KI Prone cobra exercise
From Wim Grooten on April 10th, 2018
These instruction videos are part of the appendix to the scientific paper: ”Resistance Training for Professional String Musicians – a Prospective Intervention Study”, by Lundborg, B and Grooten, WJA in the Journal: Medical Problems of Performing Artists: https://www.sciandmed.com/mppa/.
This prospective study evaluated an individual strength training program for professional string musicians. The musicians were instructed to perform an individually designed exercise program twice a week. The participants were instructed to perform exercises that were aimed to strengthen and control the scapulae and shoulder muscles, together with muscles in arm and trunk. Each training session consisted of 5–10 minutes’ warm-up and 30–40 minutes of resistance training. The warm-up sessions consisted of a few typical, low load motor control exercises and mobility exercises. The individual training program included, on average, five functional resistance training exercises. Participants were instructed to perform one to four sets of eight to twelve repetitions (approximately 65–80% one repetition maximum (1RM)) in the resistance training exercises, following the principle of progressive overload. The training programs were designed so they could be performed in an indoor/outdoor gym and/or in the participants’ home and/or in a hotel room – depending on each participant’s preference. After the training intervention, the intervention group showed increased strength in upper extremity strength and back endurance.
With special thanks to all participants and the orchestra management in the Royal Court Orchestra, Royal Stockholm Philharmonic Orchestra and Swedish Radio Symphony Orchestra!