Introduction to musician’s ergonomics
Transcript of Introduction to musician’s ergonomics
Introduction to musician’sergonomics
Sibelius Academy
24.8.2021
Eeva Hyytiäinen, physiotherapist, music pedagogue, violinist
About me
• Education: Music pedagogue 2006 (JAMK), Ethnomusicologist 2013 (TaY), Physiotherapist 2018 (JAMK)
• Work: Ylöjärvi town healthcare center and Aktiivi Fysioterapia (physiotherapist), Ahjola community school (teacher, conductor)
• Positions: Finnish Music Medicine Association SMULY ry boardmember 2019->, SMULY Tampere leader 2018->, Tampere Musician’sclinic person in charge 2019->
• Hobbies: Irjala Country Trio, climbing, orienteering
Topics and structure
• What is ergonomics and ergonomic aids?
• What is capacity and how to build it up?
• What to do with playing-related pain?
• 50-60 min lecture (you can go for a walk and listen)
• 30-40 min group work and discussion (find a quiet place)
What is ergonomics?
ErgonomicsTyöterveyslaitos: Ergonomia (https://www.ttl.fi/tyontekija/tuki-liikuntaelinten-terveys/ergonomia/)
” Accomodating technology and action to people”
ErgonomicsTyöterveyslaitos: Ergonomia (https://www.ttl.fi/tyontekija/tuki-liikuntaelinten-terveys/ergonomia/)
” Accomodating technology and action to people”• Safety• Health• Well-being
ErgonomicsTyöterveyslaitos: Ergonomia (https://www.ttl.fi/tyontekija/tuki-liikuntaelinten-terveys/ergonomia/)
Another goal:
To make systems function efficiently
ErgonomicsTyöterveyslaitos: Ergonomia (https://www.ttl.fi/tyontekija/tuki-liikuntaelinten-terveys/ergonomia/)
• Safety
• Health → Long and healthy career
• Well-being
Efficient functioning of systems → Quality
Capacity
Physical ergonomics
Cognitive ergonomics
Organizationalergonomics
Ergonomics supports musician’s capacity
Physical
Psychological
Social
Capacity
Physical ergonomics
Cognitive ergonomics
Organizationalergonomics
Ergonomics supports musician’s capacity
Physical
Psychological
Social
Cognitiveergonomics
Examples:
• Readability of score
• Digital music score readers
• Informative Conductors / band leaders
Capacity
Physical ergonomics
Cognitive ergonomics
Organizationalergonomics
Ergonomics supports musician’s capacity
Physical
Psychological
Social
Organizationalergonomics
Planning personnel, work processes, work entities ja schedules
Examples
• Rehearsals, concerts
• Program planning (orchestras)
• Working pace
• Working community
Capacity
Physical ergonomics
Cognitive ergonomics
Organizationalergonomics
Ergonomics supports musician’s capacity
Physical
Psychological
Social
SPACEEQUIPMENT
WAY OF PLAYING
WORKSTATIONTIMEFRAMES
Physicalergonomics• Room size, temperature, lighting, acoustics
• Chair and music stand adjustments
• Playability of instrument
• Equipment (eg. Violinist’s chin and shoulderrests, wind instrumentalist’s straps and support, eye glasses, ear plugs)
• Timeframes, schedules – practice habits!
• Way of playing – optimal force
• Balanced position when playing
Way of Playing: postures
• Basic posture as basis (neutral jointpositions)
• Working with arms and hands requirecore support and scapular stabilazion
• Dynamic ”posture”: moving around theneutral• Freedom of movement, optimal
force, loading bigger muscle groups
• Playing posture is affected by• Putting one’s soul into the music• Repertoire, group, space• Mood, vitality, stress
Musiikki ja Fysioterapia Eeva Hyytiäinen [email protected]
Standing posture
Musiikki ja Fysioterapia Eeva Hyytiäinen [email protected]
Feet & legs→ pelvis → spine→ shoulder girdle & head
https://etno.net/verkko-oppimateriaali/djemben_perustekniikka
Excessive lumbar lordosis
Swayback
Excessive thoracic kyphosis
sites.uniarts.fi/fi/web/harjoittelu
Head in front
Shoulders front positioned
sites.uniarts.fi/fi/web/harjoittelu
sites.uniarts.fi/fi/web/harjoittelu
sites.uniarts.fi/fi/web/harjoittelu
Shoulder girdle, scapular support
Musiikki ja Fysioterapia Eeva Hyytiäinen [email protected]
(Siba.fi/harjoittelu, web.uniarts.fi)(www.bartleby.com/107)
Scapular support
SibA/Harjoittelu, web.uniarts.fi
Scapular support
sites.uniarts.fi/fi/web/harjoittelu
Middle positions in hand
sites.uniarts.fi/fi/web/harjoittelu
sites.uniarts.fi/fi/web/harjoittelu
sites.uniarts.fi/fi/web/harjoittelu
Neutral dynamic postures?
Good ergonomics in everything –remember variation!
Musculoskeletal problems in musicians
• In professional musicians lifetime prevalencesrange between 62–93% (Kok et al. 2016, 392.)
• 86 - 89% of musicians have every yearmusculoskeletal symptoms that affectperformance (Kok et al. 2016, Paarup et al 2011, Hogg-Johnson et al 2008)
• At beginning of studies: 79 % of music studentsreported playing-related pain (Brandfonbrener2009)
Overuseinjuries
• Repeated microtraumasexceed the ability of tissue to adapt to situation
(Vastamäki 2005; 33.)
Avoiding injuries: Load vs. capacity (YouTube)
Capacity Load
Balance of wellbeing
Capacity
Load
Too much load vs. your capacity→ risk of injury
CapacityLoad
Ergonomics
You can lighten the load with ergonomic means
artist-musikerhalsan.se
CapacityLoad
Good overloading→ body gets stronger(During recovery!)
Musician’s capacity
• Optimal performance
• The physical, psychological and social capacity and flexibility
Musician´s capacity= Health
Musiikki ja Fysioterapia Eeva Hyytiäinen [email protected]
Musician´scapacity= health
Musiikki ja Fysioterapia Eeva Hyytiäinen [email protected]
Lower prevalence of musculoskeletal complaintsamong those who performed physical activity(Kochem et al 2018)
Recomendationfor health-enhancingphysical activityfor adults aged18-64
Aerobic excercise
• Eg. walking, jogging, dancin, aerobics, swimming, cycling, cross-training, cross-country skiing
• Relevant: faster breathing, increased blood circulation, dynamic movement
• Benefits eg. Faster recovering from static playing positions, oxygen and nutrients to tissues, enhancing oxygen intake of muscles
Musiikki ja Fysioterapia Eeva Hyytiäinen [email protected]
Musicians need:- Posture- Body support- Power endurance- Sensitive forceproduction- Skill and sensitivity(Jarmo Ahonen, PT)
Body support & posture
• Eg. Pilates, Spiralstabilization, Joga, dancing, gym training
• Relevant: core stabilazion, balance, movement control
• Benefits eg.: • Holding yourself up in playing
• Economic and efficientmoving while playing
Musiikki ja Fysioterapia Eeva Hyytiäinen [email protected]
Muscle strength and endurance training• Eg. Gym training, climbing, cross-country skiing• Relevant:
• Strength endurance (30-60% resistance, ab.15 repeats)• Maximum strength: Muscle hypertrophy 60-80%
resistance, 6-12 reps)• Muscles strengthen in recovery!
• Benefits: enhances muscle innervation and functionality of body, muscle endurance and strength builds up, playing gets lighter
Musiikki ja Fysioterapia Eeva Hyytiäinen [email protected]
80% of capacityLoad8 units
Capacity > Load
Potential capacity
Ergonomics
10 units
25 % of capacityLoad8 units
Capacity > > Load
Capacity
Ergonomics
32 units
Stretching & mobility training
• Sports eg. Joga, Pilates, Spiral stabilization, musclestrength training
• Relevant: • opening ROM:s and ensuring neutral positions
• Increasing blood flow and metabolism in tissues
• Benefits:• Neutral positions are easier to maintain, movements
stay economic
• Recovering speeds up
Musiikki ja Fysioterapia Eeva Hyytiäinen [email protected]
Body awareness, self knowledge
• Eg. Alexander-technique, Feldenkrais, Joga, relaxing techniques
• Relevance: • Knowing your own body
• Recognize relaxation, tension, differentcircumstances and conditions
• Listening to your body: what do I need
• Benefits:• Planning your practicing and actions is
more efficient and effective
Musiikki ja Fysioterapia Eeva Hyytiäinen [email protected]
Warm up without the instrument
• 5-10 min
• Aerobic movements: increase blood flow = oxygen and nutrients
• Light and short streches: opening ROM:s = ensuring neutral positions
• Activating and warming up muscles & tendons = reduces risk of straining injuries
• Waking up nervous system = playing is easier and more efficient
• Preparing body and mind for the training: concentrating
• Find your own ways to tune up, know yourself (body and mind)
Musiikki ja Fysioterapia Eeva Hyytiäinen [email protected]
Cooling down
• Removes lactate from the muscles
• Excelerates recovery 50 %
• Restoring the neutral positions in joints
• Aerobic movements, calm streches:• Pecs
• Finger muscles
• Latissimus dorsi / sides
• Hip flexors
• Hamstrings
Musiikki ja Fysioterapia Eeva Hyytiäinen [email protected]
Discuss in groups (10 min)
Tell the others about the entity of your wellbeing, what is good, what could be better.
Tell the others about ergonomical challenges of your instrument.
Body control
Muscle strength / endurance
Bodyawareness, selfknowledge
Aerobic excercise
Mobility
Capacity
Musiikki ja Fysioterapia Eeva Hyytiäinen [email protected]
Sleep and rest
Nutricion
Controllingother loads
We can’t always control things that reduce the capacity
Capacity
Ergonomics
Load
Stress, poor recovery, illness, pain, sorrow, accidents…
Reduce the load!
Capacity
Ergonomics
Load
Stress, poor recovery, illness, pain, sorrow, accidents…
If you have pain, numbness, pins and needles, tiredness, clumsiness…
• Rest / ease the load
• Ask for help: doctor, physiotherapist+ teacher
→ Improving ergonomics
→ Gradual loading
→ Building up (physical) capacity: physical activity, strength endurance
• Take care also of your mental well-being!
Summary
• Eat well, sleep well, be active, build upyour capacity
• Take care of recovering
• Take care of ergonomics when you can
• React in time to symptoms
• Seek help when your own solutionsaren’t enough
• The smaller the problem, easier thesolution!
Reading material…
• Siba Harjoittelu (Practicing, ergonomics)• https://sites.uniarts.fi/fi/web/harjoittelu/
• Artsmed Practicing tips for musicians• http://web.uniarts.fi/practicingtipsformusicians/index.html
• Musicians health (Utrechtin konservatorio)• http://musicianshealth.hku.nl
• smuly.fi (Finnish Music Medicine Association website)• List of doctors and physiotherapists specialized in musicians• Musician’s clinics• Information of musicians’ wellbeing (nutrition, psychological well-being, well-being at work)
In the future will succeed the one who knows how to rest –not the one who does the most, says a occupationalpsychologist
Thank You.