY re-introduce violin, typing, driving, etc.
Let us know how it goes for you….I’m very concerned with this problem.
–Lora