"Seven Habits for Healthy Performance"
1. Manage your workload
limit total paying time; increase playing time gradually
plan you practice; schedule multiple shorter sessions; avoid long sessions
regulate hand-intensive, non-musical activities (computer use)
transport heavy instruments without straining
arrive early for rehearsals and performances; be focused and warm
2. Warm up & cool down
before playing, raise body temperature with warm clothing, whole-body movements
play moderately at first; incrementally increase speed, volume, intensity
after playing, avoid hand-intensive tasks; give muscles time to rest
3. Cultivate technical ease
sit or stand with balanced flexibility (avoids rigidly held positions)
position instruments for maximum physical advantage
play (and type) with joints in the middle of their ranges of motion
minimize physical and mental effort; thing/feel/hear ahead while playing
develop sensitivity to excess tension (refine overall physical coordination)
4. Practice mindfully
clarify practice goals
vary material (avoid excessive repetition)
maintain awareness of musical content, physical movement, thoughts, emotions
enhance mental-practice skills
5. Take frequent breaks
rest at least 10 minutes of each playing hour
take breaks if tension arises or concentration falters
short break (1-5 minutes); medium (5-15 min.); long (1/2 hr. or more)
vary break activities: (active, passive, diverting)
breaks activities should contrast with playing actions (avoid hand-intensive tasks)
6. Respond to symptoms
fatigue; stop playing, cool down, rest
pain; stop playing, rest seek help (pain is never appropriate)
cease playing before fatigue arises; rest ahead of playing
7. Put Wellness first
be proactive
manage stress & anxiety
embrace sensible habits of nutrition, rest, exercise
openly communicate about health issues
