Mental preparation plays a crucial role in musical performance, influencing focus, confidence, and technical execution. Research has highlighted various strategies that enhance performance quality and reduce performance anxiety. Among the most effective methods are mental practice, imagery-based warm-ups, and mindfulness techniques such as body mapping and flow, "the psychology of optimal experience" (Williams 2017). These approaches not only improve technical accuracy but also contribute to emotional stability and cognitive efficiency during practice and performance (Sisterhen 2005).
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contents
- Title Page
- Table of Contents
- Introduction & Methodology
- Chapter 1: The Importance of the Physical and the Mental Condition for Musicians
- Chapter 2: The Warm-Up: Foundations, Importance, and Key Elements for Musicians
- Chapter 3: The Warm-Up Menu
- Chapter 4: Interventions
- Conclusions & discussion
- Bibliography
- Cristina Quesada Henares
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navigation
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abstract
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.
- Cristina Quesada Henares - The Warm-Up Menu for Musicians: Strategies and a toolbox for achieving a healthy body-mind state for practicing and performing. - 2025
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