Fit Harp #1: Beat the wobble – Triceps

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Lets face it ladies (and gentlemen), playing the harp is a full body activity.  Beyond the hand-eye-foot coordination required for getting through music like Renie’s “Danse de Lutins”, a harpist must also have a strong and healthy body to move and play their instrument.  When I was first entering into my freelance career almost 2 years ago I was shocked at the frequency that I was moving my harp.  More than once I pulled a muscle in my lower back yanking my harp up a flight of stairs or just pulling it out of the car.  I have found that with a combination of vigorous cardiovascular exercise paired with stretching and light, weight work, moving my instrument has become something less of a physically exerting task.

This series of blog posts will feature specific simple exercises that can be done by anyone, no matter their age or physical ability, but please remember to listen to your body.

Cardiologist Dr. Pamela Ouyang of the Johns Hopkins Medical Institute suggests:

“Consulting with a doctor before joining an exercise program is always a good idea, especially if you have a family history of heart attack or sudden cardiac death in a close relative at an age under 60 years, high blood pressure, diabetes or several other risk factors for heart disease.

If you are able to walk briskly and climb a flight of stairs without difficulty with shortness of breath or chest discomfort, and are at low risk for heart disease, you may not need to consult a doctor before exercising – but it certainly doesn’t hurt.”

Triceps:

For me this is an area of constant concern.  It is the muscle responsible for arm extension (you couldn’t reach those low wires without it!) and, at least for me, seems to wobble most when I play.  Below you will find some simple exercises that if done consistently (10 minutes 3x a week) will help to build lean muscle and strengthen this all-important area of your arm! All of these exercises can be done with pretty much anything you can find around the house (that bottle of windex would work… have a re-usable water-bottle?  Fill it up and use that as a weight and for convenient hydrating!  Soup cans also work).

1. Overhead Extension

Step 1: Hold your weight up over and sightly behind your head.

Step 2: Keeping your elbows in, slowly lower the weight behind your head.

Repeat 3 sets of 10 repetitions.

2. Tricep Extension

Step 1: Stand with left foot forward, knees bent. Bend slightly forward at the hips and keep abdominal muscles pulled in toward the spine.

Step 2: Place left hand on left thigh for support and hold a soup can or water bottle in your right hand.

Step 3: Keeping elbow bent, pull right upper arm up and back to almost parallel with the ground. Extend arm straight out behind you. (See photo for proper position.)

Step 4: Squeeze and hold before bringing arm back in to starting position.

Repeat for 3 sets of 10 reps on each side.

3. Side Pushup

Step 1: Lay on the floor on one side with your legs stack on-top of one another.

Step 2: Wrap the arm that is closest to the floor around your midsection while placing your other hand on the floor in front of you.

Step 3: Keeping your hips on the ground and focusing on pushing from your arm slowly lift and lower your torso.

Repeat 2 sets of 10 on each side.

4. Chair Dip

Step 1: Using your bench or chair as a tool, sit on the very edge with your hands flat on that bench at the side of your hips.

Step 2: Keeping your hands in the same position lift your body off of the bench and lower it down toward the floor (don’t go too far down) keeping your knees bent.

Step 3: Push your body back up so that your arms are fully extended.

Repeat 2 sets of 10

Remember:

1. Listen to your body.  If something hurts, stop.

2. Set numbers and repetitions are only suggestions.  Start slowly and work up from your comfort levels.

3. Always move in slow and controlled motion.  It is natural to want to get through a workout quickly, but with slow and focused movement you will find you get faster and more lasting results.

4. The power of visualization: While you are going through these workouts imagine your tricep muscle expanding and contracting, it will help you focus on using the specific muscle group rather than allowing your other muscles to do all the work!

5. Your body is just as important as your harp… love it, and take care of it!!  You will be truly amazed at what you can do if you simply try.

Happy harping, and be well!!  Lets start a #fitharp revolution!  Please comment with what you do, or have done in the past, to build your #harpmuscles and feel free to ask any questions you might have!!

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About Author

Miami based Dr. of harp, gown-addict, lover of bulldogs, and fitness enthusiast.

1 Comment

  1. Thank you so much Kristina for this blog. And Amen to your work out plan! I joined a health club for fitness because of the harp (and also to be healthy :). I have done videos at home, which was good but I needed more. Particularly cardio for endurance. I play harp and I also sing. One year, I played for my church for two masses; one in the early evening one at 9:30 pm. I loved it but, I also had to sing that night. With the last mass, after playing the harp, I lost my mid range voice. I was a bit hoarse and I could not project as much I wanted. It wasn’t too bad, as there was another Cantor singing alongside me and I could still reach the high notes. But I could tell, that after playing, it took a toll on me physically. I was not tired, but my body didn’t have enough protection for my voice….if that makes any sense.

    But after working out regularly, this past Christmas, I was in shape!! That I was able to play for the two masses and then sing not only for the early evening masses, but for the late evening mass with gusto!!! 🙂

    I mostly take Zumba for cardio and strength and then yoga classes for core work and relaxation. I find Zumba great for the upper and lower arms, as well as for the full body. It’s great cardio! It’s also great form of expression. “Let IT GO, LET IT GO. There is also an added bonus to working out. I find I’m more focus when playing, particularly when it comes to learning new music. Also, generally, when working out regularly, it makes me happy 🙂

    Thank you Krisitina

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