糖心Vlog

Persons choosing a musical career path are exposed to several unique factors that make them susceptible to possible development of upper extremity symptoms.  Performers are often required to assume unconventional positions (i.e., a violinist's left arm) and endure intensive use of their upper extremities on a daily basis.  The harmful effects of these factors are compounded by the fact that a musical career usually spans a lifetime, resulting in the possibility of 70-80 years of risk for development of symptoms.  It is important for musicians to implement safety measures for prevention of injuries and to recognize the signs and symptoms of possible upper extremity dysfunction.

Every musician should seek to understand the risk factors unique to their career and measures available to prevent injury or disabling upper extremity symptoms.  To effectively prevent injury and onset of symptoms in musicians, one must consider possible intrinsic (having to do with your body) and extrinsic (outside forces) contributing factors.

• Intrinsic factors that need to be assessed include age, nutrition, anatomic variations, flexibility, physical strength, size, joint laxity, gender, systemic disease, performance level and playing style.
• Several extrinsic factors can also place musicians at a higher risk for injury or symptoms.  These include:
  • an environment that is too hot, too cold, cramped or pressured
  • hobbies, an occupation, or sports activity that involves repetitive or sustained movement.
  • time and intensity of playing
  • size and shape of the instrument
  • quality of the instrument

Symptoms of upper extremity dysfunction can vary considerably from one musician to another.  In some cases, the symptoms will only be present during execution of certain techniques, when playing a specific instrument or after playing for extended periods of time.  As symptoms worsen, they will tend to be present more often and increase more easily.  Symptoms may include

• pain
• tenderness
• swelling
• popping
• snapping
• cramping
• lack of coordination
• tremor

The type of symptoms present will depend on the tissue involved and the severity and type of dysfunction.  Musicians, much like other well-trained athletes, are generally very perceptive of changes in their musculoskeletal system, especially if those changes interfere with their ability to play their instrument.

Identification of any signs or symptoms of dysfunction warrants further evaluation and implementation of treatment strategies.  These treatment strategies may include:

• rest
• orthotic supports
• medications
• specific exercises
• therapy
• education, and/or
• revision of playing techniques

In extreme cases, surgery may be beneficial.  Any specific treatment program should be individualized and directed by a trained medical professional.

Tips for Musculoskeletal Health

• Listen to your body: If you are experiencing extreme muscle fatigue, pain, muscle weakness or numbness address the issue now. These can be warning signs and if ignored you may damage your body to such an extent that you are forced to give up making music.  Nobody wants that.
  • There is nothing to be ashamed about many musicians have to address issues like this.
  • If any of these conditions are chronic (pain nearly all the time) or severe, consult your physician.
  • If you are referred to a specialist or physical therapist you may want to try and find one who works regularly with musicians. Ask music department faculty for names of local specialists who enjoy working with musicians.
  • Talk with your applied teacher about your pain/numbness/weakness and look for ways that you can improve your musical technique to help you.
  • Work with the department's Alexander Technique teacher to discover and lessen excessive tension, encourage relaxation, and improve your alignment/posture.  All these can help alleviate the pain and in conjunction with any medical intervention can help you heal and avoid further injury.
• If you experience occasional musculoskeletal discomfort or occasional pain associated with playing:
  • Talk with your applied teacher about this and look for ways that you can improve your musical technique to help you.
  • Take an Alexander Technique class to discover and reduce excessive tension, encourage relaxation, and improve your alignment/posture, or work privately with a local Alexander Technique teacher, and/or attend an Alexander Technique workshop.
    • American Society for the Alexander Technique of Alexander Technique teachers and workshops
    • Alexander Technique International of Alexander technique teachers and workshops.
• Relaxation is important
  • Take time to relax before you practice, rehearse, or perform. This can be as simple as doing some deep breathing, a little yoga or some "constructive rest".
  • Make relaxation a part of your daily regimen (especially when you are under stress). Tension is cumulative.  If you make relaxation activities part of your daily life, you will reduce the overall tension your body accumulates.  When you are feeling stressed, this is the most important time to keep to your relaxation activities as they will help you deal with the stress.
• Take frequent breaks.
  • During practice sessions make a point of getting up (if seated) stretching and walking around the room/along the corridor for a minute or two about every 20 minutes.
  • During rehearsals when you are not the focus of the rehearsal (i.e. the director is working with another section or you have a break/rest in your music, make a conscious effort to move, breathe, and let go of any tension you notice.
  • During performances be sure to start a piece with the best relaxed posture that you can. If you tense up during the piece, know that at any break in the music or at the end of the movement you have a choice to let go of the accumulated tension and to re-activate your relaxed posture.  Learning how to do this can also help you deal with issues of performance anxiety!
• Learn to practice efficiently.  Rather than putting in x number of hours, make your practice efficient