Video of the week: Kind of ...

Okay, so it's just animated images, and you'll have to go to this other website... http://www.wps.pwp.blueyonder.co.uk/yoga_for_posture.htm

But just think of the physio $$ I could have saved if I had started these exercises at a young age!  Specifically, I was assigned 4a and 5a by the therapist who began my treatment a few years ago.  She also reminded me of the curve we should have in our lower backs as you see develop in 1b (chin push) - it's too easy to loose that when we are seated with our cellos.

The page says it's for violinists and violists, but most of it applies to cellists as well!  And if you're in a state where you can't achieve the posture seen here, as I was a few years ago, I highly recommend getting some manual physiotherapy!  I couldn't do those exercises as they are demonstrated here until well into my therapy.  My back is happily now healthier than it was 10 ...or maybe even 20 or 30 years ago!

Students, please demonstrate the chin push exercise at your next lesson, getting your ears over your shoulders, and a nice curve in the small of your back!

If you need a motivational cello video, see my November 10 post on our studio facebook page! https://www.facebook.com/cellomusiclessons/  
It hasn't made its way to You Tube yet, so if you don't have facebook... hopefully someday this incredible string-breaking performance will be posted a bit more publicly.

I Love Yarn Day!

No kidding, I stumbled upon this on the Craft Yarn Council's website early this morning while looking for crochet patterns online.  I Love Yarn Day is the second Friday of October - today!

I also found this on their site.  Happy healthy yarn crafts!

All packed!

Hallelujah!  The essentials fit in my suitcase.  Anything else is gravy. 

What?  You don't know what those are? 

Hoping a pipe in my suitcase doesn't raise too many alarm bells with the airline.  Since I'm flying, and don't want to buy two seats... oh yeah, that's right, Westjet doesn't allow cellos on board (see HERE)!  Since I'm flying, and don't have a flight case for checking my cello, I'm renting one at my destination.  But I can fit my own bow in the over-sized suitcase, in its protective tube.

And I can't take my physiotherapist with me, either.  This "Body Back Buddy" will have to do.  This and the tennis ball in a sock, which I still prefer for one particular spot.  If you're still confused - see HERE.

Julian Lloyd Webber says good bye to cello

An injury looks like it will end the cello career of Julian Lloyd Webber. Link to article HERE. Heartbreaking!

The 30 minute cure... 23 and 1/2 Hours

Whoops - the video disappeared.  Let me make it reappear!


If I watch this every week it should keep me moving... :-)

Walkabout in March

"What exactly IS Walkabout? A Walkabout is an Australian journey for well-being, during which one seeks to clarify his/her life purpose. It is a time of reflection and to reconnect with family and community.

 "Our version of Walkabout is inspired by the Aussies, but we’re walking it out to improve both physical and mental well-being, and to create healthy habits over the course of 28 days. It takes that long to make a habit, doesn’t it? Or so they say!"

Remember my favourite sandals by Orthaheel? The company has changed its name to Vionic, and I have accepted their challenge to the 2014 28 day Walkabout to better health!

I was right - it was hard to keep up daily walking I started last year through the winter. Dark mornings (and afternoons), snow and ice, -19C... So December and January were pretty sporadic. February better, but not every day. We intended to go snowshoeing, but...

We started the walkabout daily walking yesterday. In six inches of snow. My walking was almost two hours of pushing snow in our driveway! Well, okay, some of that time was spent hunting for the key to the snowblower... Hubby was away. In the afternoon with the driveway almost dry he finally got my message. Had no idea our Sunday snow would amount to anything worthy of the snowblower. NOW I know where the key is stashed.

Today I did a proper walk - ~4400 steps in 45 minutes. A few flakes in the 2C. air. God bless the people who shoveled their sidewalks! I'll try to give daily or so updates in comments.

Yes, we started on Monday, but it's not to late to "jump in where you are" as Flylady would say. Join me!

The latest in hand fashion, i.e. the other reason to see a physiotherapist

Winter is never a really happy time for my hands.  Not since I took a course of the antibiotic Ciprofloxacin about a dozen years ago, anyway.  I can't say for certain that the Cipro caused my arthritis, but it definitely caused arthritis symptoms while I was taking it. Following winters the aches and pains returned, but not usually to the degree I experienced while on or shortly after taking the medication.  My doctor actually thought I had fibromyalgia that year - the aches and pains as well as other symptoms - my messed up back full of "trigger points" and other symptoms probably caused by anemia, etc.

Actually, one of the first complaints I had was that it hurt to play my cello.  Stupid thing to tell the doctor, especially since there were other every day activities that were bothering me more - like pushing on those spring-loaded medicine cabinet doors, or writing with a pen.  "Well, you must be playing too much."  I knew that wasn't it - many, many people play hours a day and I was only maybe playing an hour a day.

But I also knew it wasn't supposed to hurt to play, and it never used to when I played multiple hours. I sought out a teacher to check my technique, to make sure I hadn't somewhere in my time off and coming back developed some unknown-to-me bad habits.  Nope.  But he had some great ideas for developing my technique further...

I learned that serious double stop work, double extensions, etc. only served to strain and aggravate my small (for a full sized cello) hands further.

My most painful joint now is the CMC - at the base of the thumb - the left thumb.  Curious, as that thumb has such a small role in left hand cello work in the neck positions, where the bulk of my playing is.  But the above mentioned strain and also some repetitive playing such as is common in a lot of orchestral playing causes an increase in tension in my hands which I suppose affects it.

The CMC joint seems to usually be one of the more commonly affected (by arthritis) joints, and I learned from the hand specialist (physiotherapist) that it is often the left one in right handed people, probably because it usually does the grunt work like holding the pot while the right hand washes, etc.

I am, however, now also developing pain in my right hand.  BUMMER!  The right thumb has a much bigger role in cello playing.  So far I think it has only been once that it actually bothered me to the point of having to put the bow down, but my practice has been much curtailed this season in order to rest the left hand.

After reading about splints for musicians in Playing (Less) Hurt by Janet Horvath, I wondered if something on my left thumb would help me. I first tried something my husband already had: a wrist splint.  But I modified the way I was wearing it to support the thumb.  Definitely helped, but was too bulky for cello playing, really.  I tried a few actual thumb splints before getting to the hand therapist, and none of them really worked for playing with, either.  The hand physio guy made me this:

Thermoplastic, molded on my hand, cooled to a very rigid, custom-made, splint. No, it doesn't work very well for playing the cello, but I'm told if I wear it to support the joint for other things, I may be able to play with a softer splint, or none at all.  This is the splint before tweaking.  It's a bit smaller on the back now with a shorter thumb.  I asked what I could do to keep my right hand from going down the same path, and have been promised another splint for that thumb.  Well, at the least, it might protect me from the over-enthusiastic hand shakers at church! :-)

I have been able to wear it for some of my teaching time, but found this softer "Thumsling" which provides a more modest support for the joint, but doesn't get in the way of playing as much as the rigid plastic or the bulkier wrist splint.
                                                                                                                      
  

My aching back!

I mentioned back issues HERE several months ago.  I am happy to say that things have improved since then!  The aches improved with manual therapy (and tennis balls on the wall, and time on the floor at home) to relieve the muscle knots.  Stretching the pectorals have made a big difference in posture.  I had been working on that for months, but didn't see real improvement until my second physiotherapist gave me a bigger, better stretch.**  Combining that with the "Fix the Shoulder Blades" exercise as seen at fixtheneck.com, and trying to develop new habits...  big difference.  I had tried the shoulder blade exercise before without much success, probably due to the tight pectorals.

Fixtheneck.com helped me to understand why my neck was bothering me, even after physio treatment - or rather, even more after treatment. It seems to be slowly improving now.

I am not going to blame cello playing for all my issues (I have mild scoliosis, probably inherited from both parents!), but I think playing has contributed to the muscle imbalances.  Currently reading more about that in The Athletic Musician by physiotherapist Barbara Paull and violinist Christine Harrison.  Still on my reading list is The Musician as Athlete by cellist Dorothy Bishop.  Another good book about taking care of the musician's body is Playing (Less) Hurt by cellist Janet Horvath.***  Here is an interview where she offers advice for musicians:
 You might be at a place where videos and books can help, but if you are already aching I recommend also seeking the help of a good physiotherapist who does manual therapy - wish I had done so years ago!

Check back soon for my other reason to see a physiotherapist!

 **EDIT: The stretch worked very well for my muscles, but unfortunately was a bit too much for the nerves. When numbness and tingling developed in my hands I returned to the physiotherapist who had me change stretching techniques.
***EDIT: Another article which gives injury prevention advice: A Painful Melody: Repetetive Strain Injury Among Musicians.

September

He didn't think I would last more than a week, but for a month I have been dragging myself from bed and walking hubby to work!

Did I say walk? Hmm. Remember when speed-walking was in? Nah, we don't look quite like that, but it's no easy stroll. And he is quite impressed that I am keeping up to him on the hill. I have considered walking with him in the past, but knew I would slow him down. So those summer morning and evening up-the-hill-hikes paid off! I was up to the "active lifestyle" 10,000 steps a day in August, too, but fall's schedule, earlier sundown has cut me down to between 5 and 7,000. I'm trying to not think about winter.

Oh, okay, I did miss the day I had a morning medical appointment and a few days when we had contractors doing our floors...

FLOORS! Big improvement! The process was not fun as we had to move everything on the main floor, at least twice, and the vacuum got a major work-out. I think there was an entire cat's worth of fur under the fridge. (Did I say my back was getting better???)  There are a few little issues to be fixed still, but I am happy to report that the carpet has passed the first hairball test with flying colours! :-) (No pun intended, and thanks, Fido!) Is there food spilled on the kitchen floor? Who knows!

The flooring happened a month late, but August wast the month when things that were supposed to happen didn't and things that weren't supposed to happen did.

I sure hope paint is easier.

Not your mother's orthotics!

Growing up, I knew a few kids who had to have special shoes.  They were for correcting something about the way they stood or walked and usually they hated them.  I didn't pay a lot of attention, but I know they weren't always the most stylish thing out there.

I finally decided to do something about my back issues and went to see a physical therapist to see how I can improve my posture and strengthen my back to support my crooked spine as it ages.  Well, one of the first places she looked was my feet!  She noted a fallen arch resulting in over-pronation of one foot.  This compounded the effect of a slightly shorter leg which might be part of my back problem. The prescription was "stability running shoes".  Didn't even know such a thing existed!  So out with the old runners and in with this pair of Asics which have firm arches (different material in the arch section which is more dense) and a heel counter which doesn't give much side-to-side.  As it happens these are a great fit for my narrow feet which like a wide toe box, as well.

As much as I like these shoes, they aren't always appropriate for every occasion.  I've been keeping my eye out for new sandals for a while.  I saw some in a store a few weeks ago which caught my eye.  It wasn't the fashion that caught my eye, but the shape of the sole.

These are Orthaheel Porto III slides.  The arch and heel cup in these also are meant to counter over-pronation!  And bonus to that, having all three straps velcro adjustable means a perfect fit!  Check out the video HERE. Interestingly, after wearing them full time (indoors and out) for a few weeks, I have the impression that my leg/foot is learning to stand with less pronation even after I take them off.  Is that possible?

The cure for the common cold?

I am a believer!

Last month I came down with a doozy of a cold - shortly after son number one. It was recommended to me by someone who had a doctor recommend it to them.... to use home made nasal spray. I googled a recipe and found this: http://wholenewmom.com/whole-new-budget/how-to-make-your-own-saline-nose-wash/

The Neti Pot idea does not appeal, but a spray? Why not? I didn't have a proper nasal sprayer, so used a (well washed) spray bottle from my lens cleaner. A little awkward, but it worked.

The cold was still nasty, but it did seem to phase out pretty quickly after I started using the spray.

This was really much more convenient than my previous sure cure, "tear therapy", which required spending an entire day reading the saddest book I could find and resulted in puffy red eyes and a drippy (but not stuffy) nose.  The spray dripping down the back of the throat really does taste like tears, so I'm sure it works the same way.

A week or so ago son number one woke up all stuffed up. He'd had a sore throat for a few days he said, and now was coughing, etc. Here we go again! Sure enough, a few days later I had that scratchy, sore throat feeling. :-(

But I mixed up a new batch of the nasal spray and started using it right away, several times a day. I also gargled some - I always do that to try to wash out some of the nasty bugs when I am sick, and I think it helps. But THIS time... I had the sore throat for about four days, and a bit of swelling of the lymph nodes, but my nose never stuffed up at all, and today I feel completely well. Son number one is still coughing. Next time I'll chase him with the spray bottle before he so kindly shares!

I've done it!

Or at least I have VIRTUALLY done it.  Our recreation society and my pedometer tell me "You have walked approximately 318.1 km so far!" (Since sometime last spring.) That is equivalent to taking the trails marked by the footprints around Shuswap Lake.  What a long hike!  I think it shouldn't have taken me quite so long, though....

That was different

For all the years I've played the cello, until now, I had not ever played in a "band" setting. Electric guitars, vocals, drums, etc. For the Christmas production, the church threw in a bit of brass, a choir, and strings. All good, but the logistics with limited equipment and space...

Here is what I experienced which was new to me...

Playing with my back to the conductor (when there was one, she was really just there for the choir).

Having to find my entrance, when the intro may or may not be the prescribed number of measures printed in the music. I learned to listen instead of count - and still missed a few entrances.

Having to fit a ritardando (slowing of the music) with the pianist when we could barely see each other.

Mics and monitors and sound checks. I only ever heard myself in the monitor - barely - when no one else was playing (i.e. during the sound check).

Not being able to hear myself or the instruments next to me most of the time for the volume of the rest of the band. This included ...

Having to look at my bow to check my tone (or rather, to guess at my tone) or confirm that I'm actually playing on the right string.

Depending on vibration of the instrument to know certain notes were in tune - and being totally uncertain about the ones which were less resonant! On some longer notes I could take my eyes off the music long enough to lean over my cello and pick up the sound a little bit. Sometimes cellists plug the C string peg into their ear to assist in hearing themselves, but it didn't work for me in this situation. Playing without hearing feels like driving a car blind.

Watching the violins for bowing rhythms, rather than listening to their notes.

Hearing, "Let's pray" before my final note died out on a rare instance when I could be heard.

Rehearsals with no mention of dynamics.

Playing under multi-coloured strobe lights, and even a disco ball!

Having a scripted stage entrance and warm up (kind of).

Having to leave the stage, maneuvering around a monitor and down stairs, in the dark. (I don't THINK my end-pin damaged the monitor...)

Being given a colour palette and style samples for wardrobe, and having to have my clothing approved in advance. (As it turned out - I had to leave out the vest and necklace I had chosen as they were deemed too shiny.) These last two items were more because of the production than the band aspect - still, they were new to me.

Having to wear musician's earplugs.

You might think, "Oh, that's why she couldn't hear!" But I did try without, and heard enough from the other string players (not wearing earplugs) to know that that really didn't make a difference as far as being able to hear myself or the acoustic instruments next to me. What it did REALLY help with, though, was being able to withstand the overall volume, and especially the drums which usually really hurt my ears. I haven't been diagnosed yet, but I think I may have hyperacousis. I couldn't have tolerated being on the stage with the band without them. They cause an even attenuation - all frequencies are evenly reduced - so everything is still heard which could be heard without the earplugs, it just takes the edge off the harsher sounds and takes everything down a notch.

We've all seen cellos and violins playing on stage in situations like this, so there are ways around many of the problems I experienced. We had equipment and stage limitations, as well as inexperience on everyone's part as far as adding strings to this kind of band, and not having all the mics etc. until very close to the performances. But problems or not, a very different kind of experience!

Now, back to classical...

In defense of licorice

I've liked black licorice for as long as I can remember. Johnny Dempster, city bus driver who took me home from Kindergarten every day, used to give me and the other children on the bus what are now called "Licorice Kids". They had another less appropriate name back then, but they tasted good, anyway.

I bought a package of no-name black licorice twists for our 100 Day Practice Club party, and as I enjoyed munching on one, read the Nutrition Facts on the back. Wow! 20% of the daily value of iron? I'm always on the lookout for more iron - this is good news! And while the first ingredient is sugar (glucose-fructose), at least it's not high fructose corn syrup (that's further down the list :-)). The second ingredient is enriched wheat flour, and the third is blackstrap molasses - there's where the iron is coming from. And this candy actually has the beneficial herb licorice extract in it, not only anise oil (which flavors many licorice flavored things).

Health food! Well, maybe not quite, but I was curious what others had to say about healthy candy and found this. For some reason they left licorice off the list, but I can tell you how it measures up by their standards. One serving of four twists (four at a time? generous serving) contains only 1 gram of fat (no trans-fats) 1 gram of protein and 150 calories. If you cut that down to what I consider a serving, two pieces, that's .5 gram of fat and 75 calories, surpassing any of their top picks, I'm thinking.

For candy, not bad!

3/1/17 Edit: What?! Licorice has a dangerous side? Everything in moderation, with caution, I guess. Check it out:  https://www.peoplespharmacy.com/2014/02/10/black-licorice-has-a-dangerous-dark-side/

And since I wrote this post, I've been buying Panda brand licorice: table molasses, wheat flour, cooking molasses, licorice extract, aniseed oil.  I didn't write down how many sticks would be required for 20% daily value of iron... This package says 15 pieces, 40 g (I never have that many at once!), gives 6%.  I noticed that it is sweetened 100% by molasses, but failed to notice that it does not contain BLACKSTRAP molasses, the one highest in iron! :-/