Seated music making

In this video, we show you three exercises for complaints 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 either side. Now straighten your legs and let them tilt to the side. The shoulder blade on the opposite side should remain in contact with the floor. Now stretch the leg on top in the knee joint to increase the stretch. Hold this posi]on for approx. 30 seconds and repeat the exercise on the opposite side.
2. Exercise to loosen up
   Sit on half the seat of a stool and position your legs so that your hips and knees are at a right angle to the floor. The upper body and head are loosely erect and do not move during the following exercise.
   Slowly tilt the whole upper body forwards, feel the seat and then return to the starting position. Then tilt the upper body backwards, feel the seat and then return to the starting position. Repeat this exercise several times and improve your awareness of sitting upright.
3. Exercise to activate the movement chain
   Sit on half the seat of a stool and place your legs so that your hips and knees are at a right angle to the floor. Tilt your upper body forward with a swing and simultaneously stretch your back backwards by moving your head up
   and spreading your arms out and stretching them backwards. Hold this position briefly and then move smoothly into the opposite movement. To do this, tilt your upper body backwards with a swing, bend your head and back and bring your arms outstretched in front of your
   body. Hold this position and repeat the entire exercise several times.