Arm and Hand Stretches for Musicians

Many musicians complain of numbness and pain in the hand, forearm and arm. They can prevent repetitive strain injury, ease pain and tension by stretching regularly.

By nature, learning music involves repeating until a passage or technical exercise until a high level of proficiency, fluency and artistry is achieved. Instrumentalists use their finger, hand and arm muscles extensively when practicing and performing. This makes them especially vulnerable to a repetitive stain injury such as Carpal Tunnel Syndrome, Bursitis and Tendinitis. Musicians can ease arm and hand pain, relieve tension and prevent injuries by incorporating stretching exercises into their daily routine.

How Musicians Should Stretch the Hand and Arm Muscles

Stretching exercises should be done when the muscles are warm. For example, stretches can be done after a shower, after a bath or after performing some light exercises. Musicians should always stretch prior to practicing. They should also take regular breaks when practicing to stretch. For example, stretches can be done before switching to a new piece or after practicing a physically challenging section of music. Musicians should also stretch prior to performing and in between performances.

Stretching Exercises for Musicians

Follow the arm and hand exercises and refer to the photos below:

1 Finger Flicks

Purpose: Prevent Tendinitis and Trigger Finger, relieve tension and increase blood circulation in the hands.

Performance:

• Hold your hands in a loose fist in front of you.

• Flick your fingers so that your fingers are outstretched. Pretend that you are flicking water.

• Hold your fingers in an outstretched position for 10 seconds.

• Relax.

• Repeat.

2 Wrist Circles

Purpose: Prevent Tendinitis, relieve tension and increase blood circulation in the wrists.

• Hold your hands in a loose fist in front of you.

• Rotate your wrists in a circle several times in one direction.

• Relax.

• Rotate your wrists in a circle in the other direction.

• Relax.

• Variation: Sticking out your thumb as if you were hitchhiking.

3 Fingers Interlaced Wrist Circles

Purpose: Prevent Tendinitis, relieve tension and increase blood circulation in the wrists.

• Interlace your fingers together in front of you. Keep track of which thumb is resting on top.

• Rotate your wrists in a circle several times in one direction. Start slowly and as you get more comfortable, increase the speed.

• Relax.

• Reposition your hands so that the opposite thumb is resting on top.

• Rotate your wrists in a circle in the other direction.

• Relax.

4 Forearm Flexor Stretch

Purpose: Prevent Tendinitis in the elbow and forearm, relieve tension and increase blood circulation.

Performance:

• Place your hands together in a praying position.

• Push your hands together and push your arms downward until you feel a gentle stretch.

• Hold the stretch for 10 - 20 seconds.

• Relax.

• Repeat at least once.

5 Single Arm Forearm Flexor Stretch

Purpose: Prevent Tendinitis in the elbow and forearm, relieve tension and increase blood circulation.Performance:

• Hold your left arm straight in front of you with your palm facing forward as if to indicate "stop".

• Brace your left palm with your right hand.

• Gently pull the fingers in your left hand towards you until you feel a gentle stretch.

• Hold for 10 - 20 seconds.

• For a deeper, isometric stretch, push your left arm forward, into your right hand, as you pull your left hand towards you.

• Relax.

• Repeat with the opposite arm.

6 Forearm Extensor Stretch

Purpose: Prevent Tendinitis in the elbow and forearm, relieve tension and increase blood circulation.Performance:

• Extend your left arm in front of you, holding your arm straight.

• Let your hand flop downward at the wrist.

• Place your right palm over your left hand (above the fingers).

• Gently push your left hand towards you with your right hand until you feel a gentle stretch.

• Hold for 10 - 20 seconds.

• For a deeper, isometric stretch, push your left arm forward, into your right hand, as you pull your left hand towards you.

• Relax.

• Repeat with the opposite arm.

7 Soup Can Forearm Extensor Exercise

Purpose: Prevent Tendinitis in the elbow and forearm, relieve tension and increase blood circulation.

Performance:

• With your right forearm on a table and let your right hand flop down.

• Place a soup can in your right hand.

• Beginning with your wrist level with your forearm, slowly let your hand point downward until you feel a gentle stretch in your forearm extensors.

• Hold for 10 seconds.

• Steadily raise your hand so that your wrist is level with your forearm.

• Relax.

• Complete 10 repetitions.

• Repeat the exercises with the opposite arm.

8 Tricep Stretch

Purpose: Prevent Tendinitis in the elbow and upper arm, relieve tension and increase blood circulation.

Performance:

• Hold your left elbow with your right hand.

• Gently pull your left arm towards you until you feel a gentle stretch.

• Hold for 10 - 20 seconds.

• Relax.

• Stretch the right arm.

• Repeat this stretch at least once.

Never stretch to the point of pain. Strive for a gentle stretch. If you are already suffering from a repetitive strain injury, consult a doctor, chiropractor, physiotherapist or registered massage therapist (licensed in therapeutic massage) before attempting these exercises.

By spending as little as five minutes a day on stretching exercises, musicians can alleviate symptoms of carpal tunnel syndrome, prevent tendinitis. This can lead to many years of healthy and pain-free years of music-making.

You may find more information through these links: Benefits of Stretching, Face and Neck Stretches for Musicians, The Art of Practicing, Understanding Musician Injuries, Simple Exercises to Strengthen the Wrists and Wrist Exercises.

Face and Neck Stretches for Musicians

Doing regular neck and face stretching exercises improves musician health, leading to increased flexibility, dexterity, coordination and blood circulation. Musicians are prone to injuries stemming from tension, poor posture, improper technique, repetitive strain and overuse. All musicians use their facial and neck muscles extensively, making them susceptible to Temporomandibular Joint (TMJ) Dysfunction and Thoracic Outlet Syndrome. These injuries can be prevented by incorporating stretching exercises for musicians into their daily routine.

How Musicians Should Stretch the Face and Neck Muscles

Musicians should stretch prior to practicing or performing. They should be done after the muscles have had a chance to warm up. For example, stretches can be done in the shower, after a shower or after doing some light exercises.

Musicians should take breaks during practice sessions to stretch. After drilling a “trouble spot” numerous times, it is advisable to do some stretches before tackling a new section or piece. Stretching backstage between performances is also beneficial.

Follow these seven exercises and refer to the photos below:

1 Big Mouth Stretch

Purpose: Loosen up the jaw muscles, increase blood circulation and help prevent TMJ Dysfunction.

Performance:

• Begin with your head level and facing forward.

• Sit in a comfortable position.

• Breathe in, raise your eyebrows and open your mouth wide as wide as possible.

• Close your mouth after exhaling while keeping your jaw centered.

• Hold stretch for 5 – 10 seconds. Repeat up to 10 times.

2 The Squinch

Purpose: Increase blood flow and relax the muscles in the face and jaw.

Performance:

• Begin with your head level and facing forward.

• Sit in a relaxed position.

• Exhale and “squinch” or “scrunch” your entire face.

• Hold this position for three seconds then relax.

• Repeat.

3 Isometric Jaw Exercise

Purpose: To relax the jaw muscles.

Performance:

• Begin with your head level and facing forward.

• Make a fist and place it directly underneath your chin.

• As you slowly open your jaw, provide some resistance by gently pushing your fist upwards.

• Hold this position for 10 seconds.

• Release.

• Repeat 10 times.

4 Lip Flutters

Purpose: Strengthen vocal folds and relax facial muscles.

Performance:

• Keep your teeth slightly open, lips a little bit forward and face soft.

• Take a low breath from the diaphragm.

• Pretend to blow a bubble and allow the air in your lungs to make your lips vibrate.

• Try to sustain the sound for as long as possible, until you run out of air.

• Don’t pucker your lips.

• Gently place your fingers on either side of your mouth if you are having trouble.

• Repeat several times, trying the following variations: lip flutters without sound, staccato lip spurts without sound, lip flutters with sound (try to imitate a small motor purring), pitched lip flutters (flutter your lips while vocalizing a scale or a song).

5 Side Neck Stretch

Purpose: Relaxes your neck and shoulder muscles.

Performance:

• Begin with your head level and facing forward.

• Slowly tilt your head towards the right ear to stretch the left side.

• Hold the stretch between 10 – 20 seconds.

• Repeat, stretching the right side.

• Stretch both sides at least two more times.

6 Front to Back Neck Stretch

Purpose: Relieves tension in your head, neck, back, hips and shoulders.

Performance:

• Begin with your head level and facing forward.

• Imagine that there is a small ball tucked under your chin.

• Gently tilt your head downward, being mindful of your imaginary ball.

• Hold this stretch for 5 – 10 seconds.

• Repeat up to five times.

7 Side to Chin Neck Stretch

Purpose: Provides pain relief in your head, neck, back, hips and shoulders.

Performance:

• Begin with your head level and facing forward.

• Slowly tilt your head towards the right ear to stretch the left side.

• Gently turn your chin downward towards your shoulder.

• Hold the stretch between 10 – 20 seconds.

• Repeat, stretching the right side.

• Stretch both sides at least two more times.

Strive for a gentle stretch. Never stretch to the point of feeling pain. If your jaw makes any clicking or popping sounds when you open and close your jaw, consult a dentist before trying these exercises. Seek professional help from a doctor, physiotherapist or chiropractor if you need further guidance.

Dedicating as little as five minutes a day to stretching will ease tension, relieve jaw pain, ease neck pain and increase flexibility in musicians. If done regularly with proper technique, musicians can enjoy many years of pain-free and injury-free music-making.

Related Articles

Understanding Musician Injuries | Arm and Hand Stretches | Back and Shoulder Stretches

The Art of Practicing | Musician's Yoga: A Guide to Practice, Performance, and Inspiration |  | Playing (Less) Hurt: An Injury Prevention Guide for Musicians