Musicians spend hours asking their bodies to perform precise, repetitive movements while often holding the same position for long periods of time. Just like an athlete warms up before practice or competition, musicians can benefit from preparing their bodies before they start playing.
A physical warm-up doesn’t need to be complicated or time-consuming. Five minutes of simple, dynamic movement can be a great way to transition your body into playing. This routine builds on the warm-up basics covered in Physical Therapy for Musicians in Boulder, CO, with four specific movements you can run through before you pick up your instrument.
Watch the video below for the full 5-minute physical warm-up you can do before practicing or performing.
1. Banded Scapular Retraction
Activates the muscles around the shoulder blades while gently opening the chest. This can help counter the sustained forward or rounded positions many musicians spend time in and prepares the upper back and shoulders for playing. Aim for 2 rounds, 10 to 12 slow reps, holding each retraction for a beat before releasing.
2. Quadruped Scapular Push-Ups
Encourages controlled movement of the shoulder blades through protraction and retraction while putting weight through the arms. This helps prepare the shoulder girdle for the repetitive and sustained upper-extremity demands of playing. 2 rounds, 6-8 reps in each direction is a reasonable starting point.
3. Seated Boat Pose + Rotational Row
Combines trunk stability with rotation through the thoracic and cervical spine. This prepares the core and upper back to maintain a stable playing position while still allowing the movement and rotation needed for different instruments. Work through 2 rounds, 6 to 8 controlled rotations per side.
4. Banded Finger Extensions + Ball Squeeze
Alternates between active finger extension and gripping to warm up the muscles of the hands and forearms. This prepares the hands for the precise, repetitive movement required for playing while getting both sides of the hand musculature involved. 2 rounds, 8-10 reps each.
Then Start Playing Gradually
Your physical warm-up is only the first step. When you pick up your instrument, start with easier material before jumping into your most demanding repertoire.
Think of it like training: you wouldn’t start a workout with your heaviest lift or your fastest sprint. Give your body a chance to gradually adapt to the demands of playing.
Your musicianship deserves a warm-up, too.
A warm-up isn’t a substitute for building strength and endurance, managing your practice load, or addressing pain when it occurs. It’s one tool among several for injury prevention, meant to help prepare your body for the work you’re about to ask it to do.
If you’re dealing with a musician-related injury in Boulder, CO, book a consultation with Mary Pezzella, PT, DPT at Mend Colorado to get started.
