I can hear my heart in my ears, thu-thum, thu-thum, thu-thum. I’m just about to start, and I really don’t know if I can do this. My feet seem to be moving in slow motion and my hands are clammy. I’m not sure that I can remember everything that I’ve been rehearsing and practicing day and night. Oh, why can’t this just be finished already, and why did I ever talk myself into this? My teachers have said that I’m ready, but why does my heart feel like it’s exploding?

Finding the Right Fit

Elizabeth Hainen with Cosmo

For Philadelphia Orchestra principal harpist Elizabeth Hainen, exercise is not an optional activity reserved for free time, but an integral part of being a professional harpist.

“For me, physical and mental preparation go hand in hand with the harp,” says Elizabeth Hainen.” My daily routine is 30–60 minutes of yoga and a run with the dog. I was led to this discipline due to a wrist injury a few years ago. I was preparing to record the Parish Alvars Concerto in G-Minor, and I sprained my wrist lifting luggage. With only two weeks before the recording session, which happened to be in Bulgaria, I met with a yogi who was recommended to me. She was a bit eccentric but so passionate. She instructed me on how to stretch and work with my injury and that it wasn’t just my wrist but everything attached to my wrist, (i.e. forearm, elbow, shoulder, etc.) This was a revelation to me. I could actually feel better after doing these stretches so that by the time I needed to play it was somewhat under control. I still didn’t have full range of motion in the wrist but I certainly was in a better position to do the recording. Yoga and focused energy are paramount to my ability to practice and perform. I really cannot express in a few sentences what it has done for me, but just remember, we are all athletes at the harp. We must strive to stay active and clarify our minds before we even think about practicing. Then, once we are at the harp, we must fully warm up on exercises and etudes to make sure our bodies are ready to accept the rigors of practicing.”

Then, suddenly, it’s over. I hear applause and cheers. My friends and family run over to me saying, “Congratulations! I knew you could do it!” I nearly collapse while my teacher bows, presents a certificate, and shakes my hand after tying on my second-degree brown belt. Who knew that this experience would feel a lot like my first harp degree recital many years ago?

When I started karate in 2010, I expected that the only benefit would be some extra time with my son and some toned muscles. Oh yes, and I wanted to be prepared to defend myself if I was ever in an unfortunate situation, that was the most important part. I would have never expected the benefits to my harp performance that followed as I developed a weekly work-out routine of cardio work and balance techniques. I had expected the physical benefits, but the enormous mental and emotional benefits were pleasant and unexpected surprises. After karate training, my heart no longer pounded when I walked on stage for a harp performance and my mental focus during practice time was much clearer, making my practicing much more efficient. Around the same time, some of my students started a harp running club, and they talked about the same benefits that I experienced.

If you play the harp, you are already an athlete of sorts, a “harpathlete.” Playing the harp is a very physical endeavor, and you need to treat your muscles and tendons with care so that you can continue to play the harp for many years. Adding regular physical workouts into your routine away from the harp will undoubtedly help you when you sit down behind your instrument, so let’s take a look at how exercise can help and what sort of activity might be best for you. As with any form of exercise, please consider that these are general suggestions, and you should consult your doctor about what sort of routine would be best for you as an individual. It goes without saying, but you should drink plenty of water when you are training, whether that “training” is at the harp or at the gym. Don’t forget that sleep and healthy food carry benefits as well, and are an important part of this equation.

What’s the point of exercising?

Without being too technical, studies have shown that exercise reduces the amount of stress hormones like adrenaline in your blood, and helps release feel-good endorphins that help us better cope with stress. So, this means that not only is your stress itself reduced, but you’ll also be less sensitive to stress when it does appear. It’s like a double-win with lasting benefits. A quick walk or run can provide several hours of stress-relief while the endorphins circulate.

When exercising, be sure to consider the muscle groups that you are strengthening and how they relate to your posture at the harp. As a result of extended practice, harpists can become “asymmetrical.” Have you ever sat behind a group of harpists? It’s a comical sight, because we all tilt our heads to the left and hunch our shoulders forward. So be sure you counter-balance this in exercise. The chest muscles shouldn’t be over-worked because they are already disproportionally strong.

Your first challenge: clearing the mental hurdle!

We all have excuses for not working out, (which sound oddly similar to our excuses for not practicing), so prepare yourself for a little internal battle when you start. Here are some great comebacks to help you win the fight with your exercise-averse self:

“I don’t have time.” We all seem to be under the impression that exercise requires hours of commitment, but if you can fit 10 minutes into your routine a couple of times a week you will be on the right track. Just think, the next time you log on to your favorite social media site, you’ll probably spend far more than 10 minutes updating your status or scrolling through the comment feed. If you can stroll around the block instead, you’ll return to the harp bench with a much clearer mind.

“I’m too tired.” Studies have shown that fatigue can be caused by lack of exercise. If you can break that vicious cycle and strap on a pair of running shoes, your circulation and mental focus will improve, which can actually help you sleep better.

“I’m not strong enough, and I’m not very athletic.” It’s true, many of us spent more time in the band room than in the gym during our school days. That doesn’t mean that you can’t be athletic. We all start as beginners when trying something new. Just as you had to build up callouses on your fingers, your muscles will take time to build up, so don’t be too hard on yourself and start off with reasonable expectations. You wouldn’t expect a beginning harpist to sit down and play the Handel Concert, so don’t expect to walk out the door and run a mile.

“There aren’t any sports that I like.” There are so many different activities that you can choose from. If you’re stumped, think back to when you were a kid—what were your favorite activities then? You might be surprised that they are still your favorites!

Ready to go, but where to start?

In developing a routine, first consider what activities you like to do and whether you prefer to be alone or in a group. Have you always been one of those people who likes to face-off in matches? Try tennis or fencing. Do you like to be around other people? Try dancing. Do you like the idea of traveling quickly? Try swimming, running, biking, or rowing. Like to be outside? Try horseback riding or golf (which can include a lot of walking). Do you like the idea of setting and conquering goals? Try weight or resistance training, rock climbing, or Geocaching while you walk or run. Do you like organized group training? Try karate or Taekwondo. Do you prefer something that’s quieter? Then try Pilates, yoga or Tai Chi. Most of all, choose something that is interesting to you so you’ll be more likely to stick with it.

When choosing your activity, consider the areas that generally need strengthening. Harpists tend to be overly-strong and tight across the front of our shoulders and are normally weaker between the shoulder blades and in the core/abdominal area. To keep your back healthy, consider activities that strengthen the areas that are weak, rather than working on the areas that are already strengthened through playing the harp. For anxiety reduction, aerobic and cardio activities have been shown to have the greatest physical benefits, while stretching and meditation activities have been shown to have the mental benefits. To optimize your performing potential, you might consider a routine that blends these approaches.

Jump in head first

There are an infinite number of exercise options, but if you are a person who gets bogged down by making decisions, than the best option might also be the simplest. For you, getting started immediately (as in today!), with minimal (if any) cost and time may be the most important criteria. Here are some of the best exercises for harpists—no special equipment and no gym membership required.

Cardiovascular exercise: Cardio benefits the entire body by improving circulation and transporting fluids that work while we are performing. As harpists, we need to protect our knees and joints, so good-quality running shoes are a must. Before starting, gently stretch the hamstrings by bending and reaching toward the toes. You can also warm up by doing gentle lunges, squats, and knee-hugs. Start slowly and gradually work toward your goal. Walking might be a perfect activity for you, especially if you have any knee discomfort. If your knees are healthy and you wish to start running, you might start by alternating short distances of walking and running. The distance isn’t nearly as significant as the time that you spend, so work into your routine gradually. It might take many months before you build up your endurance and speed. Jumping rope or jumping jacks are another simple way to improve circulation. A good routine is to try one or two minutes of jumping, followed by slow breaths in your nose and out your mouth while raising your hands up and down like you are making a snow-angel. This allows your lungs to completely fill before starting another set.

Core strength training:Before starting my karate training, my prior experience with pushups and sit-ups was tortuous—on a hardwood floor in my grade school gym. Despite this, I’ve recently found that these core strength exercises have greatly improved my back health and my stamina when practicing for extended periods. If your back is in good health, you can do traditional sit-ups. If the strain on your neck is bothersome during the repetitions, a good alternative is the traditional “boat pose” from yoga. Pushups are another standard core exercise, and can be done either by returning fully to the ground between each rep, or by returning partway to the ground. One danger for musicians is that pushups can put a great deal of strain on the wrists, so these can be modified to reduce the strain on your wrists by placing bent knees on the floor or by doing pushups by placing your hands on a countertop while standing. A foam wedge can also be placed under your wrists to lessen the angle with the floor. Because there is less motion and more emphasis on strength, a plank pose can be a good alternative. Planking focuses on core strength by holding your back perfectly straight while balancing on your toes and hands or toes and forearms.

Stretching: Yoga, Pilates, and similar alignment-focused exercises that emphasize stretching have proven to be beneficial for musicians when carefully monitored by a trained instructor. Depending on your comfort level, some stretches are ideal to use before practicing and performing. While some forms of yoga focus on breath or form, others are focused on movement, so be sure to explore the various options that are available where you live. Generally speaking, the mental focus and meditation skills built though yoga and Pilates are what contribute most to their anxiety-reducing results. To maximize the impact on anxiety, you may wish to explore the combination of these stretching exercises with a cardio workout routine.

Reading the research

Information about the link between exercise and reducing anxiety seems to be everywhere. While much of the research deals with general anxiety and exercise, only a small part of the research relates to musical performance and exercise. However, new research as it relates to harpists is on the horizon. The exercise-musical performance link is a developing area of research at the University of North Texas Center for Music and Medicine (music.unt.edu/
tcmm) under the direction of Dr. Kris Chesky.

There are a number of interesting articles on the subject on various blogs and websites, including the Bulletproof Musician blog, the Mayo Clinic website and the New York Times website. Several books have been published on related subjects, including Exercise for Mood and Anxiety: Proven Strategies for Overcoming Depression and Enhancing Well-Being, by  Michael Otto and Jasper A.J. Smits; Garrett Smith’s Solving the Paleo Equation: Stress, Nutrition, Exercise, Sleep; and Mind Your Heart: A Mind/Body Approach to Stress Management, Exercise, and Nutrition for Heart Health by Aggie Casey, Herbert Benson, and Ann MacDonald.

If you like to read scientific studies, there are several publications (see below) that support the link between exercise and stress reduction that you might find interesting.

So, you now have all the tools to get out and get moving! Every time you get your heart pumping, think of it as extra performance practice for the stage. •

Scientific Studies

• Joshua J. Broman-Fulks, Mitchell E. Berman, Brian A. Rabian, and Michael J. Webster. Effects of aerobic exercise on anxiety sensitivity. Behaviour Research and Therapy, 42(2): 125-136. (Feb. 2004). Published by Elsevier (ISSN: 1873-622X). doi:10.1016/S0005-7967(03)00103-7.

• Sérgio de Figueiredo Rocha, Moacir Marocolo, Elisangela Naves Vivas Corrêa, Gledys Sympool Gomes Morato, and Gustavo Ribeiro da Mota. Brief Reports: Physical Activity Helps to Control Music Performance Anxiety. Science & Medicine, 29 (2): 111-112 (June 2014).

• David Wasley, Adrian Taylor, Karianne Backx, and Aaron Williamon. Influence of fitness and physical activity on cardiovascular reactivity to musical performance. IOS Press, 41(1): 27-32 (Jan. 2012). Published by Metapress. doi: 10.3233/WOR-2012-1240.