Gym Babies 

by Bayla Keyes

 

These exercise are ideal for counterbalancing what our bodies must do playing the violin all day. In all of them, form is your most important focus. Form will allow you to get the maximum out of each exercise, and it will ensure that you use the proper muscles, thereby avoiding injury. Choose weights that seem a little easy at first. After a few workouts, if you feel like it’s getting too easy, either add repetitions or go up slightly on the weight. If anything feels sore, back down on the weights. If anything hurts either you are doing something wrong or your body is not ready for that exercise, so don’t do it. I find doing these exercises 3 times a week is perfect for me, but I don’t recommend doing them every day; the muscles need to rest. After you have done these exercises a few times, I’ll bet that you will find that your body feels wonderful and that you feel more relaxed and agile on the violin!

 

Exercises with Pulleys:
 

Downward Pull -- Place pulley at highest notch. Attach one handle. Adjust weight to between 2.5 and 5 lbs. Face pulley. Tuck pelvis gently under, relax knees, and hold shoulder blades together and down. Pull handle straight down to side, keeping wrist straight and arm straight at the elbow. Repeat 30 times, taking breaks as needed. Change arms.
 

Sideways Pull-- Place pulley at highest notch. Attach one handle. Adjust weight to between 2.5 and 5 lbs. Turn sideways to pulley. Tuck pelvis gently under, relax knees, and hold shoulder blades together and down. Pull handle straight down to side, keeping wrist straight and arm straight at the elbow. Repeat 30 times, taking breaks as needed. Change arms.

Rowing – Place pulley at waist height. Attach two handles. Adjust weight to between 5 and 20 lbs.  Face pulley. Tuck pelvis gently under, relax knees, and hold shoulder blades together and down. Pull handles straight back, bending elbows and keeping wrists straight. Repeat 30 times, taking breaks as needed.
 

External Rotation -- Place pulley at waist height. Attach one handle. Adjust weight to between 2.5 and 5 lbs.  Turn so that left side is facing pulley. Place rolled towel under right elbow and hold in place against body. Tuck pelvis gently under, relax knees, and hold shoulder blades together and down. With right hand, pull away from the machine, keeping wrist straight; your arm will be going out from your body on the active movement. Repeat 30 times, taking breaks as needed. Repeat on opposite side.

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Internal Rotation -- Place pulley at waist height. Attach one handle. Adjust weight to between 2.5 and 5 lbs.  Turn so that right side is facing pulley. Place rolled towel under right elbow and hold in place against body. Tuck pelvis gently under, relax knees, and hold shoulder blades together and down. With right hand, pull away from the machine, keeping wrist straight; your arm will be coming in to your body on the active movement. Angle slightly upward to avoid tendency to pull down. Repeat 30 times, taking breaks as needed. Repeat on opposite side.

 

Exercises Lying Down:

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Weights -- Take two hand weights between 1 and 3 lbs. Lie flat on back, with knees bent and shoulder blades and small of back flat against mat. Holding one weight in each hand, start with arms straight up towards the ceiling with elbows straight. Punch straight up, allowing shoulder blades to lift off mat; return shoulder blades to mat. Repeat 30 times, taking breaks as needed. This is a small movement.

Band -- Take a resistance band (yellow is light, green is medium, red is strong, and blue is maximum). Lie flat on back, with knees bent and shoulder blades and small of back flat against mat. Hold one end of band with left hand at left hip on mat, keeping wrist straight. Hold band at a different place with right hand, keeping band taut. Pull diagonally with right hand across body and over head, keeping wrist straight. Repeat 30 times, taking breaks as needed. Repeat on opposite side.

Circles  Against Wall:
 

Take a ball, preferably one weighing between 1 and 3 lbs. Stand facing the wall. Tuck pelvis gently under, relax knees, and hold shoulder blades together and down. With right hand holding ball and right arm totally straight, place ball against wall at shoulder height. Go up and down 30 times; side to side 30 times; clockwise 30 times; and counterclockwise 30 times. Take breaks as needed. Repeat on opposite side. This is a small movement. 

Reverse Flies on Weight Bench:
 

In all of the reverse flies, do not do more repetitions than you are able to maintain perfect form, with shoulder blades together throughout. Do not rest the weights on the floor during a sequence; do not relax between the shoulder blades. If this means you take more frequent breaks at first, don’t worry; you’ll be able to maintain this posture for more extended periods with practice. 
 

M -- Take a large ball and hand weights between 1 and 3 lbs. Place large ball at the head of the bench. Lie face down on weight bench, placing your forehead on the ball and holding one hand weight in each hand. Keep your stomach pulled in to support your lower back and avoid arching and keep your shoulder blades together strongly. Rest the weights against the ground, directly below your shoulders. Pinch shoulder blades together (this will elevate your shoulders off the weight bench) and lift weights directly up towards shoulder, bending elbows and keeping wrists straight; then lower but do not allow weights to touch the ground. Also do not allow the shoulder blades to separate or relax when lowering the weights back down. Repeat 30 times, taking breaks as needed.
 

I – From the same prone position, now rest the weights on the ground like flying buttresses at a diagonal angle to your body. Pinch shoulder blades together and straighten arms as you lift the weights straight back alongside your body, bringing hands into sides if possible; then lower. Keep wrists straight. Do not allow the shoulder blades to separate or relax when lowering the weights back down. Repeat 30 times, taking breaks as needed.
 

Y -- From the same prone position, now rest the weights on the ground in front of your shoulders. Pinch shoulder blades together. With arms and wrists straight, lift to bring arms level with shoulders, forming a Y-shape with your body; then lower. Do not allow the shoulder blades to separate or relax when lowering the weights back down. Repeat 30 times, taking breaks as needed.
 

Machines:
 

Flies:  Adjust machine so that handles are in a medium position. Adjust weight to 15-45 lbs. Sit on bench with back against pad. Adjust height of seat so that your arms will be level with your shoulders when you hold the horizontal handles. Holding handles, bring arms in to chest; keep your wrists straight. You will get the most out of the exercise if you can keep your arms straight. Repeat 30 times, taking breaks as needed.
 

Reverse Flies: Adjust machine so that handles are in the most forward position. Adjust weight to 15-45 lbs. Sit on bench with chest facing pad. Adjust height of seat so that your arms will be level with your shoulders when you hold the vertical handles. Holding handles, bring arms away from chest; keep your wrists straight. You will get the most out of the exercise if you can keep your arms straight. Repeat 30 times, taking breaks as needed.
 

See this video if you need a reminder of what the machine looks like; there is a very nice looking young man who demonstrates the machine.  

Lat Pulldowns:  Adjust weight to between 15 and 45 lbs. Sit on bench facing machine. Grab bar with both hands, about chest distance apart (you can also do a wider distance), keeping wrists straight. Pull bar down towards your chest. Keep abs tight; do not arch back. Return to starting position. Repeat 30 times, taking breaks as needed.

See this video if you need a reminder of what the machine looks like; there is a man who gives excellent instructions for form to a strong young lady. Also this video for more advanced and specific instructions for form.
 

Low Row: Adjust weight to between 15 and 45 lbs. Sit on bench with feet on floor (you can also put them on the footholds, but I was told floor is better, so you don’t arch your back). Keep your body upright as you do this exercise; do not lean back. Keeping shoulder blades pinched together and down, pull handle towards your body, bending your elbows; return to position, but keep shoulder blades together. Repeat 30 times, taking breaks as needed.

See this video (second section) – the one with the young lady coach – don’t watch the first one!!!