Integrating conscious activities
Here, we present best practice ways of integrating conscious activities into your practice. There are ways to manage without any helpers at all. However, the approaches that rely on helpers are more effective.
1. Relaxed practicing
Foot rollers can be used to realise countless possibilities for integrating conscious activities, also in a relaxed manner.
2. Full physical effort
With the help of one special helper, it is even possible to use the whole body, such as with the back roller, to support coordination and relaxation.
3. Setting impulses
Walking can provide various stimuli. The elaboration is currently in progress. We are happy to keep you informed through our emaNews!
The most important
Practicing with foot rollers
Basic idea: A massage roller is placed underneath each foot, which then massages the soles of the feet by moving them back and forth. Various exercises are performed during this "foot massage." You can use them for the following aspects:
- Rhythm stability
- Developing musical phrasing
- Coordination
- Memorisation
- Supporting the playing technique
The use of foot rollers has now developed into a fundamental Foot Roller Method that can be used by almost any instrument.
Practising with foot rollers
Most important
Full physical effort with the back roller
There is one tool that allows you to use your whole body effectively when practising: a back roller (also known as a BlackRoll or fascia roller). The basic idea is that, with the help of the back roller, the whole body can be moved while practising in such a way that the basic posture or instrumental posture is affected little, if at all. This may sound strange at first, and admittedly it did at first, but the variety of advantages is impressive:
- The up-and-down movements can be customised depending on the exercise goal.
- The whole body moves in an increasingly controlled manner, while playing becomes more independent of body movement and therefore more relaxed.
- You also train your muscles.
- You get a ‘back massage’.
Practicing with the back roller
Dealing with the roller
It is important to hold the roller with your body weight. Only with your body weight can you hold the instrument without tensing up. It is best to practise this without an instrument at first.
The feet need a good stance and should not slip on the floor. Depending on the floor, material and ability to balance yourself well with your toes, this is possible with socks. Alternatives are sports shoes, non-slip socks or standing on a studded mat.
The fitness level for this type of exercise is very limited at the beginning. We therefore recommend only aiming for short sessions at the beginning and not pushing yourself to the limit. For motivation, it can be important to only set yourself a small goal that you can actually achieve. Sometimes less is more!
The type of roller should suit you. You can usually try them out beforehand in sports shops.
Doors, house walls, glass doors etc. are also particularly suitable as wall replacements. Do not use a wall with your favourite wallpaper, as the surface of the roller can also leave marks.
Using the back roller while practicing
Here is an example of the combination of the basic arm movement and the use of the back roll for arm vibrato. You can find more exercises in Arm vibrato.