Last October, CMPI hosted physical and occupational therapists from SD Rehab to present a workshop on injury prevention for musicians (you can read one of our fellows’ reactions and takeaways from that workshop here). The workshop was so influential that it prompted us to begin including periodic health/wellness tips in this newsletter. This month, nearly a year since that original workshop, we went back to SD Rehab to ask what health/wellness tip they might have for our fellows and our community. They surprised us by sending back not just one tip, but this thoughtful and thorough write-up below. We hope you enjoy reading it as much as we have, and if you would like to learn more about injury prevention or management directly from the source, get in touch with SD Rehab.
Musicians as Athletes
Everybody should value the wellness of their body like highly-trained athletes for the longevity of their career. Musicians are like athletes, as you perform skillful and refined movements, less explosive but repetitive and often longer in duration.
Due to the nature of rigorous training, instrumentalists are susceptible to injuries down the line. It is estimated that about 89% of instrumentalists go through major injury sometime in their career (enough to not be able to participate in work).
With that said, It is always easier to prevent a major injury than to treat it, but it will take habitual accountability (like brushing your teeth to prevent cavities) and it doesn’t have to be exhaustive or time-consuming.
Wellness and Training Practices
Discomfort may not always be the fault of form or technique. Your body wraps around to play the rigid instrument sometimes in awkward positions that lead to tension. Help supplement and balance your playing time with wellness practices.
Strength training doesn’t always involve heavy weights. Light weights with increased repetitions can lead to increased strength and resilience of your musician muscles and are compatible with your routine practicing/performing.
We often see musicians coming in with strains in their forearm, shoulder, neck, and back due to deficits in their core, upper back, and shoulders. Strength and conditioning of these muscle groups will benefit you as an instrumentalist.
A basic stretch, mobility, and strength training program will build healthy habits to support years of professional playing with less strain and improved recovery time.
Keep Hydrated!
Drink sips of water throughout longer practicing or rehearsing periods. Your body and muscles work better when hydrated.
Avoid the Phone
Minimize unnecessary time on your phone or computer during breaks. These activities often keep you in slouched postures and use the same muscles that you use for playing your instruments. Instead, do active stretches (refer to our recommended foam roll routines) to release the tension you build up from playing.
Know When to Seek Help
Many of you may be familiar with minor aches and soreness that resolves itself within short periods like a day of rest, but persisting patterns of pain or even sudden onset of different sensation of pain is abnormal.
Although it may be intimidating to confront it, the sensation of pain is your body trying to protect and communicate your needs. Be aware of it when something doesn’t feel right and seek out professional resources to address it.
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