Whilst learning the harp is a pleasure, unfortunately musicians can be susceptible to long-term, permanent injuries that can prevent them from making music. Upper-body injuries are extremely common for musicians; studies show that 35 to 60 percent of musicians have had career-damaging injuries at some point.
In this post we’ll look at some simple Yoga stretches that are helpful for harpists. Remember, that the advice here is only from my experience, and if you are experiencing pain, it is important to see a doctor!
The first thing to acknowledge, is that most musicians who play an instrument adopt a posture that is usually somewhat asymmetrical. This is definitely the case with the harp, where one arm is doing one thing and the other something else. Many harpists tend to round the upper back in order to reach the strings, and often twist their necks to to read music from a music stand, or to see the strings better . If you are practicing for long periods with few breaks, it is likely that you posture will also begin to collapse from fatigue. These stretches will help to counteract the harp posture, and increase your strength and flexibility (see also blog post about shoulder tension: https://www.ailierobertson.com/harp-tips-blog/2022/1/11/5-tips-to-help-you-relax-your-shoulders-when-playing-harp.
As with any physical exercise, work within your limits and stop immediately if you are in pain.
Cow Face Pose (Gomukhasana)
Best for: Upper back and should pain
Bring your left arm straight up toward the ceiling.
Bend the left elbow, bringing the left hand to the back of your neck. You can use your right hand to gently shift the left elbow toward your midline.
Lift the right arm out to the right side, bend the elbow, and bring the right arm up the centre of the back.
Clasp hands behind your back.
Draw both elbows toward the centre and keep your head from tilting forward by pressing the back of your head into your left arm. Breathe evenly.
Release your arms on an inhale and try the pose with the left leg and right arm on top.
Be sure to keep your spine aligned rather than twisted. You should have a straight line from the top of your head to your tailbone. Avoid twisting to join your hands.
While your hands are clasped, do not stick your ribs out. Try to drop your tailbone to the floor and broaden your lower back instead. Also resist rounding your back and curving your chest inward. Spread your collarbones instead.
2. Eagle Pose Arms (Garudasana)
Best for: Upper back tension
You can choose to sit or stand with this pose. Draw the elbows towards each other in front of the chest. The right elbow is placed into the crook of the left elbow. Bring the back of the hands towards one another. Keep them here, or if it’s accessible, continue to wrap the forearms, bringing the palms together. Press the palms together and broaden across the collar bones to engage the shoulder blades on the back.
Repeat on the other side. You can gently press your elbows into each other to increase the stretch, as well as drawing your arms away from your chest.
3. Cat/Cow (marjaryasana-bitilasana)
Perhaps the most common physical complaint among musicians is that of back pain. These two poses, Cat and Cow, which are usually linked together in succession, allow us to flex and lengthen the entire spine. If we find that we practice in one position for long periods of time, our spines will need to release that tension.
From a hands-and-knees tabletop position, begin cow pose with an inhale. The belly sinks toward the ground, creating an arch in the back, and the head lifts as the gaze is directed upward. On an exhale, ease into cat pose. The core muscles are pulled in toward the spine as the back rounds and the head releases gently toward the ground.
Throughout both poses, we want to be sure to support our spinal movement with engaged abdominal muscles. This allows our spines to move safely and feel supported, rather than relying on our overused spinal muscles to assist with this process. Although simple, cat-cow pose requires precise body positioning for maximum benefit and safety. The knees should be directly under the hips and the hands should be directly under the shoulders.
Musicians with wrist sensitivities or fears of injuring this part of their body should choose to make fists with their hands rather than placing the palms flat to the mat or floor.
*images from yogapedia.com