Hello and welcome back to Musician’s Maintenance where it’s my job to connect you with the resources you need to maintain your body at least as well as you maintain your instrument.
Here’s what I’ve got this week: 1) Your injury just needs some P.E.A.C.E. and L.O.V.E. 2) A few great shoulder blade exercises 3) Stretch your biceps.
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Let’s go!
1) Your injury just needs some P.E.A.C.E. and L.O.V.E.
There are a lot of acronyms out there that describe the initial steps you can take to address an injury. I’ve featured an article that compares R.I.C.E. to M.E.A.T. in the past. However, here’s one that is even more comprehensive. PEACE and LOVE. Click the link below to get all the details (it’s a very short, simple read). For now though, here’s what each of the letters stands for.
- Protection
- Elevation
- Avoid anti-inflammatories
- Compression
- Education
- Load
- Optimism
- Vascularization
- Exercise
Read: Soft tissue injuries simply need PEACE and LOVE | British Journal of Sports Medicine blog
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2) A few great shoulder blade exercises
Strength and control of the muscles around the shoulder blade is very important for all musicians. I featured a few shoulder blade exercises in my injury prevention program for musicians. Here’s a few more ideas from physical therapist Jen Esquer of The Mobility Method.
In this post, she gives four nice variations of shoulder blade exercises that don’t require any equipment. They go from easiest to hardest. No need to do all of them. Stop and work at the level that feels right for you.
Move: Healthy Shoulder Exercises | The Mobility Method via Instagram
3) Stretch your biceps
I you are going to work on strengthening the shoulder blades, it’s a good idea to also stretch out the front of your chest and arms. Here’s a really nice stretch for the biceps from flutist Angela McCuiston of Music Strong Fitness. Give it a try and loosen up those tight upper arms.
Angela also has a book and online training programs available if you are looking for more help taking care of your body. You’ll be hard pressed to find someone with more knowledge and experience working specifically with musicians.
Move: Bicep/Front of the shoulder stretch | Music Strong Fitness via Instagram