Seated music making

In this video, we’ll show you three exercises for discomfort that can be caused by sitting for long periods of time. The exercises are suitable for all instrumentalists and vocalists.

1. Awareness Exercise
   Lie on your back and spread your arms out to both sides. Now lift your legs and let them tilt to the side. The shoulder blade on the opposite side should remain in contact with the floor. Now straighten the upper leg at the knee to intensify the stretch. Hold this position for about 30 seconds and repeat the exercise on the other side.
2. 
   Relaxation Exercise Sit on half the seat of a stool and raise your legs so that your hips and knees are at roughly a right angle to the floor. Keep your upper body and head relaxed and upright; they should not move during the following exercise.
   Slowly lean your entire upper body forward, check your posture, and then return to the starting position. Next, lean your upper body backward, check your posture, and then return to the starting position. Repeat this exercise several times to improve your awareness of sitting upright.
3. Exercise to Activate the Kinetic Chain
   Sit on half the seat of a stool and position your legs so that your hips and knees are at roughly a right angle to the floor. Lean your upper body forward with momentum while simultaneously arching your back by tilting your head upward
   and spreading your arms wide as you stretch them backward. Hold this position briefly, then flow smoothly into the opposite movement. To do this, lean your upper body backward with a sweeping motion, bend your head and back, and bring your outstretched arms together in front of your body
   . Hold this position as well, and repeat the entire exercise several times.