Welcome back to Musician’s Maintenance, for musicians who don’t want to be an injury statistic.
If you are dealing with pain, want to avoid injury, or are curious about strategies to maximize your playing while staying healthy, then let’s talk. I offer a free 15 minute phone consultation to discuss what you are having trouble with and how I may help. Here’s where you can go to schedule.
I’m Dr. Cody Weisbach, and I appreciate spending the next few minutes in your inbox. Below you’ll find the workout of the week and a few more resources to help maintain your body at least as well as you maintain your instrument.
Let’s get to it!
Move: 8 Stretches to Help Your Body Recover
If your body feels beat up after a long day of playing, or you just want to avoid injury, understanding the difference between exercise for recovery and exercise to improve a certain quality (strength, endurance, flexibility, resilience) is key. For musicians, I think recovery exercise is the best place to start maintaining your body.
Here are 8 great recovery stretches from drummer and Occupational Therapist Amanda Watson of The Well Musician to try either right after a long practice session, or at the end of the day. Watch the videos, then try the routine below.
Hold each stretch for a full 30 seconds. Keep the stretch moderate and comfortable. Make sure you are breathing. Extra credit if you can lengthen the exhale and breathe only through your nose.
- Upper Trap Stretch
- Low back stretch
- Hip flexor Stretch: You should feel this in the front of the hip, not in the low back.
- Glute/Piriformis Stretch: If sitting on the floor is too intense or challenging, that is ok. Just sit in a chair and lean back to give your hip a little space.
- Inner Thigh Stretch
- Hamstring Stretch
- Calf Stretch
- Foot Massage: If you are worried about putting too much pressure on your thumbs, you can also sit in a chair and roll the bottom of your foot on a tennis or golf ball.
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 Musician’s Workout Library to find something that does.
Sore after a long day of camp? Try these 8 stretches to help you recover | The Well Musician via Instagram
Listen: Functional Musician Interview
Heidi Begay of the Flute 360 Podcast has dedicated the month of August to musician’s health (I’ve featured past episodes here and here). The month is just about over, but not before one more great conversation.
To finish off the series Heidi did an interview with Austin Pancner of the Functional musician. Austin is a trombonist and musician’s health coach. If you are a regular newsletter reader, you probably recognize his name because he is doing great work and is often featured here.
I strongly recommend you give the episode a listen because there is so much that you can take away from it to feel and perform better.
Episode 171: An Interview with Austin Pancner | Flute 360 Podcast
Apple | Spotify | iHeart Radio
Read: How to Prepare for Life Back on the Road
We’re not done with the pandemic yet, but things have opened up enough for musicians to start thinking about getting back on the road. However, with so much time off a little preparation may be in order. Luckily Dr. Janice Ying of Opus Physical Therapy and Performance was featured in an article from MusiCares on the subject.
Janice has also partnered with MusiCares to offer no/low cost physical therapy for musician’s who qualify. I’ve also reached out to MusiCares to offer my services for musicians in the Colorado area.
Click the link below to read the article, and pick a few of Janice’s tips to put into action.
How to Prepare for Life Back on the Road | Opus Physical Therapy and MusiCares
Help Turn the Tide of Injury in Musicians
The rate of injury in musicians is insanely high and injury 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!