Editor’s note: In the past two issues of Teen Strings, James Reel has explored ways that you can use exercise and correct posture to stay pain-free. This time, he looks at some bodywork practices that can help you develop greater awareness of posture, balance, and relaxation, all leading to a healthier you.

Developing basic healthy habits is often enough to avoid major problems. During practice, manage your workload by taking breaks. Michigan State University professor Judith Palac ­recommends at least standing and bending back for 20 seconds every half hour; if your practice lasts longer than an hour, it’s good to take a ten-minute break for every hour of work. “This seems like a lot to think about,” says Palac, “but if we start out this way, pretty soon it becomes part of our natural routine.”

Then there’s the question of having the right stuff. Like the right kind of chair. It should be tall enough that your upper legs are parallel to the ground with your lower legs aiming for the floor at a 90-degree angle. You most certainly shouldn’t sit with your knees above your hip joints.

And don’t forget the stuff that attaches to your instrument. “A lot of students get tired of looking for the right fit and just try to conform their bodies to their instrument rather than the other way around,” says Palac.

Cellists, for example, may need shorter or longer or even curved endpins for better balance. Violinists and violists need well-fitted chin rests and shoulder rests.

Young students should move on to bigger instruments with caution. “In terms of muscle strain, it’s better for the instrument to be a little small than too large,” says Palac.

Let the Spirit Move You
Bodywork practices, such as the Alexander Technique and the Feldenkrais Method, are used by many musicians—and athletes—to improve body and mind.

The Alexander Technique was developed by Frederick Matthias Alexander. The technique reeducates muscles by teaching players to rethink how they move, which, in most cases, means breaking all those nasty habits that result in unbearably knotted neck, shoulder, and back muscles. To find an Alexander Technique practitioner in your area, visit www.alexandertechnique.com/teacher.

The Feldenkrais Method is another favored treatment for string players. Dr. Moshe Feldenkrais developed this course of study that centers on the use of gentle, subtle movements to enhance the body’s efficiency and grace.

Visit www.feldenkrais.com for info.

Yoga and Pilates classes also can help string players increase their body awareness. These practices are incredibly popular and are widely offered at health clubs and private studios throughout the world.

“Alexander Technique people and Pilates teachers are good with the mechanics of the human body,” says Palac. “They can help you use your body better so you don’t get injured again.”