Hey there musicians. Here’s your weekly reminder to give your body a little TLC and a few ideas to try.
This week’s musician specific movements focus on recovery exercises, a morning yoga routine, and a few exercises for healthy shoulder blades.
Remember, reading about exercises and thinking about doing them is better than nothing, but nothing is actually going to change unless you take some action. If you’re not ready to do everything on the list, that’s ok, but try to pick something and get moving. Your body will thank you!
6 Great Recovery Exercises
I tend to think that recovery is far more important than strength training for musicians. Here are a few great options from Angela McCuiston of Music Strong Fitness that would be great to try after a long day. Watch the video here, then try the routine below.
- Upper Trap Self Mobilization with Ball: 30 second hold. The pressure should be enough so you feel some soreness, but not so much that you can’t keep a relaxed breathing pattern or keep a relaxed face.
- Pec Self Mobilization with Ball: 30 second hold with same pressure guidelines above.
- Pec Stretch: 30 second hold with relaxed breathing.
- Chin Tucks: 10 times. Keep things relaxed. Keep breathing and make sure you aren’t clenching your jaw.
- Band Pull Aparts: 10 times. If you don’t have a band, just doing the movement without it is better than nothing.
- Band Pull Down: 10 times. Again, if you don’t have the band, just do the movement.
Do You Have Pain in the Neck or Shoulder? | Music Strong Fitness via Instagram
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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!)
Yoga for Musicians By Musicians
Yoga is a great way for musicians to move their bodies, especially if you have a teacher who understands musicians. Luckily Amelia Rosenberger and her friends put together Yoga for All Musicians, a virtual yoga studio for musicians, by musicians. If you are interested in yoga, I highly recommend you check them out. I bet you’ll go for the yoga and stay for the amazing community they’ve built.
Below is a 14 minute routine that Amelia put together as a great way to get your day started right. It may be meant for the morning, but would be great anytime you can fit it in.
Click the link to the video and just let Amelia guide you through. Enjoy!
Morning Yoga Flow for Musicians | Amelia Rosenberger of Music Body Mind and Yoga for All Musicians via YouTube
3 Exercises for Healthy Shoulder Blades
There’s a tricky muscle on the front of your shoulder blade called the serratus anterior that is really important to shoulder health, especially if you happen to be holding something up in front of your body for hours each day. Here’s a two exercises from Kristi Block, PT (and a bonus exercise from me) that can help. Watch Kristi’s videos to learn the movements and give the routine below a try.
- Scapular Protraction and Retraction: 10 repetitions.
- Wall Push Ups: 10 repetitions, putting an emphasis on that same movement of the shoulder blades.
- Scapular Wall Slide: Here’s one more that was not included in Kristi’s routine, but that I think can be really useful. Do 10 reps, nice and easy. It should take 1-2 seconds up, then 3-4 seconds down.
- After 1 round, check in with your body. If it’s still feeling good and you’ve got some time go ahead and do another 1 or 2 rounds through each exercise.
Fix Shoulder Blade Pain | Reach Rehab via Instagram
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