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.

By global exercises, we refer to those aimed at engaging the entire body, particularly targeting areas prone to injury and pain among musicians. According to a study by Chan, Driscoll, and Ackermann (2013), the most commonly affected areas include the neck, shoulders, spine, abdomen, and hips. This study focused on addressing injuries in professional orchestra musicians through an exercise program based on sports rehabilitation principles tailored to the demands of musical performance.

The concept of Global Exercises originates from physiotherapist Mara Tar (2024), who defines them as "exercises without the instrument." Additionally, recognizing the common misconception that warming up primarily involves stretching, Tar introduces the concept of "Bouncing Strength." This refers to dynamic stretching, where movement is incorporated rather than static holds, allowing the body to gradually increase mobility and prepare for performance in a more active and functional way.

I have categorized these exercises into standing and seated, allowing musicians to choose based on their personal preference and energy levels on any given day.

Check them out and pick the ones that suit you best!

Make sure you do the exercises on both sides

Combine them as you like an do as many repetitions as you feel comfortable with.

Try to incorporate them into your warm-up for at least 5-10 minutes.

Some of them can also be done in a chair, making it even easier if you're in the practice room!

And if you have some problems in your lower back... check this out!

Global Exercises

To the Specific Exercises

Seated

Go Back

Standing

The PowerFul One-Minute One, by physiotherapist Ana Belén Árbol (2024)

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