Stretching Onstage
By Janet Horvath
Music students used to be criticized for moving too much. Although playing music is expressive and creative, music teachers sought to quell the tendency to flow with the music and students were admonished to never “stick out.” As a result, today, many adult musicians sit like statues.
This is unfortunate because modern studies have proven that being static, still, and motionless is much more strenuous on your body, tires you out more quickly, and is even detrimental to your health. Muscles tighten, blood flow is constricted, oxygen is not replenished, and waste products are not flushed out.
On the other hand, when we engage in dynamic movement for a long time, blood is replenished with fresh oxygen. There are unobtrusive ways to reduce tension build up and give your body mini breaks, even during practice and performance. I have devised a series of moves I call Onstage Tricks™ to alleviate tension.
Sitting properly is the first step. Your chair should be high enough so that your knees descend from the level of your hips. Your weight should be forward with a slight lumbar curve to your spine and feet flat on the ground. Keep your shoulders down and facing forward. Avoid turning, twisting, or leaning.
Awareness is the key to injury prevention. These and many more “moves” for musicians are displayed in my book. Make up some of your own as well, with the goal of maintaining fluidity and ease, while avoiding tightness and tension. You’ll feel better and you’ll play better, too.
Janet Horvath is the author of Playing (Less) Hurt—An Injury Prevention Guide for Musicians (Hal Leonard) available at musicdispatch.com.
Here are some of the Onstage Tricks™ suggested in Janet Horvath’s book. You can do them during practice or performance, whenever you have a few bars of rest.
Shoulders & Pectorals:
Do a big shoulder shrug. Bring your shoulders toward your ears, while taking a deep breath. Relax, release your shoulders, and breathe out.
Circle your shoulders forward, then up toward your ears, then back opening your chest, and relax bringing your shoulders to normal. Repeat, reversing the direction of the circle.
Clasp your hands behind your back, and while keeping your elbows straight, but not locked, pull your shoulders gently backwards.
Neck:
Keep your head erect and tuck in your chin gently. With shoulders relaxed and down, slowly turn your head to the right and look over your right shoulder; return your head and look forward. Repeat, turning your head to the left.
Again, start by tucking the chin. With shoulders relaxed and down, slowly tilt your right ear toward the right shoulder. Return to neutral. Repeat on the left side.
Back, Spine, & Pelvis:
Take a deep breath in and empty your lungs. Now, contract your abdomen. Imagine pulling your belly button inwards. Release.
Roll your pelvis forward and back, putting your back into a “C” curve momentarily, using a very small movement. Return to neutral.
Hips:
Keep your feet on the floor and turn one knee inward as you sit, rotating the hip joint. Repeat with the other leg. Also, adjust the position of your feet often.
Arms:
Let your arms uncurl often so they hang by your sides. If you must hold your instrument, do one arm at a time. While keeping your elbows fairly straight, but not locked, turn your palms outward. Moving slowly, reach gently backward.
Place your hand palm down on the chair behind you. While keeping your elbow fairly straight, but not locked, lean gently onto your hand, stretching the inner arm. Repeat with the other arm.
For Better Circulation:
With your heels on the floor, lift your toes. Then, with toes on the floor, lift your heels. Do circles with your ankles.
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