Hey there musicians. Here’s your weekly reminder that your body is even more important than your instrument, so here are a few ways to keep it in good working order.
This week’s musician specific movements focus on finger fitness, rib mobility, and upper back strength.
As always, make sure you understand the newsletter exercise ground rules. Also, remember that 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!
Finger fitness
Fingers are common injury sights for musicians. That means that we want to take care of them, but we also don’t want to over-exercise them. They are already getting quite a bit of work. Here are a few finger conditioning exercises you can try from Kayleigh Miller. I think they’re best done on days that are light on practice and rehearsals. Watch the video here, then try the routine below.
- Finger opening with resistance: 10 times. Either use a rubber band, or you can get one of these.
- Theraputty finger-thumb pinches: 5 per finger per side. You can find theraputty here. I would recommend starting with the lightest resistance.
- Theraputty between finger squeezes: 5 per finger per side.
- Theraputty finger spreads: 5 per finger per side. I like looping the putty around 2 fingers and opening, then repeating for each group of 2 fingers.
- Clothespin Squeezes: 10 per finger per side. Squeeze slow, pause, then return with control. Any clothespin or bag clip will work. If the force is too high (especially on the pinky) just do a fewer repetitions.
Hand Helper Movements | Kayleigh Miller via Instagram
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Don’t forget about your ribs
I talk a lot about the importance of thoracic mobility. Attached to every thoracic vertebrae is a rib, so maintaining ribs is important as well. They are also a common source of mid back pain. Here are some exercises from chiropractor Katie Claire that can help maintain this tricky area. Watch the video here, then try the routine below.
- Twist and breathe: 3 per side. Try to relax as you exhale and you’ll probably be able to twist a little further.
- Thread the needle: 5 per side. Hold for about 5 seconds each, making sure you breathe and stay relaxed.
- Chin retractions: 10 times. It can help to look at yourself in the mirror. If you’re having trouble making the movement smooth, just do your best and often it improves within a few days.
- Banded Cat-Cow: 10 times. If you don’t have pain, just put the band right across the shoulder blades. If you don’t have a band, just use a belt, towel, or nothing at all.
- If you have some extra time and are feeling good, do another 2-3 rounds through.
Rib Pain | Katie Claire, DC
Archer rows for upper back strength
I love exercises that use multiple important areas at one. Here’s a great example that works on your shoulder blade muscles, middle back mobility and balance from physical therapist Brendan Synan. Watch the video here, then try the routine below.
- Archer Rows: 10 per side. 3 rounds. Smooth, slow and balanced. If you don’t have a band, no problem. Just do the same movement without one.
Archer Rows | Brendan Synan, PT, DPT, CSCS
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