Happy New Years and welcome to 2022!
I’m not a huge fan of New Years Resolutions, but I do think that it is a natural time to pause and reconsider the direction you are heading, whether or not that is the right direction for you, and how well your strategies are working.
If you’ve opened this newsletter, then I’m betting that taking better care of your body is part of your plan for 2022.
My job is to take all of the complexity of exercise, health and wellness and make it simple, efficient and specific to musicians like you.
In an effort to do that better, here’s my take on the two most important musician’s health habits you can start forming for 2022.
Priority #1: Recovery Strategies
Set aside 5 minutes each night and do a little something to help your body recover from all of the stress that playing music puts on it.
From now on, each week will include a few safe and effective recovery strategies.
If you do nothing else to take care of your body, try these.
If you want more information about why I think recovery is such a big deal for musicians, check out my podcast episode on overuse injuries.
Priority #2: Musician Specific, Targeted Strengthening
The second priority is to prevent injury by getting a little stronger in specific muscle groups relevant to musicians.
So, from now on, each month I’ll include two musician specific, targeted strength exercises to work on.
You don’t even have to do these every day to be effective. 1-3 times per week is great.
If you want more information about which muscle groups I include and why, check out the podcast series I did on research exploring exercise in professional orchestral musicians (Part 1 | Part 2 | Part 3).
If You Need More Help
I’m happy to do a free 15 minute Zoom session with anyone subscribed to the newsletter where I can answer questions, give some advice and make 1 or 2 customized adjustments to your exercise and wellness plan.
If you know you need to take care of your body and are ready to hire a professional to help you, I also offer affordable coaching. You can learn more about the program here.
If you do nothing else, try to set aside just 5 minutes each day this week and give the recovery program below a try.
Recovery: 3 Exercises to Fix that Knot in Your Mid Back
Recovery work directed at the mid back doesn’t just help the mid back. It can also improve recovery in the neck, shoulders, and even down to the wrists, forearms and fingers.
Here’s a great routine to try that should only take 5 min.
Try to set aside 5 min each evening, watch the videos to learn the movements, then try the routine below. If possible do it each night.
- Thoracic Rotations: 5 per side. Cycle one breath at the top of the movement.
- Thoracic Walk Backs: 5 times. Cycle one slow breath in the stretch. No need to go to the gym to find a weight bench. A wall or counter top both work great.
- Seated Windmills: 5 per side. Cycle one breath at the top of the movement.
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 or schedule a free call and I can give you some direction.
Fix that Knot in Your Mid Back | PT Vitals via Instagram
Musician Specific Strengthening: January 2022 – Week 1
For January I’m going to have you work on a keystone area that I consistently see musician’s having trouble with: the rotator cuff and shoulder blade muscles.
In the next two weeks, I’ll have article detailing why I think these areas as so important. For now, let’s just get started with the exercises.
Set aside 10 minutes or so for 1-3 days this week. It’s best if you do the strengthening on days with a lighter playing load. Remember the exercise guidelines, watch the exercise videos to learn the movements and try the routine below.
- Do 1-3 sets
- 1-3 times during the week
- Since we are just starting out, make the workout feel easy.
Exercise 1: Sidelying Shoulder Rotation
Full Details for the Sidelying Shoulder Rotation
Exercise 2: Shoulder Blade Squeeze on Stomach
Full Details for the Shoulder Blade Squeeze on Stomach
This Weeks Workout
SET 1
Sidelying Shoulder Rotation: 5 reps right. 5 Reps left.
Shoulder Blade Squeeze on Stomach: 5 reps
SET 2
Sidelying Shoulder Rotation: 5 reps right. 5 Reps left.
Shoulder Blade Squeeze on Stomach: 5 reps
SET 3
Sidelying Shoulder Rotation: 5 reps right. 5 Reps left.
Shoulder Blade Squeeze on Stomach: 5 reps
Resource: New Years 30 Day Wellness Challenge for Musicians
I’m a little late posting this, but Corpsonore is hosting a 30 day wellness challenge and I’ve been told it’s totally fine to joint late! Check it out and see if it’s a good way to get your 2022 starting off right.
Sound Body Challenge | Corpsonore
Resource: Contribute to Musician’s Health Research
If you happen to be a conservatory student in the UK or Ireland, there is a playing related pain research study being done by Claire Austin. The survey takes 2-minutes and there is also an opportunity to participate in a follow-up treatment program.
If you aren’t in the UK or Ireland, unfortunately you can’t participate, but if you happen to know anyone in the area, please pass on the link.
Playing Related Pain Research Survey | Claire Austin
Support: 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!