Saturday, July 8, 2017

Fitness for Musicians

I'm reposting an article (http://takelessons.com/blog/fitness-exercises-for-musicians) as a preventative aid. I've known a lot of musicians who recently had physical problems that limited their time on the instrument or temporarily stopped them from playing altogether. Anyways, what follows is a good reminder to all of us.

10 Fitness Exercises & Activities for Musicians

Power yoga

What it is: Fitness-oriented classes that focus on breathing, alignment, strength, balance, and opening up the body
Best for: Everyone
How to get started: Choose between heated and non-heated classes at a local studio or with a private yoga instructor; look for vinyasa-based classes that link breath to movement.
Learning how to properly and deeply breathe isn’t just important for singers! Taking full breaths is known to reduce stress and improve concentration. Breathing slowly and deeply, especially during challenging yoga poses, will help you to do so during stressful moments, calming both your mind and your body.

Core strengthening

What it is: Exercises that strengthen the muscles in your torso, including your abdominals and back muscles
Best for: Vocalists, pianists, wind instrumentalists
How to get started: You can incorporate core work in many different workout formats, but especially in Pilates, yoga, and kickboxing classes. Or create a routine for yourself that includes planks, crunches, and oblique work.
Put simply, you need a strong core to hold yourself upright. It’s not just about having a six-pack; having a weak core can put strain on your back and ultimately cause chronic back pain. Core strength also helps improve your balance and stability — super important for all the sitting and standing we do!
See also: 8-minute Abs Workout, Beginner Pilates videos via Blogilates

Posture work

What it is: Exercises that help maintain proper alignment of your spine
Best for: Everyone
How to get started: This is usually incorporated heavily in barre and yoga; you can also try doing some simple exercises at home, such as wall sits or shoulder rolls — anything that encourages your shoulders back and down, your chin slightly tucked, and your feet parallel with each other.
Sitting at a computer all day, being hunched over our phones, and slouching in general can wreak havoc on our posture. Over time, our spine begins to morph into the wrong shape — chin jutting forward, shoulders hunched, feet forming a v-shape. Not to mention that a performer with poor posture just doesn’t look as confident or as professional!
See also: Posture and Breathing, via Brass Musician Magazine

Arm strengthening

What it is: Exercises that strengthen the biceps, triceps, and shoulder muscles
Best for: Percussionists, pianists, string instrumentalists, wind and brass instrumentalists
How to get started: Most common in weight training classes; create your own circuit at home or at the gym, including push-ups and different weight-lifting exercises.
No matter if you’re a singer or you play an instrument, chances are you’re going to be holding something up, whether it’s your music, your instrument, or your arms. Some instruments may even require using the strength of your arms for certain techniques. Strengthening your arm and shoulder muscles can help prevent injuries, especially to the joints that end up fatigued when they aren’t supported by strong enough muscles.

Intense cardio

What it is: Exercises that increase your heart rate and keep it high or raise it in intervals
Best for: Everyone
How to get started: Try a spin class or do sprints, jumping-rope, or jumping jacks on your own.
Cardiovascular health is important for everyone, but musicians especially can benefit from the mind-over-matter mentality that it takes to push yourself past your limits. And increasing your heart rate during exercise can ease stress, relieve anxiety, and help you sleep better — all of which benefit both your practice and your performance.
See also: Burst Training for Beginners via Dr. Josh Axe

Dance classes

What it is: Classes (or videos) that include short snippets of choreography and a variety of genres of music
Best for: Vocalists, instrumentalists (especially those playing in any sort of ensemble or band)
How to get started: Try a Jazzercise, Zumba, or cardio hip-hop class. These classes are a great workout, and some formats include strength training, too.
Dance classes with choreography require you to stay present and focused, and to memorize moves in the context of the music. These skills come in handy when you need to memorize a piece of music, especially if you are singing or playing with others. They also require coordination and improve your rhythm by forcing your body to feel the beat. Lastly, dance classes can expose you to types of music you might not listen to on your own.
See also: 30-minute Aerobic Dance Workout via GoodHealth 24/7

Neck & shoulder stretches

What it is: Stretches that ease tension in your neck and shoulders and encourage them to stay relaxed, even after the stretch is over. These stretches also bring balance to your body
Best for: Pianists, wind instrumentalists, guitar players, string instrumentalists
How to get started: Do several stretches that include the front and sides of your neck and the fronts of your shoulders; do these several times a day, especially before and after practicing.
Keeping tension in your neck and shoulders while practicing can cause you to suffer more over time. Especially if you allow your shoulders to come up and forward, this can really weaken your posture and cause back pain, in addition to the neck pain already present. Tension can also inhibit your playing, since many techniques require your muscles to be controlled but in a relaxed way.

Hip flexor stretches & backbends

What it is: Stretches that open up the front of your body and counteract all the sitting and leaning forward we do
Best for: Vocalists, pianists, guitarists, drummers
How to get started: Many yoga postures are hip openers and backbends; take a yoga class, work with a private yoga teacher, or do a few stretches on your own at home.
Tension in the front of your body causes it to be imbalanced and ends up pulling on the back of your body. This takes a toll on your posture and can cause muscle and joint pain. Some say that we carry our stress in our hips, so opening them up would naturally help relieve that stress. Backbending opens your chest and lungs and can help you breathe more deeply.

Outdoor hobbies

What it is: Any outdoor activity that forces you to breathe and/or sweat!
Best for: Everyone
How to get started: Go hiking, biking, or swimming; do a marathon or mud run; take a surfing or stand-up paddleboarding class.
In his piece “For Poets”, Al Young advises “Come on out into the sunlight/ Breathe in Trees/…Don’t forget to fly”. The message rings true for all artists — the best inspiration comes from being out in nature and experiencing life. Many musicians spend so much time holed up in studios and practice rooms, so it’s even more important to remind ourselves to get out there and have those one-of-a-kind experiences.

Meditation

What it is: Sitting in stillness, calming your mind, and focusing on your breath for a certain amount of time
Best for: Performers
How to get started: Take a meditation class or listen to a guided meditation.
Meditation not only reduces stress and anxiety, it also improves focus and memory. And when you have the skills to calm your mind anywhere, anytime, you can handle anything! For performers especially, practicing meditation will connect your mind and body and allow you to keep calm, no matter how many people are in the audience.
See also: Free Guided Meditations via UCLA Health, How Musicians Can Really Benefit From Meditation via GuitarHabits
Try these fitness exercises, get healthy, and give your music the strong, vibrant musician it deserves! And don’t forget one of the most important aspects of growing as a musician: a great teacher who will guide you and encourage you to be the best you can be. Good luck!





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