Self-Care
by Dr. Lesley McAllister
Practicing to reduce risk of injury:
Take breaks!
At least every 45 min.
Take first break early
Warm up: slower, softer work
Vary schedule/repertoire
Alternate fast/loud with soft/slow
Efficient posture
Incorporate mental practice
Use a practice journal
Stretching
Dynamic movements before practice
Wrist circles, firecrackers, neck rolls, shoulder rolls, chest opener pulses
Stretch midway through practice
Goal post backbend, modified down dog, prayer position for wrists and “finger raises,” arm stretch across body, shoulder stretch with interlaced fingers
If you experience pain:
Tell your teacher, including your ensemble director
Modify your practicing
Go to a physician if lasts longer than one week
Ice reduces swelling—acute injury; Heat relaxes muscles—chronic injury
Hearing Health:
The Whole Musician:
Sleep: Keep it consistent; Aim for 7-8 hours
Diet: 3 meals a day, including breakfast; whole foods, lean protein
Exercise: Aim for 3-4 times a week; Baylor GroupX program'
Resources
