Author: customer

Which muscles should I stretch?
Stretch muscles you commonly use

Why should musicians stretch?
To maintain flexibility
To improve blood flow to muscles
To promote better posture
To help reduce stress

How long should I hold a stretch?
At least 30 seconds

How many, should I do?
Repeat each stretch 1-2 times

What should a stretch feel like?
You should feel the sensation of stiffness or tightness in your muscles slowly lessening. There should NEVER be pain with proper technique.

When should I stretch?
Before and after playing

1. Don’t bounce. Ease into the stretch, try to avoid quick, jerky motions (bouncing/bobbing may increase risk of injury).
2. Don’t aim for pain. You should feel tension, NOT pain.
3. Get into a routine. Stretching is most beneficial when you stretch regularly.
4. Avoid asymmetry. Many musicians are imbalanced from playing or practicing in the same position for prolonged periods of time. This leads to asymmetry or imbalance and can lead to injury. Musicians should focus on stretching these muscles to decrease the risk of injury.
5. Remember to breath. Holding your breath while stretching could cause you to become light headed.
6. Use correct form. If you know you are hypermobile make sure to stabilize the joint closest to the muscles you are stretching.

Clarkson University Physical Therapy

Nerve Glides
Just as a joint moves and a muscle stretches, the nervous system also has physical properties that are essential for movement
Not only do joints take on the responsibility of distributing forces put on them by physical demands, but so does the nervous system
Repetitive movements may increase stress placed upon nerves
This is why it is important to stretch or elongate your nerves just as you would stretch your muscles to prevent injury
Some benefits of nerve glides include:
- Improved signal conduction to the muscles
- Increased sensory perception
- Greater range of motion
*For actual techniques refer to nerve glides handout

Sources:
Paull B, Harrison C. The Athletic Musician: A Guide to Playing Without Pain. Maryland: Scarecrow Press, Inc; 1997.
Www.musicianshealth.com/stretches.htm
Www.web.mit.edu/tkd/stretch/stretching2.html
Useful free Apps:
Stretch Lite
Stretch HD

Clarkson University Physical Therapy