A GOOD NOTE
Physical and mental training for today’s musician.
When discussing Yo-yo Ma’s latest work, the general public would probably refer to the moving notes of his beautiful talent, not his athletic prowess. But are these two arenas more closely related than we think? Surprisingly, anywhere from 37-67 percent of musicians sustain injuries of the neck, back, hand or arm due to overuse.
Certainly some instruments are more demanding than others. From the moment an aspiring cellist runs the pad of their fingertip along the firm strings, they are signing up for typically the highest injury rate. They don’t know this of course, but these incidences are high due to the wide range of movement required of the shoulders, elbows and hands, as well as the sustained posture during rehearsals and concerts. Other common injuries include headaches (caused by neck and shoulder tension and strain), trigger finger, tendonitis and nerve injuries such as carpal tunnel. All of these injuries and pain syndromes can be effectively treated and prevented by improving the body’s alignment in the spine, trunk, head and extremities.
Quality and longevity are essential to any musician’s season. Being a professional artist requires untold hours of rehearsal, sitting or standing in the same posture and performing fine motor activities while concentrating on a mental task. Just as a baseball player adjusts to a curve ball, the performer reacts to the conductor and must make a timely mental and physical connection. Maintaining and improving mental sharpness during, and in spite of, the physical demands is quite difficult. Sports psychology, used to help athletes mentally prepare for competition, as well as return from injuries, has recently been utilized with musicians.
To combat the likelihood of injury, a musician can do several things: Postural strengthening, endurance exercises, relaxation techniques, proper rest and general health strategies.
Postural strengthening is essential to counteract the long hours spent sitting, though it’s not just the prolonged static posture that creates the demand. Moving the arms in precise motions requires a good base off of which to move efficiently. If the shoulder blades, arms and neck don’t have a stable base, then overuse injuries in those areas will be more likely and posture can fail, causing poor alignment of the neck and shoulders. These muscles will need to work harder if there is a deficit in trunk support.
Doing specific exercises for the core muscles specific to the demands of musicians is a good way to improve performance and resist injury. Essentially, working the abdominals and spinal muscles in a manner that promotes stability, and not movement, is best. For example, crunches and sit ups are not ideal as they promote bending the body forward, while leg lifts or bicep curls while standing on one foot, will force the core muscles to improve trunk stability. Various exercises performed on a stability ball may also be quite effective. In fact, playing the instrument on a stability ball may help a musician train.
General endurance exercises like walking, biking, swimming or other cardiovascular activities are also needed for lung health to sustain long hours of rehearsal.
Maintaining a constant posture, performing fine motor activities and undergoing long hours of training for any performance can increase both physical and psychological stress. Good relaxation techniques, like exercise, stretching, yoga, prayer and meditation, can effectively fight against stress. Tension headaches, shoulder pain, back pain or chronic injury are warning signs of increased stress.
If a musician gets sick while rehearsing for an event, they will likely attempt to push through the illness until the event or the season is completed. Prevention by engaging in good nutritional habits, proper rest and consulting an attentive healthcare provider are all good strategies for avoiding this dilemma.
Just as hitting that perfect pitch requires time and preparation, improving health and preventing illness and injury takes forethought and planning. Start in the “off-season” with exercise and lifestyle modifications. Changing habits and making radical changes to the body’s physical demand at the height of performance can cause greater damage. Mentally prepare. Physically prepare. And have a great season.
Fitness
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