Hello and welcome back to Musician’s Maintenance where it’s my job to scour the internet for the most actionable tips and resources that will help you keep your body resilient enough to handle everything that life as a musician can throw at you.
Here’s what I’ve got this week: 1) A technique for more effective stretching and mobilizing 2) The Diagonal Stretch 3) How long does it really take to form a new habit (longer than you think for exercise!).
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Let’s go!
1) A Technique for More Effective Stretching and Mobilizing
I don’t think that stretching belongs in your warm-up, but I do think that improving your mobility is important. The most effective way to improve your flexibility and mobility is by using a hold-relax technique. Below, you’ll find a video that give the basics of how you can use your breath and muscle tension to get the most out of stretching, mobilizing, or foam rolling.
Pick a stretch, any stretch (maybe try the one below), and give it a try.
Watch: Mobility | Power Speed Endurance
Sponsor: Theraband Loop Set
Bands are excellent tools for corrective exercise. They are cheap, versatile and you can take them anywhere. Loop bands are especially good for musicians, since they allow you to do the exercise without the excessive gripping. They have even been used in musicians health research as part of a specific exercise program for professional orchestral musicians.
You don’t need much equipment to take care of your body, but bands like these are essential tools for musicians health.
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2) The Diagonal Stretch
Musicians don’t have a lot of time to train their body, so I tend to look for movements that cover a lot of ground. Here’s one that will work on your mobility in several key areas, as well as require quite a bit of muscular control to keep you stable.
Watch the video below and give it a try. The guy demonstrating it has great mobility and control, so he makes it look simple. Don’t be fooled though. Start with the “beginner” version and try pairing it with the hold relax technique above. If you feel good, then you can consider trying the harder variations.
Do three rounds of the hold-relax technique above on each side. Then do 10 slow repetitions on each side, exhaling as you reach back and inhaling as you return. Give it a try and let me know what you think.
Watch: The Diagonal Stretch | Co-Movement
3) How long does it really take to form a new habit? (longer than you think for exercise!)
You’ve probably heard that it takes 21 days to form a habit, but is that actually true? I came across this article from Brain Pickings that explored this topic. It turns out that not all habits are equal, and exercise takes longer than most.
So if all you want to do is drink a glass of water in the morning, 21 days may be just fine. But if you are looking to build an exercise habit it could take 50 days or more!
To me this is a reminder of how hard building the exercise habit is. So please don’t judge yourself too harshly if you are struggling. Instead, you may have to use more behavior change strategies and rely on grit and perseverance. If you do this though, I have no doubt that the habit will come!
Read: How Long it Takes to Form a New Habit | Brain Pickings