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 chat about what you are having trouble with. 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: 6 Exercises For Shoulder and Neck Pain
Having some weakness in the shoulder stabilizer muscles (the rotator cuff) is very common in musicians and can often contribute to pain at the shoulder and neck.
Here is a workout with 6 great exercises to take care of this very important area.
Watch the videos, then try the routine below.
- Full Can: 10 slow repetitions (1-2 sec up, full pause, 3-4 sec lower). If you want to add some resistance you can use a water bottle or a can as a weight.
- Sidelying External Rotation: 10 slow repetitions. Again, use a water bottle or can to add some resistance.
- Prone Y: 10 slow repetitions. Don’t force the height on this one. It can feel really awkward but avoid the tendency to use momentum to get your arm higher.
- Band Internal Rotation: 10 slow repetitions. If you don’t have a band, then it’s fine to skip this one. This is probably the least common direction to have some weakness that would affect your playing.
- 90/90 External Rotation: 10 slow repetitions. Again, this one is awkward, but try to move slow and avoid using momentum.
- Push-up Plus: 5-10 slow repetitions. No need to do this from the floor either. Put your hands on a counter top and do the push-up there. Make sure to keep your elbows close to your body and get the “plus” movement of your shoulder blades.
- If you feel good and have a little extra time, then 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 Musician’s Workout Library to find something that does.
Rotator Cuff Pain and Injuries | Rehab Science via Instagram
Listen: A Podcast Episode with Two Amazing Musician’s Health Specialists
Hannah Murry of Corpsone and the Active Violinist has a great podcast that has been featured here more than once.
Janice Ying of Opus Physical Therapy is a doctor of physical therapy who specializes in performing artists. Her work has also been featured here several times.
So what happens if you add them together? You get a podcast episode that is a must listen for any musician either dealing with pain or interested in preventing injury.
Episode 45: Interview with Dr. Janice Ying | Corpsonore Podcast
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!