Janet Horvath  

Static Loading, Back and Disc Problems:
Winner of the Independent Book Publishers Gold Medal

Janet Horvath
June 9, 2019

Another “move” I find helpful to release those tight neck and shoulder muscles is to bring your chin down and in, making a double chin. Press your upper torso (your head, neck, shoulders and trapezius) firmly into the floor, the bed (when lying down) or into the car headrest (when driving and you are stopped at a red light). Hold. Release. This should alleviate some tension in that area.

Take breaks. Even after arduous exercise the metabolic recovery in muscles is ten to fifteen minutes. Research shows that there is an 80 percent recovery in your muscles even after one minute of rest when a muscle is not over-fatigued. How often do you dangle your arms during practice?

Remember, even minor static loading can produce fatigue, which eventually can lead to pain in muscles, as well as longer-lasting damage to joints, tendons and ligaments. Static loading is therefore associated with higher risk for arthritis, muscle spasms and inflammation. The 10 ONSTAGE STRETCHES found in my book can alleviate some of the stiffness associated with static loading. In a nutshell, keep tabs on these risky postures:

Risky Postures

  • IN NECKS: tilting, rotating, or cocking heads forward or down.
  • IN TORSOS: bending, twisting, or leaning forward or backward.
  • IN WRISTS: deviating, lifting, or dropping wrists or hands.
  • IN SHOULDERS: lifting, twisting, or rolling shoulders forward.
  • IN THUMBS: squeezing, gripping, pinching, or angling thumbs.
  • IN LEGS AND FEET: sitting immobile or standing still for extended periods of time.

Moves for Extended Sitting

Don’t let extended sitting and/or cramped conditions put you at risk for a deep vein thrombosis. DVT is a blood clot most commonly in the calf. Signs include: pain in the leg, usually worse when standing and sitting, swelling in the leg most often in the calf, and redness or warmth in the area. Keep moving. Some of these may be subtly done even onstage.

  • Get up and move around at least every 2–3 hours during practicing as well as rehearsal and performance.
  • Do calf exercises at least once every hour:
  • Pull toes up and then relax.
  • Press the balls of your foot down and raise the heel.
  • Do ankle circles.
  • Reposition your legs and feet often.
  • Drink plenty of fluids.
  • When you have the opportunity elevate your feet.
Newly rewritten & updated 2009 Edition

Self-published by Janet Horvath: www.playinglesshurt.com

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