Exercises

Shoulder Exercises

Exercises for circulation

Exercises in a lying position

Instructional Videos:

Exercises With a Rubber Band

Rubber band exercises are a good way to strengthen the muscles but also to restore flexibility and increase the circulation in the soft parts. Feel free to do an exercise when you take a break from your practice.

Instructions for training with a rubber band

Stand on your feet in a stable position, and feel your knees relaxed and loose.
Stabilise your back by tightening the buttocks slightly and activating the stomach (centre). This applies for all starting positions.
Let your shoulders and wrists fall to be in a neutral position in line with the forearm.
Perform the exercises calmly and feel the resistance as you release.
The longer the rubber band, the less resistance there will be, and vice versa.
Repeat each exercise 8–12 times per programme, for 2–3 programmes.
Do this 2–3 times per week in order to maintain the circulation and build some muscle. More times than this will build more muscle.

Back and Trunk Stability

Here you will find exercises for the back and torso, but also exercises that involve training the legs and arms

Basic tension

Mobilization of the Back

If you have a sudden case of locking in the back, it will often be alleviated more quickly if you can do something with your back or neck immediately.

1. Make sure you adopt a position of rest, so that cramps in the musculature are released. If you have pain in the base of the spine, lay down horizontally, perhaps with a cushion or pillow to lay your legs on. The tension in the back will then be released. Occasionally it is best to lie completely horizontally. The goal is to have the musculature loosen into a relaxed position. Use cushions as required to get rid of any pain.

2. When you have rested for a while, the cramps in the musculature will lessen and you should now to try to loosen the lock. This is often a matter of there being a lock somewhere in the vertebral column. The musculature tries to protect the “injured” area with the cramps. Try with shorter programmes of some of these mobilising movements in order to increase your flexibility again. Continue the movement to the threshold of pain and then wait for a moment; this can result in a small increase of movement. When the muscle cramps start to return, go back to your painless position of rest again.

3. Repeat this mobilization program 1–2 times per hour, and try to successively increase the number of movements.

Stomach Exercises

Stretching Exercises

Instructional Videos

Here you will find instructional videos for maintaining stability in various positions. Seated and standing stability for playing music, as well as various exercises for improving stability in certain parts of the body, such as the shoulder blades and core.

Spreading of the fingers which strengthens the hand arches

Guidence to hand and thumb stabilty

Exercises to counteract pain around the elbow

Stabilizing the wrist

Hand exercises - video

The videos are available with English subtitles and you must then start the video and click on subtitles and then go to settings and select the language.