5 Essential Physical Warm-ups

As performers we want to be present and "in the moment." That phrase is thrown around a lot, but what I mean by "in the moment" is taking in the information that is currently happening. One way we can encourage this is by opening up our bodies before we get on stage. All performers should do a physical warm-up of some kind before they hit the stage for a performance or speech. Stretching and opening our bodies helps us to shed the accumulated experiences of our day so that we can perform at our best.

Below are 5 warm-ups I always do before a performance. By no means is this list exhaustive, but it's a good place to begin if you are just starting out as a public speaker or performer. It's also an effective list if you need to warm-up but are short on time. Most of these exercises are from the Miller Voice Method work that I practice. In all of these exercises I encourage you to breathe in and out of your mouth, which is the most economical and easiest way to breathe. Focus on breathing into your low belly (the area between your navel and hip points.) You want your breath to be flowing easily in and out with no stoppage at the bottom of the exhale or top of the inhale.

• Jaw massage: I like to begin my warm-ups with this exercise: take both of your hands and clasp them together, bring your thumbs to your right and left side of your jaw and rub into the muscle that is just in front of the jaw hinge. You may find this to be slightly uncomfortable or painful. As a matter of fact, if it isn't you're probably not in the right spot. Most of us hold a lot of tension here. This is the last place of holding before "information" leaves our lips and is out in the world. If there's something we want to say but feel like we can't or shouldn't, it often gets "stored" in our jaw muscles. Remember when you're doing this exercise to release your jaw and breathe in and out of the mouth.

• Roll down: In a standing position, bend your knees slightly and bring your feet hips-width apart. (This is most likely going to be narrower than you think it should be.) Bring your chin to your chest and then slowly roll down the entire length of your spine, go vertebra by vertebra if possible. When you are completely released in this position take a few deep breaths into your belly and low back. Feel your belly expand and release against your thighs. If you would like to deepen this stretch, clasp opposite elbows and continue to breathe deeply. Stay in this position for about 30 seconds, then slowly roll back up through the spine. If you feel dizzy, put your index finger a foot in front of your face and focus on it until your dizziness subsides.

• Half-Moon: In a standing position, bring your feet together and clasp your arms above your head. You want your pointer fingers pointing towards the sky. Wiggle your rib-cage up off of your internal organs and feel the space that is created. Staying in this position stretch over to the right side, stretching out the left side of the rib cage. Notice how your ribs expand as you breathe in  and release as you breathe out. Remember to keep your body facing toward the opposite wall so you are not collapsing down towards your feet. Repeat this stretch on the opposite side.

• Hip Opener: Bring your legs a bit wider than hips distance apart. Bend your legs fully so that you are in a squat position. If possible, your toes and heels should be rooted into the floor. Bring your hands into a prayer position between your thighs. Use your forearms to gently press against the inner thighs encouraging a deep stretch. Try to maintain a long spine in this position. Breathe in and out of the mouth, maintaining the pose for 30 seconds to a minute.

• Tongue Twister: The last thing I like to do before going on stage is tongue-twisters! If I'm pressed for time and can only do one it's generally going to be "My Sister Sally." The reason being is that the "s" is the most likely sound to be sloppy in our speech. Having as much clarity as possible with our "s" makes all of our speech more crisp. You can find the full text of "My Sister Sally" in Edith Skinner's Speak With Distinction 

I like the progression of this warm-up because it warms up the whole body: the jaw, the spine, the ribs, the legs and the tongue. All of these exercises are linked by the continuous breath that you maintain throughout the warm-up. Please feel free to ask questions in the comments and also leave any warm-ups that you find useful!

On Nourishing Your Inner Orchid

This morning as I was writing in my journal, I looked up and noticed that an orchid I've had for over two years had sprouted a new vine. My heart lept into my chest. I bought this orchid a few years ago and after a couple of months the blooms fell off and it went into "hibernation." I'd been watering it every week or so for the past couple of years and (when I remembered) spraying it with orchid fertilizer.

I've been determined to get that orchid to bloom again. I could never throw it out, even though it hasn't bloomed it ages. It would be throwing out a living creature and that seems cruel and inconsiderate! So I've faithfully watered and spritzed this plant for years, hoping that one day it would bloom again. Today finally after over two years there is a glimmer that something might happen!

Aren't we like the orchid? We need tending and nourishment in order to thrive. Sometimes we go into hibernation and it seems like nothing is happening on the outside, but on the inside we may be completely transforming.

Most of us have days where we feel like giving up on our goals. They seem too unrealistic and we get discouraged because of the lack of forward movement. When this happens to you, remember the orchid.

It takes a lot of energy for an orchid to bloom and along the way it needs three things:

1) Nourishment: Orchids need water, indirect light and orchid fertilizer in order to bloom. Like the orchid, we also need nourishment in order to blossom. We need to feed ourselves physically with nutritious and wholesome food. We also need to feed ourselves creatively and spiritually in order to truly thrive. Choose activities that truly nourish you, such as going for a walk in nature or seeing a soul-stirring performance.

2) Rest: It takes a lot of energy for orchids to bloom. Humans also need adequate rest in order to perform at our optimum. If we're not getting the rest we need our physical health suffers, and so does our mental health. In times of intense activity, make doubly sure that you're getting adequate rest to support your well-being. And at those times when you're not productive, trust that the period of rest is necessary and nourishing so that you may bloom again.

3) Alone Time: Now you may think I'm crazy saying that orchids need alone time! What I mean is this: if you over-water, give to much sun to or over-fertilize an orchid (or any plant) it will die. Orchids need only a few ounces of water per week, any more and they start to drown. Check in with yourself daily. Are you giving yourself adequate "alone time"? Remember that when we feed ourselves too much "food," be it through activities such as socializing or over-scheduling ourselves, we are in effect drowning ourselves and damaging our ability to thrive.

It is a dance to stay in balance and harmony. You can help yourself achieve that sense of inner balance by following the above tips. How do you nurture yourself? I'd love to hear from you in the comments.