Hey there musicians. This week I’m going to have you focus on a core workout and maintenance routines for the neck and wrists.
Remember the exercise guidelines and don’t forget to actually try the exercises!
This is going to be the last newsletter for 2020. I take from mid December to mid January off to be with family, enjoy the holidays and prep for the coming year. I hope you’ll do the same.
I’m also going to use some of the time to work on an injury prevention mini-course, that I hope to have ready to go and available for free early next year.
If you’re looking for ways to keep your body moving over the next month, you can always re-visit the exercises from the musician’s injury prevention program I’ve put together, look through the newsletter archives, or spend some time and energy with some musician’s health basics like developing the habits of a physical warm-up prior to playing, or taking strategic rest breaks during your practice sessions.
Happy holidays and I’ll see you back in 2020!
Work Your Core Like a Musician
As a musician, you need a well conditioned core to create a stable base that will allow you to play efficiently over long periods of time. But did you know that your shoulder blades are actually a part of your core? Here’s a great sequence of movements that will teach your shoulders and core to work better together. Plus the movements are more interesting than just suffering through a bunch of crunches and planks. Watch the videos, then try the routine below.
- Scapular push-up to shoulder tap: 5 per side
- Elbow plank to side plank reach: 5 reps per side
- Table top with reach sequence: 5 per side
- If you’re still feeling strong, go through the routine one more time!
A Core Workout for Musicians | The Functional Musician via Instagram
Sponsor: Join a Community and Learn About Musician’s Health
If you are serious about taking care of your body, joining a community of like minded people, learning high quality, relevant information can be invaluable. Timani has created exactly this. A community for musicians, by a musician that takes a deep dive into how to care for your body in a way that both prevents pain, helps you move more efficiently, and enhances your musical expression.
The community is €9 per month (~$11 USD), but you can try it out for 30 days before you ever get charged. To me, the cost is just enough to keep you accountable, while still being fairly affordable and a very good value.
Click the link, take a look around and see if the community is right for you.
Timani Community Membership | (Affiliate: If you buy through this link, I get a small portion of the sale at no extra cost to you. Thanks for supporting the Musician’s Maintenance mission!)
5 Simple Exercises for Neck Maintenance
Here is an excellent neck maintenance routine that combines some mobility, motor control, endurance and stretching. Watch the videos to learn the movements, then try the routine below. Notice that I’ve switched the order a little and be sure to be careful with the chin tuck and lift exercise.
- Chin tuck with ball on wall: 10 slow repetitions
- Neck retractions: 10 slow repetitions
- Chin tuck with 5 second hold: 10 repetitions (make sure your head stays relaxed on the pillow for this one)
- Chin tuck with lift: 5-10 repetitions with a 1-2 second hold. Be careful with this one. Stop if you have any pain, you can’t keep your chin tucked, you can’t keep relaxed breathing, or you can’t do it while keeping your jaw relaxed. When in doubt, skip it.
- Levator Scapulae stretch: 30 seconds per side
Neck Pain Relief | Jessica Warnecke, PT, DPT, OCS via Instagram
Keep Your Wrists and Forearms Healthy
This week’s wrist mobility routine consists of 8 exercises and is an excellent combination of mobility, stretching, nerve glides, and strengthening. Watch the video to learn the movements, then try the routine below.
- Wrist Self Mobilization: 30 seconds per side
- Hand Intrinsic Strengthening: 20 slow repetitions, or a few repetitions into fatigue (whichever is less) on each side with a light rubber band
- Nerve Glides: 10 slow repetitions for the median nerve. 10 slow repetitions for the ulnar nerve
- Wrist Rocking: 30 seconds in each of the 3 positions demonstrated. Go very easy with all of these. More isn’t better
- Roll out the wrists: 20-30 seconds after the routine is done
Wrist Pain Fix | Lizzie Kieffer, PT DPT via Instagram
Sharing!
If you enjoy these newsletters, please consider forwarding this email to a friend, colleague, teacher or classmate. They can also sign up here. Thanks!