Welcome to Musician’s Maintenance, a biweekly newsletter for musicians who want to have a long, healthy career while still performing at a high level. Each edition is packed with exercises, articles and resources to help you get a handle on practice room health, the skill of recovery, musician specific strengthening, and how to handle injury.
Hey all!
This week’s newsletter is going to be short and sweet because I’ve been on vacation for spring break and I’m busily working on a project that I’ll announce in the next edition.
For this edition I have a great recovery program to try and two other resources you may find helpful.
Enjoy-
P.S. If you want someone who understands musicians to create a customized health and wellness program for you, I offer affordable online health coaching. You can learn more about how it works here, or schedule a free call. No high pressure sales tactics, just a chance to chat about your situation and what your options are.
Go-To Upper Body Recovery Movements
Upper body recovery is huge for musicians. Here’s a great program that should take under 10 minutes from Macaulley Whitlock of Embodied String Playing.
Watch the videos and give the exercises a try. If you don’t have a foam roller, just take a few towels and roll them vertically to make a long mini-roll.
Over the next two weeks, see if you can set aside some time each evening to do the routine below. You’re body will thank you!
- Cat-Cow: 5 slow repetitions. If you don’t like weight through your hands, you can modify the position by moving down onto your forearms, or just make fists.
- Table Top Shoulder Blade Retractions: 5 slow repetitions.
- Foam Roller Shoulder Blade Retractions: 5 slow repetitions.
- Overhead “W”: 5 slow repetitions.
- Angel Arms: 5 slow repetitions.
- Foam Roller Neck Massage: 5 slow repetitions per side.
My Go-To Upper Body Recovery/Warm-up Movements | Embodied String Playing
What is a Rotator Cuff
You may have heard of a rotator cuff, but do you know what it is and why it matters for musicians?
I think this is a keystone area for many musician’s (especially you flutes and high strings!) that can contribute to problems in the neck, mid-back, shoulder, or even down into the forearm, wrist and hands.
Here’s a nice post from physical therapist Caleb Burgess that will give you a visual and some background on the 4 muscles of the rotator cuff including what each does and which exercises make them work.
I also did a live-stream on the topic as while back as well. You can access the replay here if you want to learn more.
What is the Rotator Cuff? | Caleb Burgess, PT
Take a Break. Really.
Just in case you need to hear this and could use a smile, here’s a fun post full of truth from Christopher Still of Honesty Pill. Enjoy.
Take a Break. Really | Honesty Pill.
Support by Sharing
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!
Before engaging in any of the exercises mentioned above, please be sure to read the the exercise guidelines and disclaimer below.
Disclaimer: Dr. Cody Weisbach and Musician’s Maintenance, LLC recommend that you speak with your doctor or physical therapist before participating in this rehab program. The videos in this program are intended for educational and entertainment purposes only. No information in the program videos is to be taken as medical or health advice. You agree, upon purchase, to release Dr. Cody Weisbach and Musician’s Maintenance, LLC of any and all liability and responsibility from any and all losses, liabilities, injuries, or damages. You agree to use this program at your own risk. Seek medical advice if you have any concerns about your individual needs.