Lilly Sutton- Alexander Technique

For more information about Lilly Sutton, check out her website.

Lilly’s Worksheet for Building different habits: click here

More about Alexander Technique: https://alexandertechnique.com

For More about Constructive Rest: https://www.constructiverest.com

Kayleigh Miller- Myofascial Release

Find TONS of great information at Kayleigh’s website The Musician’s Health Collective.

Soft Tissue Techniques:

Graston Technique: https://grastontechnique.com/Patients/

Active Release Therapy (ART): https://activerelease.com

William Johnston- Body Mapping

For more info about Body Mapping or to contact William, see below:

William Johnston william.l.johnston@gmail.com

 williamjohnston.info.

Association for Body Mapping Education website:

Jennifer Johnson-What every Violinist Needs to Know about the body

Johnson: Teaching Body Mapping to Children

Likar Conable: Move Well, Avoid Injury

Eva Stern- Pilates

Website:

http://www.evasternmoves.com/

FaceBook page that includes several tutorials as you scroll down. Also find FB live classes from several months ago.

https://www.facebook.com/SternMoves/

Articles in the International Musician.

1) A general explanation of the benefits of Pilates for Musicians.

2) Breathing for upper body relaxation

https://internationalmusician.org/pilates-for-musicians-great-exercise-for-seated-athletes/

https://internationalmusician.org/pilates-breathing-exercises-for-upper-body-relaxation/

Sarah Kapps- Tai Chi

Tai Chi resources: 

https://taichihealth.com/ An excellent resource with many links and helpful videos

https://taichihealth.com/embedded-pages/instructorsdb/  Search by city 

https://www.cloudhandstaichi.net/ Sarah’s current teacher, Michael Ward will start a beginner class in January (he’s based in Silver Spring MD, but is currently doing zoom class) 

You are looking for the Yang Short Form, also referred to as Professor Cheng Man-ch’ing’s 37 poses. I don’t recommend a random google search because the quality and style are so specific, and I cannot vouch for other methods of tai chi. Michael Ward and I both studied with Maggie Newman, a lead protege of Professor Cheng Man-ch’ing. For me it was a lucky accident. 

Rachel White Galvin- Feldenkrais

If you are interest in learning more about the method, check out https://feldenkrais.com/ 

If you’d like to work with Rachel, use this link: https://performwithoutpain.com/. There you will also find a 40 minute webinar about her personal journey with pain and lessons learned as well as info about the program she runs.

Find Rachel on social media here:

Facebook: https://www.facebook.com/rachelwhitegalvin/ 

Instagram: https://www.instagram.com/mindfelt_methods/

YouTube: https://www.youtube.com/channel/UCEhAoLpCLhLLQ47NRvyEmlg 

The Musician's Self-Care Toolkit

I asked each of our presenters what they thought every musician needed for self care. Here’s what you need in your toolkit:

1) Foam roller- find a medium density roller. You want to work your soft tissue with gentle compression, and a hard roller is not great for that.

2) Squishy ball- again, this will be used for working on soft tissue for muscle and fascia.

3) Resistance bands- These bands are great for gentle stretching and strengthening. Here is a variety pack of bands.

4) Yoga block- this is handy for all kinds of things. You will learn different ways to use your yoga block.

5) Dedicated, empty floor space. Keep a space that’s clear all the time. Have enough space to lie stretched out and allow for a little bit of rolling around. Simple, but effective!