Monday – Considering the Entire Body

If you haven’t completed the Before/After video yet, please do so before starting the course.

Monday’s Assignment:

1. Locate your A.O. joint by taking two index fingers, finding your mastoid bones (the boney protrusions behind your ears) – your A.O. joint is where your index fingers would intersect.  Do few nods and notice the range of motion.
2. Standing with feet in a V shape, shoulder distance apart.  Ankles, hips, knees soft.  Do the pinky – sternum test.  Pinky on the belly button, and thumb on sternum.  Did you have to adjust your alignment?
3. Do the Case Walk (or march in place) – did you adjust your alignment after lifting the case over your head?  If you find this helpful, you can even try this before practicing your other repertoire!
4. Try the fire drill.
5. Uncurling 10x or Yoga that incorporates this.
6. Diaphragmatic breathing – Take at least 5 breath cycles (count your exhales – can you exhale fully?). Inhale for 4 counts, hold for 4 counts, and exhale all the way for at least 4 counts, hold for 4 counts, repeat.

Journal Questions:

Did you have to do some adjusting to your alignment?  If so, are there habits you might adjust in order to have a healthier carriage?  Do you normally play with an open chest and open back?  What about your neck when you’re playing the violin – are you bending it forward, to the side, or holding any tension?  How is your breathing throughout the day?

In case you’d prefer to print out your assignments or type them out:  Week 1 Assignments Journal

More about the Eldoa Method.

An excerpt that I wrote about injury prevention.