Whether you play the violin, guitar, piano, flute or drums, your neck and shoulders do a lot of work holding your instrument and keeping your arms in position. When one of them has started aching, practising can feel more difficult. A few changes to your set-up and practice routine can help you keep playing while things settle.

Why playing can affect your neck and shoulders

Many instruments involve holding your arms up or out to the side for long periods, sometimes with your head turned or tilted. Violinists and violists hold their instrument between chin and shoulder. Guitarists often lean over the neck of the guitar. Pianists and keyboard players may lean forward or hold their shoulders up. Flute players hold their arms to one side.

When you are focused on a piece, you may not notice tension creeping in. Over a long practice or rehearsal, this steady effort can leave your neck and shoulders tired and sore.

Your set-up

Some changes to how you set up can ease the load:

• Use a chair that lets your feet rest flat on the floor, and sit tall without stiffening.
• Bring your music stand up to eye level, so you are not looking down.
• Check that your instrument fits you, like the height of a keyboard or the size of a guitar.
• For string players, a chin rest and shoulder rest that fit you well can reduce how much you need to grip with your neck.
• For guitarists, a strap or footstool can bring the guitar to a more comfortable position.

Letting go of extra tension

Playing often involves some tension, but extra tension can creep in without you noticing. A quick check during practice can help:

• Are your shoulders creeping up towards your ears?
• Is your jaw clenched?
• Are you gripping your instrument tighter than you need to?

If you notice tension, let your shoulders drop, soften your jaw and take a slow breath. Practising with a little less grip can feel strange at first but often helps.

Practising in shorter sessions

Long practice sessions without breaks are often what bothers a sore neck or shoulder most. Some ideas:

• Practise in shorter sessions, around 20 to 30 minutes, with breaks between.
• Spread practice across the day rather than doing it all at once.
• Mix technical work with lighter pieces or mental practice, like reading through music or listening.
• Build back up gradually as things settle.

VIDA’s Pomodoro stretches, in the top right corner, can remind you to pause during focused practice.

Gentle movement during breaks

Something to try between practice sessions:

• Slowly turn your head to look over each shoulder.
• Gently tilt your ear towards each shoulder.
• Roll your shoulders backwards five times.
• Draw your shoulder blades gently back and down, hold for a few seconds, then relax.
• Let your arms hang loosely and gently shake them out.

If you would like to follow along, VIDA has short videos of shoulder squeezes and guided neck stretches you can use at your own pace.

Warming up

A short warm-up before you play can help your neck and shoulders feel more ready. Gentle shoulder rolls, arm circles and neck turns, followed by easy pieces or scales, can ease you in.

Carrying your instrument

Carrying a heavy instrument case on one shoulder can add to the load. A case with backpack straps, or one with wheels, can help. Swapping sides regularly helps too.

Building strength

Strengthening the muscles around your neck and upper back helps them support your arms during long sessions. Something to try two or three times a week:

• Shoulder squeezes. Sit tall, draw your shoulder blades back and down, hold for five seconds, then relax.
• Back lifts. Lie on your front on the floor, gently lift your head and chest a little way, then lower.

If you would like to follow along, VIDA has short videos of shoulder squeezes and back lifts you can use at your own pace.

Building back up

As your neck or shoulder settles, you can gradually build your practice time back up. Your VIDA pain check-in is a good way to keep track of how things respond.

What to take away

• Holding your instrument for long periods can load your neck and shoulders.
• Bring your music stand to eye level and check your instrument fits you.
• Let go of extra tension in your shoulders, jaw and grip.
• Practise in shorter sessions with breaks between.
• Use a backpack-style or wheeled case for carrying.

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