This chapter presents the research supported methodology and findings derived from three distinct approaches: self-experimentation, expert interviews, and case studies. These methods were employed to develop, refine, and assess the effectiveness of a warm-up menu designed for musicians.
It includes three sections. Self-Experimentation provides a self-report detailing the personal process that led to the creation of the warm-up menu, documenting the different stages of development and key insights gained from personal practice and exploration. Expert Interviews compiles the perspectives of twelve professionals from various fields relevant to music performance and well-being, outlining the questions posed, summarizing key points from their responses, and presenting the conclusions drawn from their expertise. Case Studies details the implementation of the warm-up menu with three students in real-life scenarios, describing the methodology used, the participants’ experiences, and the outcomes observed, offering valuable insights into the practical application of the proposed warm-up exercises.
Self Experimentation
My artistic research journey has been deeply intertwined with my personal experience of dealing with severe lower back pain. This discomfort led me to dive deeper into yoga in December 2023, when I felt particularly unwell after an orchestra rehearsal at the conservatory. I realized I needed a solution beyond my regular physiotherapy sessions, and thus, I decided to systematically explore how body awareness techniques and mindful movement could benefit my performance as a clarinetist. This self-exploration not only improved my physical well-being but also shaped the development of my research.
The attached PDF contains a table with the transcription of my chronological development.
Key Transformations
Throughout this period, my relationship with my instrument and my approach to practice changed significantly. Initially, my study sessions were unstructured, and I often felt overwhelmed by the demands of my clarinet lessons. However, after implementing structured warm-up techniques and mindful approaches, my stress levels decreased, and I found joy in my daily practice.
By incorporating yoga into my mornings, I experienced a shift in my overall well-being—feeling more centered and focused throughout the day. Additionally, following a structured plan for each clarinet lesson and class concert helped me gain a sense of control and balance in my academic workload. Instead of long, exhausting practice sessions, I began breaking my study time into structured blocks, adding intentional breaks and activities that kept me present in the moment.
A decisive moment came during my interview with Jan van Beek, who asked, “Can you still enjoy playing your instrument while practicing?” This question changed my perspective. Alongside other interview responses emphasizing a positive mindset, I started to view practice not as a burden but as a creative space for exploration. Following inspiring musicians and learning about healthy routines also helped me gradually let go of toxic study habits.
Final Stage: Documenting the Warm-Up Menu
In preparation for my research presentation, I carefully documented all the exercises I had tested over the past year. Before recording, I organized my notes and structured the warm-up routines into clear sections. A friend, an amateur photographer, helped me film the videos over two separate days. Since it was one of my first experiences with video production, I initially felt uncomfortable in front of the camera, but this process allowed me to refine my ability to share my findings visually.
Personal Insights
Researching and interviewing these experts has been an eye-opening experience for me as a foreign student in the Netherlands. It has revealed how essential mental, physical, and emotional preparation are to a musician’s practice and performance. I have learned that these aspects are interconnected, and each plays a significant role in achieving the best performance possible. In my home country, Spain, these practices were never emphasized, so this opportunity has been transformative for me in expanding my approach to music-making.
Mental preparation, especially techniques like meditation, breathing exercises, and visualization, have proven to be crucial in enhancing focus and managing performance anxiety. Experts such as Francisco Cantó and Susan Williams shared how these techniques not only help with stress management but also boost confidence before performances. I have learned to incorporate these practices into my routine to set a positive and focused mindset before playing.
I also discovered the importance of physical preparation, not only for technical security but for preventing injuries. Experts like Mara Tar and Ana Belén Árbol introduced me to physiotherapy-based warm-ups and movement exercises. Additionally, I learned from Lars and Nick how body awareness and yoga techniques help prepare the body for playing, ensuring better performance and flexibility.
Finally, I have come to understand that emotional resilience is just as important as technical skill for a long and successful career in music. Self-compassion, positive self-talk, and emotional awareness contribute greatly to performance and longevity.
I am incredibly grateful for this opportunity to learn and grow in ways I had not imagined before.
Case Studies
Methodology
The study was divided into three phases:
- Preliminary Interviews: Each participant was interviewed individually to assess their current warm-up habits and design a personalized routine using selected exercises from the "Warm-Up Menu."
- Implementation: The participants committed to following their personalized warm-up routines for one week. A WhatsApp group was created where instructional videos and reminders were shared.
- Post-Study Reflection: After the week-long trial, participants were asked about their experiences, any physical or mental changes, and their willingness to continue incorporating the warm-up into their daily practice.
The initial questions posed to participants included:
- How do you prepare yourself for a practice session?
- Do you usually warm up?
- If so, what do you do?
- Let’s design a holistic warm-up routine that suits you and that you can continue for a week.
During the week, participants received a message outlining the key areas to focus on (neck, embouchure, shoulders, arms, chest, abdomen, lower back, and spine mobility). They were encouraged to adapt the exercises to their time constraints and preferences.
At the end of the week, participants answered the following questions:
- How did it go?
- Did you feel any change?
- Did it help you to be more present during your practice session?
- Would you keep doing it?
Case Studies Results
Case Study 1: Oboist
- Had an inconsistent warm-up routine before the study.
- Adapted the warm-up duration based on available time.
- Focused primarily on neck, wrist, and spine mobility exercises.
- Reported improved concentration and feeling lighter while playing.
- Experienced reduced physical discomfort and was able to play for longer periods without pain.
- Noted increased body awareness, reducing muscular tension while playing.
- Preferred exercises: wrist mobility and the "splashing water" exercise.
- Appreciated the new exercises, as they differed from her previous warm-up approach.
Case Study 2: Bassoonist
- Previously did mobility exercises before bedtime but not before playing.
- Initially needed external motivation to commit to the warm-up routine.
- Found the exercises relaxing and used the time as a moment of self-connection.
- Expressed willingness to continue doing the exercises, though more as breaks during practice rather than before playing.
- Noted a 50% reduction in back pain.
- Reported decreased tension in fingers, shoulders, and arms.
- Found the instructional videos calming and helpful.
Case Study 3: Oboist
- Had an existing warm-up routine but previously neglected certain muscle groups (e.g., cervical spine).
- Experienced increased back pain when switching to the cor anglais but found significant relief after including full-back warm-ups.
- Realized that warming up wrists helped alleviate minor pains.
- Regularly incorporated a cool-down after playing.
- Naturally adjusted to the new warm-up routine and started arriving earlier to practice sessions to warm up thoroughly.
- Particularly appreciated wrist and finger mobility exercises, as well as neck mobility exercises ("Yes" and "No" head movements).
- Felt the new warm-up approach was highly beneficial and easy to integrate.
Discussion and Conclusions
The results of this case study indicate that implementing a short physical warm-up routine before playing an instrument can have notable benefits for musicians. The key findings are:
- Increased Body Awareness: Participants became more conscious of their physical state before playing, helping them identify and address muscle tension earlier.
- Pain Reduction: Two out of three participants reported significantly reduced pain in areas commonly strained by wind players.
- Improved Focus and Relaxation: Participants found that taking a few minutes to warm up provided a moment of physical and mental reset before practicing.
- Adaptability and Personalization: The ability to select exercises based on individual needs made the warm-up routine more sustainable and enjoyable.
- Potential for Further Research: One participant expressed interest in incorporating warm-ups as practice breaks rather than pre-practice rituals, which suggests potential variations in warm-up effectiveness depending on timing.
While this study focused solely on physical warm-ups, future research should explore the role of mental preparation in enhancing performance. Additionally, examining the long-term adherence to warm-up routines would provide deeper insights into their lasting benefits for musicians.
This case study confirms that a structured yet flexible warm-up routine can positively impact musicians' physical well-being and performance quality, making it a valuable practice for wind players.
