Ten DO's For Preventing Injury
(adapted from Janet Horvath)
Compliments of Steve's Accordion Shop (330) 332-1111
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DO WARM UP: Start playing slowly, scales or rudiments
followed by gentle stretches, especially before performances. At
least 10 minutes is necessary, more if you're cold,
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DO TAKE BREAKS: About 5-10 minutes every hour - drink frequently
from a sports bottle. If you notice fatigue, stop playing and rest
or stretch.
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DO RELAX: Only use the pressure necessary to create your
music. Practice "relaxing" muscles not needed at the time.
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DO USE GOOD POSTURE: Your Mom was right. Keep your head over
your shoulders, shoulders over your hips and hips over your feet - DON'T
SLOUCH. Use a small pillow or cushion behind your back when sitting.
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DO SOME AEROBIC ACTIVITY: Walking, running, swimming, and
dancing are all examples of exercise to keep your whole body working more
efficiently.
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DO LIFT CORRECTLY: Especially when setting up and moving
your equipment. Remember to bend your knees and avoid reaching. Use
dollies, casters, and strong friends whenever possible.
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DO TAKE IT EASIER WHEN UNDER STRESS: Recitals, examinations,
sickness and work or personal problems all increase the risk of injury
so lighten your practice schedule at these times.
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DO MOVE AROUND: Our bodies were made to move so be sure to
shift your position frequently. Stand up if you've been sitting and
vice versa. Experiment with playing postures. Do stretching exercises
when tension builds.
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DO TAKE CARE OF YOURSELF: Poor eating and sleeping habits
contribute to injury and prolong healing.
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PRACTICE AWAY FROM THE INSTRUMENT: Listen, read, or compose
music instead of just practicing. Take singing lessons!
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