5 “Movement Snacks” from a NY/NJ Licensed Physical Therapist Every Musician Should Know
Being a musician requires hours of practice, which involves a ton of repetitive movements in being in the same positions for prolonged periods of time. While this isn’t necessarily a bad thing, this does have the potential to predispose you to overuse injuries by putting stress on the same tissues over and over again. Below are 5 exercises/drills that can help provide more variability in your movement options, and help open up some areas that may be tight or neglected. These exercises can be treated as “movement snacks”, which can be done frequently throughout the day or in between breaks during practice.
Bow and Arrow Row
This can be done seated or standing. Keeping you hips facing forward, reach out as far as you can with one hand while pulling back with your other shoulder. This reciprocal motion in the shoulder allows your shoulder blades to move and can ease up tension in your shoulders. Aim for 12 reps each side.
Hooklying Breathing with Low Reach
Most people in today’s world are so stressed, when you ask them to take a deep breath, they immediately shrug their shoulders up. Adding in some respiration drills can help open up and create more space in areas that are very compressed. This position will help create more space in between your shoulder blades. Lying on your back, gently push through your big toe and heel, reach your arms up to about 45 degrees. Take a full inhale (aiming for 4 seconds), pause for 2 seconds, and fully exhale. You’ll know if it’s a full exhale when you feel your ab muscles working. If you struggle with this, exhale like you are trying to fog a window in the winter. Go for 10 breaths. You can also place a pillow under you pelvis if you feel any tension in your low back.
Hooklying Breathing with Shoulder Level Reach
This position will bias opening up your chest. If you’ve ever had shoulder issues and struggle raising your arms fully overhead, this position will likely help with that. Same thing as the low reach, 10 breaths total, 4 second inhale, 2 second pause and full exhale.
Kickstand Deadlift
Sitting for prolonged positions can sometimes lead to stiffness in your hips/low back. This drill will aim to lengthen your glutes and get into more hip internal rotation, which can make sitting more tolerable. Putting one foot in front of the other, have a soft bend in your stance leg, elevate your back heel, and stick your front hip back towards the wall behind you. You should feel a big stretch in your glutes here. You can do this bodyweight, but will likely get more benefit if you have some weights at your disposal. If you struggle feeling your glutes here, try a wider stance by moving your back further away from your stance leg, or try to “bow forward” and relax your lower back muscles prior to initiating the movement. Aim for 2-3 sets of 10-12 reps each side.
Half kneeling Halo Passes
Being seated for a prolonged period of time can cause some feelings of “tightness” to your hip flexors, or the top front side of your thighs/hips. This drill will really lengthen those tissues and can provide some relief. In a half kneeling position, put one foot in front of your back knee, and slowly pass a weight behind your head clockwise, and counterclockwise. Go for 10 reps each side. You should really feel that back hip working! To make it even harder, lift that front heel for some added instability.
Video Credit: Moment Physical Therapy | Sole Physical Therapy | Girls Gone Strong | Programme
This content is for informational purposes only - Please consult your primary care physician or a licensed healthcare provider before beginning any new exercise program, especially if you have existing injuries, medical conditions, or concerns.