Hey there musicians. This week I’m going to have you focus on warming up, cooling down and recovery exercises for the forearm and wrist.
Here’s how to use the routines below…
First, make sure to read and understand the ground rules in terms of pain and when these are appropriate for you.
Second, actually do something. Here’s my thoughts on how much exercise you may want to consider doing on a weekly basis.
- A+ Body Maintenance: Do all the recommended sets and reps of each of the three routines, at least three days during this coming week.
- The Solid B: Do one round of each exercise 2-3 days during the week OR do all the sets and reps of each routine one time during the week.
- The Passing C: Try a few exercises here and there, but without much structure.
- D and below: You just read the email, but don’t actually do anything.
With that out of the way, let’s get to work!
Pre Practice Warm-Up
This warm-up from an article on Corpsonore by Austin Pancer of the Functional Musician. The article is very good and well worth a read if you have the time (although I don’t completely agree with the diagram and the adhesions bit). I want you to focus on the warm-up (here) and the cool down (below). Click the link for an excellent pre-practice warm-up that takes less than 8 minutes. Give it a try at least 3 days this week. Do you feel any better playing?
Pre Practice Session Warm-up | The Functional Musician via Corpsonore
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Post Practice Cool Down
Here’s the second half of the article by Austin Pancer. Try this 6 minute cool down routine immediately after you practice. Give it a try at least 3 days this week and see how you feel. Especially keep track of how your body feels that evening and waking up the next day.
Post Practice Cool Down | The Functional Musician via Corpsonore
5 Exercises for Wrist Recovery
These are best done late in the day after you’re all done playing as a recovery routine. Here are my recommendations for each exercise: 30 seconds wrist roll in each direction. 2 minutes of forearm muscle self mobilization on each arm. 30 seconds of prayer stretch. 30 seconds of reverse prayer stretch. 30 seconds per side of the wrist extension mobilization. The band is optional.
Wrist Rehab: Mobility | Move Strong PT via Instagram
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