Welcome back to Musician’s Maintenance!
The best time to start (or re-start) the keystone habit of exercise is now and it’s my job is to make that as easy as possible!
This week’s edition is brought to you by me! If you’ve tried the free exercise program I put together but have either outgrown it, gotten tired of it, or need something tailored to your specific needs, consider hiring me to make an affordable customized exercise program for you. Learn more here.
I’m Dr. Cody Weisbach, and I appreciate spending the next few minutes in your inbox. This week I’ve got a full body recovery routine and live musician’s health information.
Let’s go!
Musician’s Health Chats on Twitch
I’ve started live-streaming over on Twitch, where I’m talking about all things musician’s health.
Twitch is a place that I think musician’s who are interested in a non-traditional path to earning a living doing what you love should check out. Here’s an interview Twitch’s head of music that put it on my radar.
Here’s what I’ll be talking about this week.
- Wednesday 12/1/2021 8:30 pm MST: Reasons why you may be holding or feeling so much tension (and what you can do about it).
- Friday 12/3/2021 9:30 am MST: What’s a rotator cuff and why should musician’s care?
Drop by to listen, learn and make sure to say hi. I’ll also answer as many of your questions as I have time for.
If you have requests for topics, just hit reply and let me know what you are interested in learning more about.
Hope to see you there!
Musician’s Health Chats on Twitch | Twitch
Full body recovery routine in under 10 minutes
Our bodies were not designed to sit still for hours at a time. However, whether you are in the practice room, sitting through rehearsals, sitting in the car, or sitting at the computer, sitting still for hours at a time can be a fact of life.
Luckily, bass trombonist and musician’s health coach Austin Pancer has put together an excellent full body mobility program to counteract sitting that you’ll be able to get through in less than 10 minutes.
Watch the videos to learn the movements, then try the program below.
- Glute Bridge: 12 slow repetitions. The band is optional.
- Glute Bridge with knee-out: 12 slow repetitions. If you don’t have a band, then just do the movement.
- In-outs to foot rotation: 5 per side. Slide one leg out. Do one ankle circle in each direction. Slide the foot back in and repeat all repetitions on one side. Then repeat on the other side.
- Upper body circuit
- Cat-Cows: 5 slow repetitions.
- Thread the needle: Cycle one full breath on each side.
- Upper Back CARs (Controlled Articular Rotations): 5 times. Start with arms forward. Shrug the shoulders up to the ears. Next, squeeze the shoulder blades back keeping the arms straight. Next pull the hands into the ribs like you are doing a row. Straighten the arms back out and repeat.
- If you want to do more, do another 1-2 rounds through the whole program
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.
Full Body Mobility Routine | The Functional Musician via Instagram
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!