Terry Ewell shares his morning
warm-up routine, adapted from Radio Taiso. These calisthenics will aid
the health of musicians and others. BDP 307, 2reed.net
<Music:
Hummel’s Bassoon Concerto, Second Movement. Terry B. Ewell
and Peter Amstutz, Live Recording, Oct. 1997, Kent State
University.>
Welcome. I'm Terry Ewell, and I'm delighted to share my morning warm-up
routine with you. All movements should be gentle. If you feel any pain,
then stop.
So, let's start first with gentle neck rolls. One, two, three, four,
five. Go the other direction. One, two, three, four, five. Now shoulder
rolls. One, two, three, four, Five, six, seven, eight, nine, ten. The
other direction back. One, two. Oh, that feels good. Three, four, five,
six, seven, eight, nine, ten.
Very good. Wrist rotations. One, two, three, four, five. The other way.
One, two, three, four, five. Open and close your hands. Two, three,
four, five, six, seven, 8, 9, 10.
This sequence of exercises is adopted from Radio Taiso, a common radio
exercise that originated in the USA and was later adopted in Japan.
Next, inhale through your nose. Exhale slowly. Two. Inhale. As you go
down, try to just do one vertebrae at a time. Two. Inhale. Three. Easy
movements. Four. Inhale. Out. No bouncing, just gentle stretches.
Inhale, five. Inhale, six. Inhale, seven.
If you feel you can stretch a little more, go right ahead. Inhale,
eight. Oops, exhale. Inhale. Nine, exhale. Inhale. Ten, exhale.
Next, oh yes, next, chest expansions. One, Two. Three. And I cross my
hands differently each time. Four left on top. Five. Six. Seven. Eight.
Nine. Ten.
Okay. Little changes done every day can make a big difference over
time. What if you were to adopt this every day, just 5 minutes? I think
you're going to see a difference later in your life.
All right, here we go. Slow body squats. Easy. One. Two. Three. If you
feel comfortable, go a little further. Four. Easy movements. Five. Six.
Seven. Three. nine, ten. There are hip circles. One, two, three, four,
five. And the other way. One, two, three, four,
As you can see, you can do radio taiso anywhere in any clothing.
Hands on your hips. Good morning motions or hip bends. Hinge from the
hips straight back. One. Two. You might feel some tightening at the
back of your legs. Those are your hamstring muscles. There's 4, 5, 6,
7, easy oceans, 8, 9, Ten.
Arm circles, one, two, three, four, five, six, seven, eight, nine, ten.
Backwards, one, two, three, four, five, six, seven, eight, nine, ten.
Use this time to feel if there's any tension in your body, any muscle
soreness, use this to connect to your body.
All right, so we're going to finish up now with ankle circles. You
might want to find something where you can steady yourself. Two, three,
four, five. Other way, one, two, three, four, five. On the other foot,
and if you're okay with being on one foot, you can do that. One, two,
three, four, five. And the other way. One, two, three, four, five.
Good. Lift your heels. One, two, three, four, five, six, seven, eight,
nine, ten. Lift your toes. One, two, three, four, five, six, seven,
eight, nine, ten.
Let's go with a deep breath in through the nose. Hold it out slowly.
One more in. Hold. Out slowly. In one more time. Hold. Out slowly.
Give yourself a big hug and say, “I love you,
body!” God's given you one body with one brain, one soul.
Take good care of it. Bye.