Standing music making

In this video, we show you three exercises for discomfort caused by prolonged standing. The exercises are suitable for all instrumentalists and vocalists.

1. Awareness exercise
   Activate your body! Stretch your arms and shoulders, legs and hips. Let your upper body, head and neck hang loosely forward and loosen your upper body with shaking movements. Jump up and down and vary the position of your
   feet. Warm up until you start to sweat and then feel the warm-up.
2. Exercise to loosen up
   Take a small ball (e.g. a tennis ball or a fascia ball) and roll out the sole of your foot. Try to roll out all areas of the sole. You may feel a pleasant "soreness".
   Take enough time and feel the changes between the rolled and unrolled side. Repeat this exercise on the opposite side. Then tap your abdomen, inhale ]ef and relax your upper body and shoulders as you exhale
   .
   Rolling out your feet and relaxing your exhalation have a positive effect on your posture.
   They influence a whole-body network of muscles, fascia and nerves that stretches from the feet to the head and also runs along the entire back.
3. Exercise to activate the movement chain
   Activate the entire upright posture from head to toe!
   Stand up straight, take a lunge forward and move your arms outstretched in a circular motion forwards over your head. Your back should arch slightly. Then move your arms back in the same circular motion. The back remains straight. As soon as your arms are down again, continue the circular movement smoothly backwards. Bend your upper body forward to keep your back straight. This stretches the front leg and the foot stands up.
   Change legs and repeat the exercise on the opposite side.