A practice regime should be split into short modules of about 20-30 mins.
To warm up it needs a consistent structure at the start for 5-10 mins. (this is part of any module)
Short modules give the hands and mind a rest. There are few situations where any one is required to play for long periods of time, yet this seems to be how players think they have to practice.
Let me say mis-use and over use are the main cause of injury
A warm up should have some gentle stretches and massage, the two links below are examples of ideas you can combine into a single routine for yourself.
http://www.youtube.com/watch?v=0o7u7...ext=1&index=71 http://www.youtube.com/watch?v=PbI0cyNDlW4
Then move to the next part of the warm up, remember all this takes no real time.
For me ( and this is mine, i have been playing for over 37 years and have no problems in mine)
I would never recommend this to a newbe or someone with hand issues. I start on the 12th fret and play a major and a minor scale alternating from the E and A string and every other fret all the way down the neck.
This gives me a repetitive shape, the stretch gets a little more as i continue, i must use my all my finger correct in the fretting hand to do it competently.
The reality of this exercise is i go down all the frets without markers.
The i repeat starting on the 11th fret. Again the reality is i go down all the frets with markers.
Each set on the open strings and 1st fret require different fingerings from the consistent fingerings of the rest of the exercise.
Now because i know this routine inside out and have done it for so long, if i have any problems, twinges, pain, tiredness etc then i know something is wrong with my hands. Then what i will do is more massage and stretches and try again. I will not practice if problem persist. I rest and then try again tomorrow.
Hands need to be fresh and healthy to get the best out of any practice, the same applies to the mind. practising when tired is a poor use of time and in reality is pointless so do not do it.
The rest of any practice time is about learning new ideas and pushing the boundaries of my playing, not about practising what i already know. I very seldom go over old ground of things i have learned, i always try and work on new things.
Most blocks or ruts happen because a player will not learn new things, they stick to what they know, what is familiar, because this is a secure safe feeling, so the habit of learning stops and the habit of practising for practice sake becomes dominant. In this situation you need another to get you out of it, you need someone to change your thinking.....that will change your playing. You are what you think you are because you play what you think.
If it means just doing the warm up rather than a full module then so be it. Read books, transcribe, sight read, use your time to work on other aspects of you playing if you cannot physically play. Bass playing flows between the physical and the mental all the time. Some day it is all physical, no matter what you do you struggle to cope, and other days you can play freely but struggle to apply it with any real application to your playing in a way that is constructive to your playing life.
For me the warm up if repetitive will tell you more about your ability to practise so that is always a must. The use the stretches and massage to warm down when finished. Repeat these modules as and when you need them during a day but avoid long practise session they will tire you out and remember
mis-use and over use causes injuries.
