Whether you play in a band, sing in a choir with a guitar, or practise piano after a day at your desk, music can be a wonderful way to unwind. But a long practice session can leave your neck stiff, your shoulders tight or your hands and wrists aching. How you warm up and set up your instrument can make a real difference to how your body feels.

Why playing can be tiring for your body

Playing an instrument asks your body to hold a fixed position, often for a long time, while your hands and fingers make thousands of small, precise movements. Many instruments also need you to support their weight, or hold your arms in a raised position.

Aches and stiffness linked to playing are very common, affecting somewhere between four and eight in ten musicians at some point. The neck, shoulders, back and arms are the most commonly affected areas. Research on music students has found that warming up and taking breaks during practice are linked with fewer playing-related problems.

A short warm-up before you play

A warm-up gets your muscles and joints ready for the work ahead, just as athletes warm up before sport. Something to try before you start:

• Roll your shoulders backwards a few times and gently turn your head from side to side.
• Circle your wrists slowly in both directions.
• Spread your fingers wide, then make a gentle fist, a few times.
• Start playing with slow, easy pieces or scales before moving on to harder passages.

If you would like a guided stretch to add to your routine, VIDA has short videos you can follow at your own pace.

Getting your chair right

If you play sitting down, your chair sets up your whole body. A good starting point is a firm chair without arms, at a height where your feet rest flat on the floor and your thighs slope down slightly. Many musicians find that sitting towards the front of the chair helps them stay upright without slouching. A chair that is too low or too soft tends to make you sink and round your back.

Setting up your music stand

Where your music sits affects your neck. If your stand is too low, you tend to look down for long periods. If it is to one side, you tend to twist.

Something to try is raising your stand so the music is close to eye level, and placing it in front of you rather than to the side. If you play with others and need to see a conductor or bandmates, positioning your stand so you can see both without turning your head too far helps too.

Supporting the weight of your instrument

Heavier instruments like guitars, basses and saxophones can put a lot of load through your neck and shoulders, especially over a long session. A few options can share that load.

Some options to try:

• Use a wide, padded strap, which spreads the weight across more of your shoulder.
• Adjust your strap so the instrument sits at a height that lets your arms and wrists stay relaxed.
• Consider a harness that shares the weight across both shoulders, for instruments like saxophones.
• Rest the instrument on a stand during breaks, rather than holding it.

For instruments you hold, such as violins or flutes, it is worth checking that your shoulders stay relaxed and are not creeping up as you play.

Building breaks into your practice

It is easy to lose track of time once you are absorbed in a piece. Short, regular breaks give your muscles a chance to recover, and many musicians find they come back with fresh focus. You could try a short break every 20 to 30 minutes, putting your instrument down, standing up and moving around. Breaking longer sessions into shorter ones spread across the day can also help.

What to take away

• Warm up your body and start with easy playing before harder passages.
• Sit on a firm chair with your feet flat and your thighs sloping down slightly.
• Raise your music stand to near eye level, in front of you.
• Use a wide, padded strap or harness for heavier instruments.
• Take a short break every 20 to 30 minutes.

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