It is well known fact that after the violin in taken out of the case for the first time everyday, the first two hours or more are wasted in REGAINING THAT FEELING OF EASE, FLUENCY AND SURETY WHICH THE VIOLINIST EXPERIENCES AT THE END OF HIS DAILY PRACTICE.-

            How much time could be saved; how much energy could  be spared; and how much more profitable would the daily practice be if that feeling of ease, fluency and surety could be had AT THE BEGINNING  of the day’s work instead of at the end, by practicing specific exercises for a few minutes composed according to scientific rules based on psycho-physiological laws,- The scales, the etudes and the compositions to be learned would not present any more “ugly or rough” spots, as the fingers and the bow would be much more responsive and ready to obey the impulses of the player’s mind.-

According To D.C.DOUNIS :

This is what the following exercises intend to do:  TO GET THE PLAYER IN TO FORM IN A VERY SHORT SPACE OF TIME AND KEEP HIM FIT FOR THE DAY’S WORK.- These exercises are composed according to the same scientific principles on which is based my method: “THE ARTIST’S TECHNIC OF VIOLIN PLAYING”.- They are especially composed to train the fingers and the bow as quickly and as thoroughly as possible.- In fact, the twelve exercises contained in this book form a most excellent technical breviary that may be used with unfailing and immediate results whenever the violinist wishes “TO GET IN TO FORM IN THE SHORTEST POSSIBLE TIME”.-

The author would consider himself amply rewarded for his labors if the following exercises conscientiously practiced would help to minimize the dreaded weariness of the first hours of the daily practice.-  D. C. DOUNIS

EXPLANATION OF THE SIGNS

This sign (-) indicates the sliding of the fingers.

WHY SHOULD YOU EXERCISE

• Reduce muscle tension and make the body feel more relaxed.
• Help coordinate by allowing for easier movement.
• Increases range of movement.
• Prevent injuries such as muscle strain( a strong pre-stretched muscle resists stress better than a strong un stretched muscle)
• Develop boy awareness. As you stretch various parts of the body, you focus on the muscle group and get in touch with them you get to know yourself.
• Help to loosen the mind’s control of the body so that the body moves for “it’s own sake” rather than competition or ego.
• Promotes circulation.

WARM-UP

A short warm-up is needed before every stretching session. The purpose is to raise the internal temperature of the muscle groups being stretched. This will allow for a more effective and relaxed stretch.

• Shoulder rolls:
  Forward 4 times, backward 4 times (repeat if needed)
  
• Look right, hold 4 seconds (look as far as you can each direction
  Look left
  Repeat right and left.
  
• Reach forward with both arms and gently pull back squeezing the shoulder blades together. Perform 8 times.
  
• Reach over had with both arms and pull down. Perform 8 times. (open hands as you reach, close hands as you pull down)
  
• Elbows at your right side with arms bent, hand forward with the palms up. Keep elbows close to the ribs and move hands outward away from each other. Squeeze shoulder blades together. Perform 8 times.
  
• Elbow at your side, arms bent forward. Straighten arm and move hands behind body feeling the contraction in the triceps.

FIVE GENERAL RULES TO BE STRICTLY ADHERED TO

1. Cultivate at all times a feeling of absolute comfort while practicing.
2. In practicing finger-exercises watch your bow; in practicing bow-exercises observe a good position of the left hand.
3. Accent the weaker notes; make every note sound with a clear, full and round tone.
4. Remember always that in technic evenness is that which counts most.
5. Form the habit of listening to your playing with the utmost attention; sharpen your hearing so as to direct the slightest disturbance in the flow of tone.

FIVE LEFT HAND RULES TO BE STRICTLY ADHERED TO

1. Keep the elbow well under the violin and the fingertips parallel to the strings.
2. Try to forget the existence of the thumb, never press it against the neck of the violin.
3. Do not strike the fingers upon the strings with too much force it is wasting one’s physical energy. Cultivate a very sudden and elastic spring-like finger action and keep every preceding finger on the string.
4. In shifting, pay due attention to the guiding finger which is the finger stopping the last note before shifting.
5. In a downward shift, remember that the thumb acts as forerunner to the other fingers.

FIVE BOW RULES TO BE STRICTLY ADHERED TO

1. At all times cultivate freedom of movement.
2. Bear in mind that the elasticity and flexibility of all joints of the arm and the fingers are as important as those of the wrist.
3. Have and retain always a balanced hold of the bow, try to feel every stroke with your fingertips.
4. Accent the up bow to equalize it with the down bow.
5. Never forget to round off the crossing of the strings and the change of bow

Stretching is easy to learn. But there is a right way and a wrong way to stretch. The right way is a relaxed, sustained stretch with your attention focused on the muscles being stretched. The wrong way is to bounce up and down, or to stretch to the point of pain: these methods can actually do more harm than good.

If you stretch correctly and regularly, you will find that every movement you make becomes easier. It will take time to loosen up tight muscle groups, but time is quickly forgotten when you start feeling the results.

STRETCHES

WRIST AND FOREARM / RHOMBOIDS AND UPPER BACK, POSTERIOR SIDE ROTATOR CUFF/ LATISISSIMUS DORSI, TERES MAJOR /TRICEPS AND SHOULDER AREA / PECTORALS / POSTERIOR DELTOID, SUPRASPINATUS

	Diagram #1 (extensors, dorsal forearm) Reach above the head with both arms and hold. Bend the wrist and slowly clench your fist. You should feel this in the forearm. You may move the wrist inward and outward for a variation. Hold 6-8 seconds.
	Diagram #2 (Flexors, inside of forearm) diagram #2 Starting in the reaching position. Flatten the hands toward the ceiling pushing both hands out to the side in line with the shoulders, still keeping the hands flattened. Continue pressing the arms down until they are at the side of your body. You should feel the stretch down the arm on the inside of the forearm. Hold 6-8 seconds.
	Diagram #3 With the palm of your hand flat, thumb to the outside and fingers pointed backward, slowly lean arm back to stretch your forearm. Keep palm flat. Do this stretch gently and slowly. Hold 6-8 seconds.
	Diagram #4 Interlace your fingers, and then straighten out your arms in front of your palms facing out. Feel the stretch in arms and through upper part of back between the shoulder blades. Hold 6-8 seconds.
	Diagram #5 (side of the body, rib cage, posterior shoulder) With arms extended overhead, hold on to the outside of your left hand with right hand and pull your left arm to side. Keep arms as straight as comfortably possible. This will stretch the arm, side of the body and shoulder. Repeat other side. Hold 6-8 seconds.
	Diagram #6 Hold your right elbow behind with your left hand, then gently pull elbow behind until an easy tension stretch is felt in shoulder or back of upper arm. Hold 6-8 seconds.
	Diagram @7 With your fingers interlaced behind your head, keep elbows straight out to the side with your upper body in a good, aligned position. Now think about pulling your shoulder blades together to create a feeling of tension through the upper back and shoulder blades. This will help relieve tension in the upper back and neck. Hold 6-8 seconds.
	Diagram #8 Hold your right arm just above the elbow with your left hand. Now gently pull your elbow toward your left shoulder as you look over your right shoulder. Hold 6-8 seconds.
	Diagram #9 To stretch the side of your neck and top of the shoulder, lean your head sideways toward your left shoulder as your left hand pulls your right arms down and across, behind your back. Do both sides. You can move your head by taking the chin to the shoulder for a variation. Hold 6-8 seconds.

COOL DOWN EXERCISES
Following performance/practice

After vigorous activity, muscles may tend to cramp or experience fatigue and/or discomfort. By stretching the muscles their entire length, holding, and then relaxing helps to alleviate these conditions.

1. Raise arms overhead – 5 reps.
2. Touch opposite shoulder and hold – 5 reps. each arm.
3. Bend neck to the right then to the left – hold each for 5 counts – 5 reps.
4. Hand behind head , elbows out to the side – 5 reps.
5. Clasps hands behind hips and roll shoulders outward – 5 reps.
6. Make a fist and bend wrist downward – 5 reps.
7. Straighten fingers and straighten the wrist backwards – 5 reps.
8. Fingers spread then relax – 5 reps.