Preventative care for musicians of all levels

«Preventive care for musicians» The connection between music and the body

Music, besides being an art and a form of expression, involves considerable physical effortWhether you are a professional violinist or an amateur guitarist, your body is the main tool for bringing notes to life and conveying emotions. However, this effort is not always evident, and many musicians overlook how their activity affects their body until some discomfort or injury arises.

How musical practice affects the body

When we play an instrument, we repeat specific movements for hours. These repetitions, often accompanied by poor posture or unconscious tension, can lead to muscle overload, stiffness and imbalances in the body. For example, a violinist often tilts his or her head to one side for long periods, which can cause tension in the neck and shoulders. A pianist may experience discomfort in the wrists and forearms due to the constant flexing and extending of the fingers.

Emotional stress also plays a major role. Nerves before a performance or the desire for perfection can lead to additional tension, especially in areas such as the neck, shoulders and back. This turns the body into a silent battlefield, where Accumulated tensions affect both the performance and the general well-being of the musician..

The importance of taking care of the body as the main tool of musicians

Just as an athlete takes care of his muscles to optimize his performance, musicians must also take care of their body to ensure their longevity in musical practice. A healthy and balanced body not only prevents injuries, but also improves sound quality, fluidity of movements and the ability to enjoy music without pain.

Preventative massage is a fundamental tool in this process. It helps to release accumulated tension, correct muscular imbalances and improve circulation. In my experience, I have worked with musicians who, after incorporating regular massages into their routine, have not only managed to relieve discomfort, but have also experienced a greater connection between their body and their instrument. This allows them to play in a more relaxed manner and with greater artistic expression.

Taking care of your body is not a luxury, it is a necessity for any musician who wants to fully enjoy his passion over the years. And on this journey, preventive massage becomes a key ally to maintain that harmony between music and body.

Main musculoskeletal problems in musicians

Playing a musical instrument requires repetitive movements, prolonged postures, and often considerable physical effort. These demands can put strain on certain areas of the body, depending on the instrument and the musician's technique. Below, we explore the most common strains and some typical associated injuries.

Most common voltages and overloads according to the instrument

1. String instruments (violin, viola, guitar):
   • Affected areas: neck, shoulders, arms and hands.
     Violinists tend to tilt their heads to one side to hold the instrument, which can put strain on the neck and trapezius muscles. Guitarists, on the other hand, tend to put more strain on their forearms and fingers due to the constant pressure on the strings.
   • Common problems: cervical stiffness, tendonitis in the fingers and overload in the shoulders.
2. Pianists:
   • Affected areas: wrists, forearms, lower back and shoulders.
     Continuous finger movement and wrist flexion and extension can cause muscle fatigue. In addition, incorrect sitting posture affects the lower back and shoulders.
   • Common problems: carpal tunnel syndrome, forearm contractures and lower back pain.
3. Wind:
   • Affected areas: jaw, neck, upper back and abdominal region.
     The tension required to blow and control breathing can strain the muscles of the neck and jaw. In addition, prolonged playing position puts strain on the upper back.
   • Common problems: jaw pain (temporomandibular dysfunction), neck stiffness and discomfort in the respiratory muscles.
4. Percussionists:
   • Affected areas: shoulders, arms, wrists and back.
     Repetitive motions and force applied to playing can cause fatigue and overuse injuries.
   • Common problems: tendonitis in the elbows and wrists, pain in the shoulders and tension in the lower back.

Examples of typical injuries

1. Tendinitis:
   Tendon inflammation is one of the most common injuries. For example, a guitarist who practices for hours can develop tendonitis in the flexors of the fingers, affecting his ability to play.
2. Carpal tunnel syndrome:
   This problem occurs when the median nerve, which runs through the wrist, is compressed due to repetitive movements. It is common in pianists and percussionists, who constantly exert their hands.
3. Neck and back pain:
   Poor posture when playing can cause muscle contractions in the neck and upper back. A violinist who does not adjust the headrest correctly can develop chronic pain in this area.
4. Lateral epicondylitis (tennis elbow):
   Although it is best known in sports, it also affects musicians, especially drummers and guitarists, due to the repetitive movements of the forearm.
5. Temporomandibular dysfunction (TMD):
   In wind musicians, the effort of blowing can cause tension in the jaw, generating discomfort when chewing or opening the mouth.

Recognizing these strains and injuries is crucial to preventing long-term problems. Preventive massage is a powerful tool to relieve these discomforts, improve flexibility, and restore muscle balance. In my practice, I have seen how these techniques not only help musicians recover, but also prepare them to play pain-free and with greater freedom.

Benefits of preventive massage for musicians

Preventive massage is not only a therapeutic tool to relieve discomfort, but also an investment in the physical and emotional well-being of musicians. By incorporating regular massage sessions, musicians can improve their performance, prevent injuries and prolong their professional life.

Preventing long-term injuries

Repetitive movements and poor posture can cause micro-injuries that, if left untreated, can become chronic problems such as tendonitis or severe contractures. Preventive massage works by relaxing tense muscles and releasing trigger points, small areas of tension that generate radiated pain.
For example, I have worked with a pianist who began to notice stiffness in his forearms after practicing for long hours. With regular massages and stretching exercises, we prevented that stiffness from developing into carpal tunnel syndrome.
By preventing the build-up of tension and balancing muscle loads, massage becomes an effective strategy for keeping the body healthy in the long term.

Improved circulation and reduced muscle fatigue

The constant physical effort of playing an instrument can cause muscle fatigue due to the accumulation of metabolic waste, such as lactic acid. Massage stimulates blood circulation, allowing for better oxygenation of the tissues and more efficient elimination of these toxins.
For example, in a drummer with shoulder discomfort, massage techniques focused on improving blood flow were able to significantly reduce his feeling of heaviness and fatigue. This type of care not only helps muscle recovery, but also increases energy for longer, more productive practice sessions.

Increased flexibility and posture

Incorrect posture is one of the greatest enemies of musicians. Maintaining a static position for hours can shorten certain muscles and weaken others, generating imbalances that affect flexibility and body alignment.
Preventive massage not only relaxes tense muscles, but also works to improve joint mobility and tissue elasticity. In addition, by releasing tension in key areas such as the neck, shoulders and back, postural correction is facilitated.
A violinist I treated with recurring neck pain experienced a marked improvement in his posture after a few weeks of massage combined with strengthening exercises. This not only eliminated his pain, but also improved his technique, as he was able to move more freely and accurately.

Preventative massage is more than a temporary solution to discomfort; it is a way of caring for and respecting the body as the essential tool of musicians. Whether it is to prevent injuries, revitalize muscles or improve posture, this approach directly contributes to better performance and enjoyment of music.

Most effective massage techniques for musicians

Every musician faces specific tensions based on the instrument they play, but the right massage techniques can address these needs in a personalized way. From muscle relaxation to energy balance, massages not only relieve discomfort, but also optimize physical and emotional performance.

Chiromassage to relax tense muscles

Chiromassage, a manual technique focused on soft tissues, is ideal for relieving muscle tension accumulated after long hours of practice. It uses maneuvers such as kneading, friction and percussion to work the affected muscles in depth.

For example, a guitarist with forearm overload can benefit from deep kneading in this area, releasing tensions that hinder finger mobility. In addition, long glides on the upper back are effective in relaxing the trapezius muscles, which are very tense in violinists and pianists.

This approach also stimulates blood circulation, helping to reduce fatigue and allowing muscles to recover more quickly after long practice sessions or concerts.

Eastern techniques for energy balance

Eastern techniques, such as shiatsu massage or acupressure, focus on balancing the body's energy through the manipulation of specific points (meridians). These techniques are especially helpful for musicians who experience tensions related to stress or anxiety.

For example, a saxophonist who comes to the office with a stiff neck and a feeling of emotional exhaustion may benefit from pressure on key points, such as those on the gallbladder meridian (associated with accumulated stress). This technique not only relieves physical pain, but also promotes a sense of calm and mental clarity.

In my experience, applying shiatsu to musicians with chronic discomfort not only relieves symptoms, but also improves their mind-body connection, helping them to perform in a more relaxed and fluid manner.

Passive stretching and its role in prevention

Passive stretching, performed by the therapist, is a key tool for improving flexibility and preventing injuries. These maneuvers involve moving the patient's joints and muscles within their natural range of motion, avoiding additional tension.

For example, for a pianist with stiff wrists, passive stretching of the forearm flexors and extensors helps to increase mobility and relieve built-up tension. For a double bassist, stretching of the lower back and hip muscles is essential to compensate for prolonged posture.

These stretches also help to rebalance the body, avoiding compensations that can lead to long-term muscular imbalances.

The combination of these techniques allows us to comprehensively address the needs of musicians, from relieving specific tensions to promoting an energetic and physical balance that enhances their performance. Incorporating them regularly into their routine not only helps them prevent discomfort, but also allows them to fully enjoy their passion for music.

Key areas to be treated according to the instrument

Different types of instruments create specific stresses on the body due to the postures, repetitive movements and muscular effort they involve. Below, we explore the key areas that require attention in each group of musicians and how massage can benefit them.

String musicians (violin, guitar): neck, shoulders and hands

Musicians who play instruments such as the violin, viola or guitar often maintain asymmetrical postures and perform repetitive movements with their fingers and wrists. This creates specific tensions in:

1. Neck:
   The prolonged tilting of the head to one side to hold the violin causes cervical stiffness and overload of the trapezius muscles. In guitarists, the fixed position of the head when looking at the strings can cause similar discomfort.
   • Useful techniques: chiromassage to release contractures in the neck and upper trapezius, accompanied by passive stretches to improve cervical mobility.
2. Shoulders:
   The shoulders, especially the left shoulder in violinists, bear the strain of stabilizing the instrument. In guitarists, the right shoulder is often more heavily loaded due to the strumming or picking position.
   • Useful techniques: kneading and deep pressure on the deltoids and rhomboids to relieve overload.
3. Hands:
   Hands and fingers perform rapid, repetitive movements, which can lead to tendonitis or muscle fatigue.
   • Useful techniques: meticulous massage on the flexors and extensors of the fingers and palm, accompanied by joint mobilizations to improve flexibility.

Pianists: wrists, forearms and back

The piano requires repetitive movements of the fingers and wrists, as well as a fixed posture for long periods, which mainly affects:

1. Dolls:
   Constant flexion and extension of the wrists can inflame the tendons, causing problems such as carpal tunnel syndrome.
   • Useful techniques: myofascial release in the wrists and deep massage at the base of the forearm to relax the affected tendons.
2. Forearms:
   The muscles in your forearm are constantly working to move your fingers, building up tension and fatigue.
   • Useful techniques: kneading of the forearm flexors and extensors to relieve muscle load, combined with targeted passive stretching.
3. Back:
   Sitting at the piano for a long time can cause pain in the lower back and between the shoulder blades.
   • Useful techniques: massage in the dorsal and lumbar region to relax the muscle fibers and improve posture.

Wind Instrumentalists: Jaw, Neck and Lumbar Region

Wind musicians use a lot of force in breathing and jaw articulation, which generates particular tensions in:

1. Jaw:
   The continuous strain of blowing can cause tension in the temporomandibular joint (TMJ), causing discomfort when chewing or speaking.
   • Useful techniques: muscle release in the masseter muscles and acupressure points in the TMJ area to relieve tension.
2. Neck:
   Fixed position when holding the instrument and breath control can cause neck stiffness.
   • Useful techniques: Gentle massage and stretching of the cervical muscles to improve mobility and reduce tension.
3. Lumbar region:
   Prolonged sitting puts pressure on the lower back, causing discomfort and fatigue.
   • Useful techniques: kneading of the paravertebral muscles and pelvic mobilizations to release lumbar stiffness.

Identifying and treating key areas for each instrument allows for a personalized therapeutic approach for each musician. With proper care, not only can discomfort be alleviated, but performance can also be optimized and the physical health needed to enjoy music without limitations can be prolonged.

Preventive routines recommended for musicians

Maintaining a preventative routine can make all the difference in a musician's well-being.

helping you prevent injuries, improve your performance and keep your body balanced. Below are recommendations on massage frequency and simple exercises to complement between sessions.

Ideal massage frequency according to activity level

1. Professional musicians:
   Those who practice several hours a day or tour regularly are more likely to develop accumulated tensions.
   • Recommendation: massage sessions every 1-2 weeks.
     This helps to release muscle tension before it becomes a chronic problem and to maintain optimal muscle balance.
2. Semi-professional or advanced amateur musicians:
   This group usually practices intensively, although not daily.
   • Recommendation: massage sessions every 3-4 weeks.
     This is enough to prevent injury and address any incipient discomfort.
3. Occasional or beginner musicians:
   Although the risk of injury is lower, it is important to pay attention to posture and movements to avoid long-term problems.
   • Recommendation: massage sessions every 1-2 months, depending on activity level and discomfort.

Simple exercises to keep the body in balance between sessions

Incorporating regular exercise is key to relieving tension, improving posture and strengthening the body. Here are some effective exercises:

1. Stretches for the neck and shoulders:
   • How to make them:
     • Tilt your head to one side, trying to touch your shoulder with your ear, hold for 15 seconds and change sides.
     • Cross one arm over your chest and pull lightly with the other hand to stretch your shoulder, hold for 15 seconds per side.
   • Benefit: releases cervical tension, common in violinists and wind instrumentalists.
2. Mobility exercises for the wrists and fingers:
   • How to make them:
     • Open and close your hands slowly 10 times.
     • Rotate your wrists in circles, first clockwise and then counterclockwise, 10 repetitions per side.
     • Stretch your fingers, holding them with your other hand for 10-15 seconds.
   • Benefit: improves circulation and prevents tension in string musicians and pianists.
3. Stretches for the back and lumbar region:
   • How to make them:
     • Sit on the floor with your legs crossed and stretch your arms forward, letting your torso fall towards the floor, hold for 20-30 seconds.
     • Lie on your back and bring one knee to your chest, holding it with both hands for 20 seconds; repeat with the other leg.
   • Benefit: reduces lumbar stiffness, common in musicians who spend long periods of time sitting.
4. Diaphragmatic breathing exercises:
   • How to make them:
     • Sit or lie down in a comfortable position. Place one hand on your abdomen and breathe deeply, feeling it rise as you inhale and fall as you exhale. Repeat for 2-3 minutes.
   • Benefit: relieves stress and improves respiratory capacity in wind players.
5. Core strengthening:
   • How to make them:
     • Planks: Hold a plank position for 20-30 seconds, gradually increasing the time.
     • Bird-dog: In a quadruped position, extend one arm and the opposite leg, hold for 5 seconds and alternate. Perform 10 repetitions per side.
   • Benefit: stabilizes the spine and improves overall posture, crucial for all musicians.

Additional Tips:

• Regular breaks: apply the 20/20 rule: for every 20 minutes of practice, take a 20-second break to stretch.
• Hydration: Keeping your muscles well hydrated reduces the risk of cramps and strains.
• Proper posture: Adjust instrument stands and chairs to avoid unnecessary tilting or strain.

With a combination of regular massages and specific exercises;

Musicians can keep their bodies in the best possible condition, enjoying their art in health and comfort.

Case studies: Real experiences with musicians

Personalised treatments can make a huge difference to the wellbeing of musicians, helping them overcome injuries and improve their technique. Below, I share two real-life cases from my practice as a massage therapist and osteopath, which show how massage can transform the experience of playing an instrument.

Treatment for a professional guitarist with tendonitis

The problem:
A professional guitarist presented with tendonitis in his right forearm. He had been suffering from pain and muscle fatigue for months, which worsened after playing for more than an hour. He also noticed a decrease in the precision of his movements, which affected his performance.

The treatment:

1. First session:
   • I identified tension points in the flexors of the fingers and forearm. We applied deep massage to release the tension accumulated in these muscles.
   • We also worked on the shoulder and neck, as he was compensating for the overload of the arm with a rigid posture.
   • I incorporated passive forearm stretches to improve tissue elasticity.
2. Monitoring plan:
   • We established weekly sessions for a month to keep the muscles relaxed and control inflammation.
   • We complement this with exercises at home: gentle stretching and breaks every 30 minutes of practice.

The result:
Within four weeks, the guitarist noticed a significant improvement. He regained mobility in his arm and was able to gradually increase his practice hours without discomfort. Within three months, with monthly maintenance sessions, he was again playing full concerts with complete confidence.

How an amateur pianist improved his posture with regular massages

The problem:
A 45-year-old amateur pianist consulted for chronic pain in the lower back and shoulders.

When analyzing his posture at the piano, we detected that he was leaning forward and did not distribute his weight evenly;

which generated tension in the lower back and interscapular area.

The treatment:

1. First session:
   • We begin with a massage focused on the lumbar and dorsal region to release accumulated contractures.
   • We apply myofascial release techniques to the shoulders and neck to correct your slouched posture.
2. Prevention routine:
   • I recommended biweekly sessions for two months to work on postural muscles.
   • I suggested home exercises: core strengthening with planks and stretches for the psoas and hamstrings.
   • He also adjusted his piano bench to improve spinal alignment while playing.

The result:
After two months of work, his lower back pain disappeared, and his posture improved noticeably. He no longer leaned forward, which not only reduced the discomfort but also increased his accuracy and comfort when playing. He now has massage sessions every six weeks as a preventative measure.

These cases demonstrate that preventive massage is not only effective in treating muscle problems, but also helps musicians connect better with their body and technique.

Whether you're trying to overcome an injury or prevent one, a personalized approach can make a big difference in your quality of life and performance.

Investing in well-being for better performance

The body is a musician's primary instrument, and taking proper care of it is essential to performing with quality and without limitations. Integrating massage as part of comprehensive care is not only a corrective measure, but also a preventative one. This approach helps relieve tension, improve mobility and prevent injuries, allowing musicians to enjoy their art over time.

The importance of integrating massage into the musician's routine

Massage not only addresses muscular problems arising from long hours of practice

It also contributes to emotional and mental well-being. Releasing tensions accumulated in the body has a positive impact on the musician's technique, posture and ability to concentrate.
In my experience, musicians who include regular massages in their routine achieve a deeper connection with their instrument and greater fluidity in their performance, without the limitations caused by pain or stiffness.

Final tips to take care of your body and enjoy music more

1. Make massage a regular part of your care:
   Schedule preventative sessions based on your activity level. These will not only relieve discomfort, but will also prevent tension from becoming chronic injuries.
2. Adopt a correct posture:
   Adjust your instrument stand and chair or stool height to maintain spinal alignment. Consult a professional to correct postural habits if necessary.
3. Include active breaks in your practice:
   For every 20-30 minutes of practice, spend a few seconds stretching or walking. This helps reduce muscle strain and improves circulation.
4. Exercise your body regularly:
   Incorporate strengthening and stretching exercises into your daily routine. This balances out the muscle groups affected by the repetition of specific movements.
5. Manage stress:
   Music can be emotionally demanding. Techniques such as diaphragmatic breathing or meditation can help you stay calm and improve your concentration.
6. Hydrate and rest properly:
   Good hydration and rest are essential for muscle regeneration and optimal performance.

A well-cared-for body, a fuller music

Taking care of your body not only improves your health, but also enhances your ability to perform with freedom, precision and passion. Take care of your well-being while exploring your artistic side.

Investing in well-being is investing in art, allowing each note played to be the result of a balanced body and a mind focused on fully enjoying the music. 🎶