Welcome back to Musician’s Maintenance: Your reminder that taking care of your body is at least as important as taking care of your instrument.
As in the previous editions, I’m going to continue to highlight the two of the most important habits musicians can cultivate to address pain, prevent injury, and perform better.
They are…
Priority #1: Recovery
Try to set aside 5 minutes each night this week and try the recovery program below. Your body will thank you!
Priority #2: Musician Specific Strengthening
If you’ve got the recovery work dialed in and want to take the next step, pick 3 days this week where you have an additional 10 minutes to do some targeted strength work.
This cycle we’re working on the rotator cuff and shoulder blades. You’ll find the workout for this week below.
Need Some Customized Help?
I offer 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. Schedule here.
If you need help with a customized program or accountability in actually doing the work, I also offer an affordable coaching program. You can learn more about the coaching program here.
Recovery: 6 Easy Exercises to Make Your Body Feel Better
This week’s recovery routine come from Katie Claire, DC and focuses in on those little postural muscles that get overused with long hours of practice, rehearsal and performance.
Recovery Plan: Try setting aside 5 minutes each evening this week, watch the videos to learn the movements, then try the 5 min version of the routine below.
- Spiral Line Stretch: Hold for 3 breaths per side. Try to stay tall and only move as far as you feel comfortable.
- C/T Mob: 5 times per side
- Self Mob: 5 times. Don’t push or pull too much with the hands. Just think of them as guiding the movement to create more length and space in the back of your neck.
- Chest Opener: 5 times. Make sure you keep breathing.
- Open the Book: 5 per side.
- Quadruped Reach: 5 per side. Make sure you do the head lift, as this is the part of the movement that helps the little postural muscles on the back of your neck.
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 additional direction.
Neck Pain + Posture | Katie Claire, DC via Instagram
Musician Specific Strengthening: February 2022 – Week 1-2
For the next two weeks, you’ll continue with the same two exercises (sidelying shoulder rotation, shoulder blade squeeze on stomach) from Week 1, Week 2, and Week 3-4.
For these final two weeks, you will continue with the same number of sets and reps as last week, but add just a little more challenge in the form of weight, or a longer hold time.
Musician Specific Strengthening Plan: Try to set aside 10 minutes on 3 days this week. Consult the exercise guidelines, review the exercises below and try this week’s routine (also below).
The Workout
SET 1
Sidelying Shoulder Rotation with 8-16 oz weight: 10 reps right. 10 Reps left. A water bottle, canned food or hand weight all work great.
Shoulder Blade Squeeze on Stomach: 10 reps with 5 sec hold on each.
SET 2
Sidelying Shoulder Rotation with 8-16 oz weight: 10 reps right. 10 Reps left.
Shoulder Blade Squeeze on Stomach: 10 reps with 5 sec hold on each.
SET 3
Sidelying Shoulder Rotation with 8-16 oz weight: 10 reps right. 10 Reps left.
Shoulder Blade Squeeze on Stomach: 10 reps with 5 sec hold on each.
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
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!
Quote Photo by Brett Jordan on Unsplash