Welcome back to Musician’s Maintenance, for musicians who just can’t afford to have pain and injury limit their playing.
This issue is brought to you by me! You take lessons for your instrument, but have you thought of taking lessons for your body? Learn how understanding your body benefits your music and how I may be able to help.
I’m Cody, and I appreciate spending the next few minutes in your inbox. Below you’ll find resources and exercises to help you maintain your body at least as well as you maintain your instrument. Let’s get to it!
5 Great Mid-Back Exercises
I spend a lot of time talking about mid-back exercises for musicians. Good mid-back health forms the base for shoulder, neck, forearm, and even wrist and hand health.
Here are 5 great exercises from physical therapist Tom Walters of Rehab Science that will keep that mid-back supple. Watch the videos, then try the workout below.
- Roller Mobilization: 30-60 sec seconds. Here’s an affordable roller if you need one. I recommend the 36″ length.
- Roller Extension: 10 sec holds. 5 times.
- Sidelying Rotation: 5 per side. Feel free to put a pillow under your head to keep the neck relaxed.
- Quadruped Rotation: 5 per side.
- Cat Camel: 10 times. If you put your hands closer to your knees, you’ll get more movement in your mid back.
- If you feel good and have more time, you can do another 1-2 rounds through.
As always, make sure you understand the newsletter exercise ground rules before you start. Also, if this program doesn’t work for you, check out the musicians workout library to find something that does.
If you need a little more help, Rehab Science also offers affordable ($14.99) rehab programs for a variety of issues that musicians tend to have (Affiliate: if you buy through the link above, I get a small portion of the sale at no additional cost to you. Thanks for supporting Musician’s Maintenance!)
Thoracic Spine Rehab Exercises | Rehab Science via Instagram.
Suggestions for a Long Career Without Aches and Pains
Consistently doing small things to take care of your body can go a long way towards enjoying music while avoiding injury.
The hard part is knowing what those small things are. Luckily physical therapist Howard Nelson and violinist Pamela Frank have teamed up to create Fit as a Fiddle. Below is an excellent 2-page resource sheet that offers tips that range from set-up strategies, posture, rests, carrying your instrument and more.
Give it a look and see if there are a few adjustments you may be able to make to give your body the care that it needs.
Suggestions for a Long Career Without Aches and Pains | Fit as a Fiddle
Help Turn the Tide of Injury in Musicians
The rate of injury in musicians is insanely high and it ends more careers than it needs to.
If you want to be a part the solution, one of the easiest things you can do is connect fellow musicians with good resources.
If you find information like this helpful, please consider forwarding this email to a friend, colleague, teacher or classmate. They can also sign up here. Thanks!