Pilates for Musicians
I have recently moved my studio to a new space and was delighted to discover a Pilates studio adjacent to my location. Pilates was something I had wanted to look into for some time as I had read about numerous benefits, such as better breath control and improved core strength and stability, that I felt were precisely the sort of improvements a musician needs. I immediately signed up for classes and was amazed to feel results in just a matter of weeks that improved my practice and performance experience. In addition to the benefits to my musical endeavors I also noticed an improvement to my mood, less residual pain from old injuries, and an overall increase in strength and comfort while completing everyday tasks.
I am still quite new at Pilates so I thought I would invite my instructor and owner of MovePhysioFit, Dr. Kathleen Melia, PT, DPT, CMP, to answer a few questions I had regarding the combination of Pilates with musical practice. Our conversation is presented here. If you have further questions you can reach Dr. Melia at kathleen@movephysiofit.com or at MovePhysioFit.com.
Injury Prevention and Rehabilitation
How does Pilates differ from other forms of physical therapy or exercise in addressing repetitive strain injuries common among musicians?
Well let’s start with what is Pilates? Pilates is a form of exercise that focuses on strengthening muscles while improving postural alignment, flexibility, and core stability. It was developed in the early 20th century by Joseph Pilates, who designed the method to rehabilitate injured soldiers and dancers. Most commonly it is practiced as mat Pilates – using body weight and minimal equipment like resistance bands or balls while on a mat; or reformer Pilates – using a specialized machine (the reformer) with springs, ropes, and a sliding platform to add resistance. The key principles of Pilates:
Breath – Coordinated breathing with movement
Concentration – Focused awareness of each movement
Control – Muscles work together with precision and intent
Centering – Emphasis on the “powerhouse” or core muscles
Flow – Smooth, continuous movements with a sense of rhythm
Precision – Focus on correct alignment and posture
A guiding principle in programs aimed at building effective, efficient, and safe movement patterns - whether rehab, fitness, or movement science - is “proximal stability, for distal mobility”. In other words, a stable center allows the attached parts to move more freely. I like to use the analogy that a tall skyscraper needs a solid foundation so as to withstand the winds and movement at the top. For musicians, having a stable trunk - meaning abdomen but also shoulder complex - supports the movement and function of the limbs. When this is not the case, when there is a breakdown in proximal stability, we see overuse of the distal movers - repetitively loaded without support and resulting injury. With Pilates’ focus on central strength & endurance and postural alignment, it trains the body for prolonged and repetitive movement - ie musical practice and performance. A specific example would be scapular (shoulder) strength providing a solid foundation for the elbow and hand,to mitigate risk of tendinosis.
What specific Pilates exercises are most beneficial for preventing overuse injuries?
On the reformer: supine armwork, any variation of plank, seated or kneeling chest expansion and rowing - well all the various arm work facing forward and back for that matter! These specific exercises would be most beneficial to prevent upper limb overuse injuries for musicians, because they work on scapular and trunk strength which in turns supports movement and function of the arms and hands.
Posture, Alignment, and Breath Control
How does Pilates improve posture and alignment for instrumentalists or singers?
Through strengthening the trunk and core - postural alignment such as “ribs stacked over the hips” is emphasized in Pilates as this allows for recruitment of the stabilizers. Whether the instrumentalist / singer must sit or stand to play / sing, Pilates training includes work that will be applicable to them as posture and alignment is trained in a wide variety of positions - from supine (laying down), to sidelying, to kneeling, to standing. Even just awareness of body mechanics can promote improved posture and alignment, let alone the strengthening that Pilates’ encompasses.
Many musicians struggle with tension while playing. How can Pilates help with relaxation and efficient movement?
Movement efficiency is using the least amount of effort required to achieve the intended motion. Very often, we over recruit in an effort to perform the task - which can be seen as shrugging shoulders, neck tension, clenching jaws for example…none of which is helpful for the piano player trying to perform a fast piece. In my Pilates sessions, I often use humor but also moments of mindfulness to keep jaws relaxed and shoulders down. I use imagery to help cue for correct recruitment, and once able to recruit just what you need, then you’re able to strength train the stabilizers and let those not needed relax. Additionally while not the focus, Pilates often incorporates deep diaphragmatic breathing at beginning and / or end of class which helps relieve tension, calms the nervous system and the body.
Can Pilates training enhance a musician's breath control or lung capacity? How?
Yes! With Pilates training’s focus on breath awareness and control, it can improve a musician’s lung capacity over time. Pilates utilizes lateral thoracic breathing, expanding the ribcage laterally (or side to side) and towards the back, allowing for sustained core engagement and increased volume for the lungs to expand. With this focus, a musician improves breath control by learning to regulate inhalation and exhalation more precisely; as well as increase breath efficiency, so they can sustain longer phrases or notes. Furthermore, don’t forget the diaphragm is the main driver of breathing and it’s a muscle! So just like any other muscle in the body, with repetition and challenge it can be strengthened.
Performance Enhancement
Have you seen any examples where Pilates has directly improved a musician’s technique or stamina?
I have seen with most every client an improvement in technique (specific to their activity) and stamina, because with Pilates’ emphasis on proximal stability, it decreases excessive loads distally - allowing for improved muscular efficiency. This means less energy required to complete the task and therefore more stamina and focus on exactly what’s needed for the technique. I’ll give an example, if a violinist has increased scapular and postural strength and control, then there is less tension in the neck and more energy can be focused on accuracy of finger placement and speed of movement for fast tempo pieces.
How might body awareness gained through Pilates translate into better stage presence or performance?
As improved confidence! When someone stands tall and proud - or in other words with postural alignment - this exudes confidence. Additionally for singers, upright posture allows for improved lung capacity, as compared to a hunched over position which closes down the ribcage.
Does Pilates have a role in managing performance anxiety?
I could see it having a positive impact, because of the breath work and required concentration. Shallow breathing is commonly seen in anxiety, furthering a sympathetic state (fight or flight); however diaphragmatic breathing has a direct effect via the Vagus Nerve on increasing parasympathetic (rest and digest) stimulation. Evidence based strategies for anxiety include breath work for this reason. Concentration in Pilates is much like mindfulness, in that you must focus on the body and the moment in time. This practice, I think, would be very helpful in managing performance anxiety.
Practical Implementation
How often should a musician practice Pilates to see benefits?
With any exercise program I typically recommend aiming for every other day, or roughly 3 days / week. This allows for enough repetition to see benefits but also allows for rest in between if experiencing any muscle soreness.
Are there modifications in Pilates routines to suit different instruments or physical needs?
Absolutely, just as we can focus on certain movements that are “sport-specific” for an athlete, we can do the same with a musician, tailoring it to the needs of their specific instrument / needs.
For musicians with tight schedules, what are a few simple Pilates exercises they can do regularly?
The Ab Series 5 from the Mat repertoire are very quick to complete but demanding for the abdominals, and require no equipment! Additionally a quick series of Chest Expansion, Row, and Draw a Sword from the Reformer repertoire but performed with a resistance band would be a quick and effective postural / scapular workout.
Professional and Educational Impact
Do you see Pilates being integrated into music education or conservatory training?
I would love to see that happening! Pilates has been integrated into dance training and education in recent years; performing arts as a whole is now more aware of the importance of health of the performer, so I can definitely see it becoming an integral part of training in the near future.
How can private teachers encourage their students to incorporate Pilates into their routine?
With something as simple as shoulder blade squeezes back & down while sitting in a chair, being mindful of compensating with ribs and chest shooting forward (feel the chair behind your midback). This scapular retraction is seen in many of the upper body exercises in Pilates and is beneficial for endurance of postural stabilizers for musicians.
What advice would you give a musician who is curious about starting Pilates?
Do it! So many are intimidated thinking it’s for someone who works out all the time, but it is excellent for all ages and levels of activity. Give it a try and I believe you’ll find you love it. Look for studios or instructors who are teaching “classical Pilates” and not their own version of Pilates-like exercise. Class size should be between 6 and 8 in a classical setting.