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Step 1
A huge amount of tension is maintained in the many different muscles of the face. Before you sit down to play, find a private area where you can address this issue. Start by scrunching up your face as tightly as you can. Hold that for a few seconds, then release. Repeat several times. Wiggle your jaw back and forth to loosen it up. Alternately lift and lower your eyebrows several times. Close your eyes as tightly as you can, hold for a few seconds, then release.
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Step 2
Mentally scan the various areas of your face to check for tension. Of course it is not practical to do any of this while you are playing, or while people are awaiting the start of your performance, so plan accordingly. If you feel tension developing in your face as you play, just do your best to focus on your breathing, and try to let the tension go.
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Step 3
The next trouble spot for tension is the shoulders. If you're not careful, your shoulders can be almost up to your ears by the time you're done playing a piece. Before you start, go somewhere private and shrug your shoulders tight, being careful not to compress the nerves in your neck. Hold that for a few seconds, then release. Repeat several times. Never hold your breath during any stretching or tensing exercise.
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Step 4
As you play, constantly put a small amount of attention on your shoulders to make sure that they aren't creeping higher. If they are, be aware of it and let them lower in a controlled manner. Don't just let them "plop." Unless you are preparing to play a thunderous fortissimo chord in both hands, shoulders that are raised and tensed up will not serve any purpose at all, and will only hinder your performance in many ways.
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Step 5
Before playing, spend a few moments alternately clenching and releasing your fists. Extend your arms over your head and reach for the ceiling. You might hear and feel your elbows "pop." Extend your arms out to the side, and first make big circles clockwise, then counterclockwise.
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Step 6
Roll your head around in slow semicircles starting with looking down, then rolling to the left, then back down and up and to the right. There is some evidence that it is not a good idea to roll your head all the way around to the back in a full 360 degree circle since that can compress the nerves in your neck if you're not careful. Just roll your head in the lower half of a circle.
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Step 7
You can get a nice stretch that targets the triceps by simply clasping your hands behind your head, and gently pressing backward with your head while you press forward with your hands. Always stretch very slowly and carefully, and stop if you feel the slightest bit of pain or anything unusual.
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Step 8
As you play, check to make sure that your arms and elbows are loose. Gently shake them out in private before you sit down at the piano. They shouldn't be floppy or saggy as you play, but if they are rigid it will greatly impede smooth playing, and will probably make your performance sound non-musical and amateurish.
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Step 9
Remember to keep breathing and focusing on your breath at all times. Just that alone will reduce tension and help you to be aware of it. When we're nervous, such as during a performance or during frustrating practice, it is easy to not be aware that we are holding our breath.
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Step 10
That's all there is to it. If you follow these steps and make them a habit, you should see a huge improvement in your performance at your instrument, and you'll have more fun playing it! ☺♫
