Pursuing music as a career can be a challenging experience. You will have to buy expensive equipment and practice constantly. Among the challenges that most people don’t think about are the effects of repetitive stress on musicians.
Left untreated, the pain from repetitive stress injuries can bring your music career to a halt. However, you can avoid these career-altering consequences by making simple adjustments and performing wrist exercises for repetitive strain injuries.
Here is a closer look at repetitive stress injuries among musicians.
What Are Repetitive Stress Injuries?
Repetitive stress, or repetitive strain injuries (RSIs), are a group of musculoskeletal or nerve injuries caused by repetitive motions or constant use. These injuries occur in the wrists, forearms, elbows, back, and neck.
The effects of repetitive stress on musicians appear as
- Pain
- Stiffness
- Throbbing
- Weakness
- Numbness
- Tenderness
How Do Musicians Get RSIs?
Causes of repetitive stress injuries in musicians can include:
- Lack of overall fitness
- Fast repetitive motions
- Chronic muscle tension
- Not taking enough breaks
- Fatigue and emotional stress
- Undeveloped upper body muscles
- Awkward and asymmetric postures
- Prolonged movements requiring force
- Practicing instruments without warming up the body
Repetitive Stress for Different Instruments
Each instrument puts stress on a different group of muscles. Therefore, musicians with various instruments will experience a distinct type of RSI. The effects of repetitive stress on musicians are more evident in those playing the following:
- Violin
Violinists experience repetitive stress injuries in their bowing arms.
- Piano
Pianists experience repetitive stress injuries in their fingers and back.
- Guitar
Guitarists experience repetitive stress injuries in their fingers and wrists.
- Drums
Drummers experience repetitive stress injuries in their wrists, arms, and backs.
Preventing Repetitive Stress Injuries
Whatever instrument you play, you’re at risk of developing RSIs. While there are solutions to repetitive stress injuries, the best way is to prevent them with a few adjustments.
From performing exercises for repetitive strain injury in the wrists to making lifestyle changes and taking more breaks, here are the most effective precautions for preventing RSIs.
Take Regular Breaks When Practicing
One of the most effective tricks that reduce the effects of repetitive stress on musicians is frequent breaks. Practicing for long hours will wear out your muscles and cause damage. Take a 15-minute break after every hour of practice to cool down your muscles.
Improve Your Posture
Make sure to sit upright and balanced when playing your instrument. Put the weight of your upper body on the two bones at the base of your pelvis while facing forward with your feet on the ground. This posture will reduce the stress on your muscles and help you play better.
Warm Up Before Playing
As athletes stretch before playing a sport, musicians should warm up before playing their instruments. Warm-up programs will reduce the effects of repetitive stress on musicians. Here are some helpful stretching exercises you can try.
Finger Stretches
Bend each finger as far back as you can without feeling any discomfort. Hold each stretch for 10 seconds and relax.
Finger Flicks
Hold your hands in front of you. Stretch out your fingers like you’re flicking water. Hold for 10 seconds and relax.
Wrist Circles
One of the most effective wrist exercises for repetitive strain injury prevention is wrist circles. Hold your hands in front of you and make a loose fist. Circle your hands in one direction for 10 seconds. Repeat in the other direction for another 10 seconds and relax.
Forearm Flexor Stretch
A great exercise that alleviates the effects of repetitive stress on musicians is the forearm flexor stretch. Place your hands on a table in front of you. Relax your fingers, straighten your forearms, and lean forward, putting your weight onto your hands. Hold for 10 seconds and relax.
Make Healthy Lifestyle Changes
Preventing RSIs is more than just improving your posture and warming up before practice. Living a healthy lifestyle is also necessary. Follow a nutritious diet, drink plenty of water, and exercise regularly to keep your body in tip-top shape.
Learn the Best Wrist Exercises for Repetitive Strain Injury Prevention With BIOKINETIX
Now that you know about the effects of repetitive stress on musicians, you can take measures to avoid them. The best way to do this is to get help from professionals, and here is where our workplace injury prevention program can help.
We have studied the effects of repetitive stress on professional musicians in our Musician’s Repetitive Stress Project and created effective warm-up routines based on sports medicine. Our experts will teach you how to perform these exercises and prepare your body for a pain-free musical experience. Contact us now to schedule a demo and see how we can help you avoid repetitive stress injuries.
