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Warm Up 101
I had a teacher that compared guitars players to athletes. All of in the class looked at each other and secretly whispered to ourselves, "This guy is nuts. We play guitar cuz we dispised jocks." Then he started talking about the muscles in your hand, the ligaments and cartilage, the bones and how they all fit together. We have 206 bones in our body and 22 of them are in one hand, pretty amazing if you think about it. Now atheletes stretch and warm up their legs before they run a marathon, or their shoulders before swimming the English Channell. You should do the same before you start your practice sessions. You don't want to sit down and slam out an Eddie VanHalen solo, because you'll probably twist a finger backwards and it will sound like crap and you'll get unmotivated and quit practicing and 20 years from now you'll regrete that you ever quit playing the guitar.
So to end the evil spiral of self destruction, let me give you an exercise to warm up your phalanges.
Start with a 1-2-3-4 finger pattern moving up the 6th string fretting the 1st-2nd-3rd-4th fretts. Then shift and do the exact same pattern on the 5th string, then the 4th, 3rd, 2nd and finally the 1st.
Now shift your left hand up the neck of the guitar one fret and start the finger pattern 4-3-2-1 moving down the 1st string. You should be fretting the 5th-4th-3rd-2nd fretts. Now shift and play the same pattern (4-3-2-1) on the 2nd string, then the 3rd, the 4th, 5th and 6th strings.
Your 1st finger should be on the 6th string on the 2nd frett. Shift your left hand up a frett to frett 3 and repeat the 1-2-3-4 finger pattern, all the way to the first string. Shift up a frett, start the 4-3-2-1 patter moving down.
You should be seeing a pattern developing here.
Continue this 1-2-3-4, 4-3-2-1 pattern all the way up the neck until you hit frett 12. Start slowly, remember this is a warm up.
I usually do this entire exercise about 3 or 4 times