Practicing, Teaching, and Performing – Without Pain or Discomfort

Playing any instrument or singing is an incredibly physical endeavor.  I don't know a musician that hasn't struggled with some ache or pain that stems from what we do.  For those of you that don’t know, right now, I’m six months pregnant with our second daughter.  We couldn’t be more excited!  But anyone that has been pregnant knows that it comes with certain discomforts.  So I find myself now more than ever concerned with issues of practicing and playing with discomfort or even pain.  Sitting through two hour rehearsals or three or four hours of back to back lessons can be stressful when you aren’t making a person! 

I consider one of my key responsibilities as a music teacher is to teach good posture and technique, not just because my students will play better if they do, but also because they will be healthier for it.  In the short term good technique and posture will give students more stamina to stick with practicing for longer periods without tiring.  In the long term, using good posture and technique can help stave off repetitive stress injuries or carpal tunnel (which runs in my family – ugh).  Let me make clear:  I am not a doctor, or medical practitioner of any kind.  I am not giving medical advice.  By taking care of ourselves and our students in small ways we can encourage and help them to practice in a more healthy way.

Mr. Miyagi had the answer all along!  It’s all about balance and it starts with overall full body balance.  If you’re standing to play, your feet need to be apart directly under your shoulders, with your knees and hips loose.  If you are sitting, your weight should be centered over your two derriere bones.  If you play an instrument you pick up, bring the instrument to you, don’t lean into the instrument.  Try lifting the instrument with your eyes closed and see if it makes a difference in your posture. You just can’t ever be lazy about good balance, or you’ll feel it!

Here’s a balancing exercise I use:

1.       Roll your head forward to backward, chin down to chin up.  You want to feel the stretch, but don’t push to the point it hurts.  Do this a few times, then bring your head back to center.

2.       Now turn your head from side to side, looking over your right shoulder, then your left shoulder.  Do this a few times, then bring your head back to center.

That’s it.  I usually feel taller after this, and I feel balanced and everything is aligned.

There are lots of paths to help you get to balance – Yoga, Alexander Technique, Feldenkreis, physical therapy, and others.  I tend to think the more simple you can keep it, the easier it is to stick to.  Full-body balance is just one component.  Next, I’ll talk about some other things you can do to prevent pain and discomfort in practice!