5 Simple Exercises You Can Do on Tour
Being out on the road as a touring musician or industry professional can contribute to some of the best times of your life, and can also throw the most challenging situations at you. One of those challenges is how to stay healthy on the road.
It’s tough to take care of your mind and body when you’re running on low steam, a tight schedule, and are stuck in a van for several hours at a time. And let’s face it, we’re not all staying in hotel rooms with gyms as an option. So, what can you do to take care of yourself?
We’ve outlined some simple, yet effective body weight exercises you can do at a pit stop, backstage, or in the green room to keep you in top shape!
Planks are the perfect exercise to bust out before getting on stage to deliver a performance. To do this properly, line up your shoulders on top of your wrists and think about pressing your heels away from you to evenly distribute the weight. Press your palms into the floor and slightly round your shoulders. You want your hips and shoulders to be lined up to avoid hurting your back.
If you find your hips are sagging while in this pose, drop your knees to maintain proper posture. You’ll still get a great workout! Hold for 30 seconds to 1 minute, and try to beat your record every time you do it.
So now that you’re a plank pro, it’s time to throw some push-ups in there. Maintain your posture in plank and place your hands slightly farther than shoulder-width apart as you go up and down. Inhale in your plank position and exhale as you perform the push-up.
If you want an extra challenge, work those triceps by placing your hands close to your chest just by your ribcage. Again, if you find your posture slipping, simply release your knees for a modified push-up.
Whoever said yoga was easy never had to hold Chair Pose like their life depended on it. To do this pose correctly, stand with your feet together or hip width apart. Sit back as if you’re about to sit in a chair. For proper posture, tuck your tailbone, keep your chest lifted, and raise your arms so that your biceps are by your ears. Press your weight back into your heels.
If having your arms lifted is too much for your shoulders, you can interlace your fingers in front of your chest in a prayer pose. For an added challenge, pulse your Chair Pose to get some squats in.
Do you want the cardio workout of your life? Tuck jumps are the answer. To perform a tuck, you simply bring your knees up as high as you can into your chest while you jump. Take an inhale as you lift your arms for momentum, and exhale as you jump. Bring your knees high and swing your arms around your knees to find your tuck position. Do as many as you can to break a good sweat.
If you need to modify this, marching or jogging on the spot with high knees is a great alternative.
Sit upright with your knees bent. Slowly recline until you’re sitting in a diagonal position. Interlace your fingers and twist from your core as you bring your elbows side to side. Make sure you keep breathing with each twist. Repeat the movements for 30 seconds, or for as long as you can go.
For an added challenge, lift your feet off the ground to work your core even more.
Looking for additional tips on staying healthy while navigating a career in music? We release new blog posts weekly to help you stay mindful while juggling a busy schedule.