This article is brought to you as part of the ASCAP Wellness Program.

 

It isn't just athletes who should be stretching on a regular basis in order to stay at the top of their game. The practice has great benefits for music creators, too.

Many a musician has experienced pain and stiffness after spending hours hunched over an instrument or mixing board. Or perhaps you’ve been left feeling sore and fatigued after a long performance. Regardless of the scenario, Allie Guillerm Tichenor, certified Pilates instructor and the owner of Pilates Punx, says stretching on a regular basis can help keep your muscles flexible, strong and healthy – and, in turn, enhance your overall creative abilities and longevity.

From alleviating pain to increasing stamina, here’s how a daily stretch session can help ensure you're able to keep doing what you love for years to come.

 

The Benefits of Stretching for Creators

Being a creator can take a toll on your body over time. By incorporating regular stretching into your routine, you’ll not only improve your physical well-being but also elevate your performance and overall quality of life. Here’s what Guillerm Tichenor says you can look forward to.

1. Improves Circulation and Range of Motion

Whether you’re working on new music or doing admin work, being a music creator often means sitting – a lot. Regular stretching can lead to increased range of motion and improved circulation, which is important, especially if you tend to sit a lot or hold the same position for long periods,” says Guillerm Tichenor.

2. Alleviates Pain and Prevent Injury

Stretching can also help alleviate muscle tension, improve flexibility, and prevent injuries caused by repetitive movements and poor posture. “Stretching can help music creators – and anyone who tends to find that their jobs lead to improper postures – by reversing some of the postures they hold,” says Guillerm Tichenor. “This can benefit them by alleviating pain due to hunching over or raising their shoulders, and even help to return the body to its proper alignment.”

3. Helps With Stamina

Often find yourself tired or out of breath during a performance? “Stretching can help to increase blood flow and assist with proper breathing, which leads to longer stamina on stage when you’re performing,” says Guillerm Tichenor. Gigs can be demanding, and this simple addition to your routine could lead to a more confident and energized stage presence, ensuring you can deliver your best performance every time.

4. Reduces Stress

Aside from bettering your physical health, Guillerm Tichenor says stretching can also play a role in improving your mental health. According to Colorado State University, stretching increases serotonin levels. Because serotonin helps stabilize our mood, a daily stretch session can leave you feeling less stressed, less anxious and in a better mood overall.

 

How Often to Stretch for the Best Results

Guillerm Tichenor recommends stretching daily for at least five to 10 minutes. This allows you to get the most out of each stretch. “Each stretch should be held from 30 to 60 seconds,” she says. But building a new habit isn’t always easy, so feel free to work your way up to a daily practice. The best way to do that is to incorporate the activity into your current routine.

“Sometimes adding a daily habit is challenging, so I’d recommend starting with three times a week and aim to work your way up to a daily routine. Adding stretching into a part of your day that’s already part of a routine would be the easiest way to squeeze it in,” she says. “For example, if you have a wind-down routine before bed, add your daily stretching at night. Or slot it in while you’re doing something else; if you’re brewing coffee and waiting for the coffee to drip, sneak in some stretches.”

Ready to add some stretching into your daily routine? Here are Guillerm Tichenor’s top four moves to get you started:

 

4 Best Stretches for Creators

1. Roll-Down

2. Butterfly Stretch

The butterfly stretch is a classic, stretching the thoracic spine and opening the chest.

Lie on your side with your back lined up against the edge of a yoga mat, knees bent to a 90-degree angle, and your hands behind your neck with elbows closed and pressing together. Make sure that your neck and head are not pulling down, and that the entire spine is long.

3. Pelvic Lift

f you tend to stay in one position most of the day, the pelvic lift stretch is for you. “We can get ‘dead butt’ from sitting all day,” says Guillerm Tichenor. “This stretches the shoulders and back and engages the glutes.”

4. Chest Opener

Have a foam roller on hand? Give this chest opener stretch a try. “This one is great to open the shoulders and chest to undo any hunching that might be done over a screen,” says Guillerm Tichenor. She recommends opting for a 36-inch foam roller, which will be long enough to support your body.