Muscular effort and musculo-skeletal disorders in piano students - epm

STRETCHING PROGRA.AMEStrecching che muscular and ligament structures is useful because:1) It tende to relax che tension accurnulated during hours of practice inrlxed positions (e.g., che spine)2) I t p r e p a r e s c h e m u s c l e s r o r i n t e n s e a c t i v i t y ( e . g . , f o r e a r mmuscles)3) I t he l ps co re l ax mu scular te nsion du e to FA TI G U E by i mp ro vingblood ci rcul ation In che mu scles involved (e .g ., neck and ro rearmmuscles, at che and of che day).With these concepts In mind, a typical programma could be organized asfollows:PHASE 1: in che MORNING as soon as you get up (5 -10 min)PHASE 2; BEFORE STARTING to play (10 min)PHASE 3: exercises DURING PRACTICE (severa! minutes)PHASE 4; ac che END of Praccice DAY (15-20 min)The e x e rcise s sbo u i d be do no si o -IV and p ro g re ssive ty and che tI nalposition shouid be mancained for at least 20-30 seconds.Movements should not be made In rapi d succession (e.g.. bouncing). Toachie ve g oo d re sults i t l e e sse ntial to do che e xe rcise s E V E RY DA Y.e v e n ! t o n l y f o r a f e w m i n u t e . A b o v e a l i , d o n o t d o e x e r c i s e srequiring consideratile effort or for prolonged periods in che micia!stages.Push your shoulders back, count co con,then relax. Push your shouldersforward, count to con enti then relax.Repeat 5 times..MOVEMENTS OF THE SHOULDERSRaise your shoulders, count to conand then relax; push yourshoulders forward, count io con adrelax. Repeat 5 times.PHASE 1 — IN THE MORNING AS SGOLA AS YOU GET UPRELAXATION OF THE BACKL i e o n y o u r b a c k wi t h l e g s , b e n ta n d b r e a t h e d e e p l y , l n s p i r i ' n gt h r o u g h c h e n o s e e n t i e x p i r i n gslowly through che mouth. Do 20f u l l r e s p i r a z i o n e . T r y t o t o o l tiboth your chest enyour abdomenrise and fall during respiratton.n- 2RELAXATION EXERCISELi * o n che fl o o r with l e g s be nta n d b r e a t h e de e p l y , i n s p i r i n gt h ro u g h che nose e n ti e x pl r i ngt h ro u g h che mo u t h . Tr y to fe e ìnot o nl y che chest bu t al so cheabdo me n rise and fal l wi th y ou rbreaching.TO STRETCH BACK MUSCLESFrom che relaxacion position hugyour knees and bring chem slowlytowards you r fo rehe ad as far aspossible. Keep this position for20 seconds and then relax for 30seconds.TO STRENGTHEN ABDOMINAL MUSCLESF r o m a r e l a x e c l p o s i t i o n o n c h et l o o r , b r i n g y o u r k n e e s t o y o u ra b d o me n an d r ai se yo u r he a d an dshoulders while explring, thenblow out che air vigorously.Repeat 5 "es.