Relax! Improve Your Playing by Releasing Tension Dr. Liz Aleksander and Andrew Morency University of Tennessee at Martin
Tension Goal when playing: minimize tension Tension radiates to other areas Physical and Mental Tension is caused by using the body in an inefficient way We do need some level of physical involvement in four key areas Breathing Posture Hands Embouchure BUT: there needs to be as little tension as possible
Tension How & when to make these changes Some changes are easiest to start working on when AWAY from the clarinet! When practicing, make these fundamental adjustments while warming up (esp. long tones) Direct awareness to area & address the issue Don t judge or berate yourself! Relax into the change; don t force it
Breathing: Importance Deep, low, relaxing breaths result in: More air Better sound Mental relaxation Shallow breaths lead to: Less air Anxiety Fatigue & endurance problems
Breathing: The Science Behind It Diaphragm is the muscle most responsible for breathing 80% of breathing work done by this muscle Breathing occurs when diaphragm contracts and pulls down Belly breathing Diaphragm pushes downward into the abdomen Fills more air sacs in the lungs - more air to use We use accessory muscles to allow maximum air intake External intercostals- lift the rib cage up and outward
Breathing: The Science Behind It When the diaphragm relaxes, we breathe out normally But to forcefully exhale, we have other muscles that help force the air out The internal intercostals and abdominal muscles squeeze the rib cage down & push the diaphragm back up forcefully Control over these core muscles allows us to exhale with force
Breathing: Inhalation & Exhalation Inhaling Every good inhalation begins with a good exhalation Diaphragm breathing Feel back & sides Breathe low Open throat Yawning Nose breath Exhaling (playing!) Fast (cold) vs slow (warm) air Don t be swayed by well-intentioned conductors Open throat - maintain this from inhalation
Breathing: Diagnosing Tension Unfocused tone Problems projecting or lack of presence in the sound Articulation (esp. staccato) exacerbates tonal issues Uncontrolled or unpredictable entrances Problems with connection around the breaks Inability to play loud Issues with response and/or cracking, esp. above the staff & in the altissimo Pitch is flat, esp. above the staff & in the altissimo
Breathing: Strategies to Release Tension Breathing low Listen to the sound of the breath High pitched - Shallow/Tense Low pitched - Deep/Relaxed Feel for expansion of back & sides Avoid raising the shoulders when inhaling Inhale through your nose Lie down Use Breath Builder
Breathing: Strategies to Release Tension Using cold air When seated, pick feet up & hold legs parallel to floor Play it on the airstream only Open throat Yawn (maintain while playing too)
Posture: Importance Optimal position = optimal body health, free breathing, optimal musical sounds Poor Posture = pain/injury, more difficult to breath freely which leads to poor sound Posture affects: Tone Dynamics Articulation Technique Keeps body healthy and efficient The body is good at compensating for poor posture! It s hard to fix once it s become a habit, so this needs to be addressed early & often! When & where to address postural issues
Posture: The Science Behind It Proper posture consists of supporting the body along the axis Sit on the ischium The sit down bone Leaning will make very small muscles work hard to maintain bad posture
Posture: The Science Behind It Remember: muscles are straight tissues, so they work best when aligned The abs play a major role in keeping the body straight in the front They re also used for playing! The erector spinae group pulls the other direction from the back But don t hyperextend! You want a balance between your back and abs Front Back
Posture: The Science Behind It Remember to always use the largest muscle for the job Use these big muscles to support your instrument Roll your weight back Support the weight on your deltoids and trapezius Leaning forward to support the instrument puts stress on weaker / smaller shoulder muscles & areas of the body like the wrists Make sure your shoulder muscles don t raise up Remember, roll them back!
Posture: Diagnosing Tension Hunched shoulders Slouching Good girl posture (upright, but stiff & tense) Reaching for the horn with the head / neck Holding bell between the legs / knees Crossing the legs
Posture: Strategies to Release Tension Maintain natural skeletal alignment Imagine string pulling upward from the crown of your head Jump! - how you land is most stable Use a wall Distribute weight evenly Shoulders relaxed down the back Balance an object on your shoulder to detect excess movement Sitting vs. standing posture Keep as relaxed as possible Yoga, Alexander Technique, & body mapping
Hand Position: Importance Even, facile technique Faster technical passages Most importantly: avoids injury (RSIs)
Hand Position: The Science Behind It Muscles provide the force that moves our body But tendons & ligaments directly attach to the bones Muscles can be much more easily stretched & bent than ligaments Imagine a massage Tendons & ligaments are made of a different type of tissue that only stretches one direction, and your hand is filled with it! This is why it s very important to pay attention to how your hands are aligned!
Hand Position: The Science Behind It Problems caused by over-stretched or misaligned ligaments & tendons include: Decreased mobility Fatigue / exhaustion RSIs (repetitive stress injuries) like tendonitis & Carpal Tunnel Syndrome Unlike muscles, tendons & ligaments take a much longer time to heal than muscles This is why proper hand posture is so important! It: Prevents injury Allows a wider range of movement Increases endurance
Hand Position: Diagnosing Tension Uneven fingers Inability to speed up technical passages Lack of control, inc. inability to play fast passages at a slower tempo Squeaks resulting from not consistently covering the holes completely ANY pain in the hands, wrists, or arms
Hand Position: Strategies to Release Tension If you have ANY pain, let your teacher know AND go to the doctor! Stretch before playing ALWAYS warm up! Long tones Fingers Articulation Take breaks Straight wrists C hands Work on this SLOWLY, using scales or other conjunct material Neckstrap?
Embouchure: Importance Air creates vibration and vibration creates sound Vibrations are essential for creating sound Relaxed muscles allow for more vibration
Embouchure: The Science Behind It It s hard for blood to reach tense muscles. You need blood to deliver oxygen! Small muscles always tire quickly Use the largest muscles you can When the muscles of the jaw completely relax, the mouth naturally opens
Embouchure: The Science Behind It Muscles called constrictors wrap around the throat This open position of the muscles maximizes air flow into the throat During yawning or swallowing Muscles that control the throat are hard to consciously control Try tapping into natural instincts like yawning and swallowing Try focusing on the base of the tongue or the throat
Embouchure: Diagnosing Tension Visual cues Crunched chin Jaw motion, esp. when changing register Tonal cues Changes based on register or articulation Unfocused sound (air issues can also cause this) Pitch cues Flat = embouchure is too loose Sharp = embouchure is too tense Biting is the most common problem (and is caused by tension!) Pinched sound (esp. above the staff & in the altissimo) & uncontrolled entrances This overlaps with breathing issues because biting compensates for not using the air correctly.
Embouchure: Strategies to Release Tension Jaw is open & relaxed; lips & surrounding muscles work to cushion reed/mouthpiece There s some muscular involvement around lips Flat chin Use ALL lips Avoid tension RELAX the jaw open Feel for the hinge of the jaw opening Feel for open throat Avoid dragon throat - stay open & relaxed
Embouchure: Strategies to Release Tension How to develop awareness of & strengthen lip muscles Double-lipped embouchure Michael Lowenstern s Q/T exercise Whistle Drink a thick milkshake/smoothie through a straw Breath Builder Devices to create awareness & strengthen corners of lips Facial Flex (cheaper - stroke recovery) Wind-O (more expensive - for instrumentalists)
In Conclusion... Tension is bad! Physically Mentally Fundamentals are important! Understanding how your body works & how this affects playing clarinet Use practice time (esp. warm-ups) to address fundamentals & eliminate tension Questions? Contact us at emails or phone numbers on handout PPT & Handouts are available at www.utm.edu/clarinet - Resources Link