Self-Care

by Dr. Lesley McAllister

Practicing to reduce risk of injury:

• Take breaks!
  • At least every 45 min.
  • Take first break early
• Warm up: slower, softer work
• Vary schedule/repertoire
• Alternate fast/loud with soft/slow
• Efficient posture
• Incorporate mental practice
• Use a practice journal

Stretching

• Dynamic movements before practice
  • Wrist circles, firecrackers, neck rolls, shoulder rolls, chest opener pulses
• Stretch midway through practice
  • Goal post backbend, modified down dog, prayer position for wrists and “finger raises,” arm stretch across body, shoulder stretch with interlaced fingers

If you experience pain:

• Tell your teacher, including your ensemble director
• Modify your practicing
• Go to a physician if lasts longer than one week
• Ice reduces swelling—acute injury; Heat relaxes muscles—chronic injury

Hearing Health:

• Musicians’ earplugs: Baylor Audiology Clinic: 254-710-2568 (Carrie_drew@baylor.edu)

The Whole Musician:

• Sleep: Keep it consistent; Aim for 7-8 hours
• Diet: 3 meals a day, including breakfast; whole foods, lean protein
• Exercise: Aim for 3-4 times a week; Baylor GroupX program'

Resources

• Baylor Counseling Center: 254-710-2467 (Counseling_Center@baylor.edu)
• Beauchamp Addiction Recovery Center: Baylor.edu/barc
• Massage therapist: Kim Johnson, Student Life Center, 254-710-7542
• Department of Wellness: https://www.baylor.edu/wellness/
• Campus Recreation: https://www.baylor.edu/campusrec/
• Bulletproof Musician: https://bulletproofmusician.com/=
• Musicians’ Way: MusiciansWay.com
• The Movement Room, 3302 W. WACO DRIVE, WACO, TX 76710