Read on Musician’s Maintenance
Hey there musicians. This week I’m going to have you focus on a morning mobility routine, low back stretching, and postural exercises.
As a reminder, 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. That’s an investment of less then 60 minutes each week, which leaves you with another 167 hours to get everything else done. I bet even busy musicians like you can find the time for an A+.
- 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.
Let’s Go
Get your day started right
Start the day strong with this mobility series that hits several key areas for musicians. It’s only 4 exercises and should take well under 10 minutes. Watch the video to learn the exercises then give it a try tomorrow morning. You’re body will thank you. Here’s the routine.
- Thoracic towel twists: 2 sets of 10
- Quadruped reach: 2 sets of 5 with 8 sec holds
- Thoracic sliders: 2 sets of 10
- Press-ups: 2 sets of 30 seconds
Good Morning Mobility | Dr. Jacob, DPT via Instagram
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Loosen up that stiff lower back
Stiffness in the low back is very common in musicians. Here are several exercises that can help. There are six stretch variations that all involve bending sideways in different positions using different equipment.
- Give each a quick try and find one that you like, then do 3 sets of about 30 second holds using a mobility breathing strategy (Breathe in 4 seconds. Hold breath for 4 seconds. Breath out for 8 seconds).
- Follow that up with the side plank exercise in the 7th video. One set of 5-10 reps with a 2-3 second hold (you can do this with your knees bent if it’s too hard or hurts with the legs straight)
Feel free to skip the final exercise where he’s carrying the kettlebell.
Lower Back Pain Relief | Josh Elzey, DPT via Instagram
4 Great Postural Exercises
Here are 4 excellent postural exercises that will help you maintain several important muscles for musicians, with no equipment necessary. Watch the video to get familiar with the exercises then try this routine.
- Prone swimmers: 5 slow repetitions
- L-Stretch: One cycle of mobility breathing (mentioned above: 4 seconds in, 4 seconds hold, 8 seconds out) on each side
- Prone Scorpion Pec Stretch: 5 on each side
- Prone Clock Lift-Offs: 5 times through the sequence
Shoulder Mobility, Flexibility and Posture | Aaron Galutera PT, DPT via Instagram
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