The Warm-Up Menu for Musicians: Strategies and a toolbox for achieving a healthy body-mind state for practicing and performing.

Cristina Quesada Henares

Warm-up routines are essential for preventing injuries and enhancing performance, not only for athletes but also for musicians. While technical exercises like scales are common, physical and mental preparation is often overlooked. Research shows that musicians experience a high incidence of injuries, yet many neglect a comprehensive warm-up that includes both physical and mental aspects. This study explores the importance of incorporating a warm-up routine that goes beyond the instrument itself. It introduces a "warm-up menu" that allows musicians to select exercises based on available time, integrating disciplines and techniques such as Yoga, Body Mapping, Flow, and Imagery, while also highlighting the significance of Core engagement for musicians. These practices enhance body awareness, reduce tension, and promote overall well-being, ultimately helping to prevent injuries. The research combines a literature review, expert interviews, and a case study in which three musicians experimented with different warm-up routines over a week, reflecting on their experiences and the impact on their performance and physical condition. Findings suggest that incorporating non-instrumental warm-ups, especially those influenced by Yoga, can reduce tension, improve posture, and enhance performance while lowering injury risks. Experts, including musicians, psychologists, and physiotherapists, confirmed these benefits but emphasized that warm-ups should be part of a broader injury prevention approach. This study provides initial insights into the benefits of holistic warm-ups and encourages further research. By understanding and implementing better warm-up strategies, musicians can cultivate a more sustainable and healthy career.

Introduction

Warming up is much more than just a routine—it is the process of preparing both body and mind for what is to come. The way we begin our practice session has a direct impact on our focus, efficiency, and overall well-being as musicians. A good warm-up should not only activate the muscles involved in playing but also cultivate mindfulness and awareness. After all, when we awaken the body, we also awaken the mind. Everything is interconnected: our physical state influences our mental state, and vice versa.

This chapter, The Warm-Up Menu, presents a flexible and adaptable approach to warming up, allowing musicians to choose exercises that best suit their needs. The warm-up is divided into three fundamental aspects: physical preparation, mental preparation, and instrument-specific preparation. These three elements work together, reinforcing each other to create an effective and holistic approach to practice. Additionally, videos will be included to demonstrate different exercises, so that each musician can select those that resonate most with their personal needs.

The structure of this chapter follows a clear and practical progression: first, the exercises are introduced along with detailed explanations of their purpose and execution. In the Suggested Routines section, recommendations are provided on how to structure a warm-up, offering guidance on which exercises to include based on different needs and contexts. Finally, with all this information at hand, you’re ready to choose and create your own personalized warm-up routine!

At its core, warming up is about getting ready—mentally, physically, and in connection with the instrument. Through conscious breathing, mindful movement, and targeted exercises, we create an optimal state for performance and practice. The following sections will explore each of these key areas in depth.

Go Back

Next: Waking-Up the Body

Tip

Tip