Being a music producer can be a long journey to success. Sitting in front of a computer for long periods can be physically demanding, and a sedentary lifestyle has adverse health effects like poor posture, neck/back pain, and muscle tension. A lot of beat-makers enjoy the creativity of working in an atmospheric environment withdrawn from sunlight which can lead to feelings of depression, low energy levels, and vitamin deficiency. That is why music producers should incorporate stretching and outdoor activities into their daily routines. In this article, we will discuss some basic stretches and suggestions to increase your well-being as a creative entrepreneur.
1. Preventing Injuries
Sitting in front of a computer for hours can lead to poor posture and severe muscle imbalances. Over time these imbalances can cause pain and injury. Stretching helps to alleviate and prevent these imbalances by lengthening tight muscles and increasing flexibility.
2. Reducing Stress
Music production can be a high-pressure and stressful job with long hours. Stretching is a great way to reduce stress and improve mental clarity. When you incorporate a healthy amount of stretching, your body releases endorphins, a natural painkiller that reduces stress and anxiety. It also allows you to relax the mind and opens pathways to the brain that trigger creativity. Stretching also can reduce cortisol levels which is the hormone activated by stress.
3. Improving Overall Well-Being
Stretching is also good for your overall well-being. Regular stretching can help to improve circulation, increase energy levels, and improve sleep quality. If stretching becomes a regular habit, it can help improve posture and reduce the risk of back pain, a common problem for many music producers.
4. Incorporating Stretching into Your Daily Routine
Move around and stretch a little bit every hour and at least 15 minutes daily. There are many different types of stretches you can start to incorporate into your workflow, including static stretches, dynamic stretches, and yoga poses. It is best to mix up the types of stretching in your routine to prevent boredom and ensure you are targeting all your muscle groups.
Stretching can become a regular habit regardless of where you are working. The following are a few types of stretches that music producers can do to help prevent injuries, reduce stress, and improve flexibility.
1. Neck Stretch: Sit with your back straight and shoulders relaxed. Tilt your head to the left and hold for 10-15 seconds, then repeat on the right side.
2. Shoulder Stretch: Stand with your feet shoulder-width apart and clasp your hands behind your back. Gently lift your arms up and away from your body, keeping your shoulders down and your chest open.
3. Hamstring Stretch: Sit on the floor with your legs straight out in front of you. Lean forward from the hips, reaching your hands towards your toes. Hold for 10-15 seconds.
4. Quad Stretch: Stand with your feet hip-width apart and bring your left foot towards your buttocks. Grasp your ankle with your left hand and hold for 10-15 seconds, then repeat on the other side.
5. Hip Stretch: Sit on the floor with your legs crossed. Place your left hand on your right knee and twist your torso to the right, using your right hand to support yourself. Hold for 10-15 seconds, then repeat on the other side.
6. The Child's Pose: kneel on the floor with your toes touching and your knees apart. Lean forward and stretch your arms out in front of your body, resting your forehead on the floor. Hold for 10-15 seconds.
7. Butterfly Stretch: Sit on the floor with the soles of your feet touching. Grasp your ankles and gently press your knees down toward the floor. Hold for 10-15 seconds.
Remember to breathe deeply and slowly while stretching, and never push yourself beyond your limits. When implementing these changes to your habits, it is crucial to listen to your body to prevent injury and improve flexibility. Through repetition, stretching will become easier and become second nature.
5. Implementing a Macro-based Diet
A macro-based diet consumes macronutrients in specific ratios to achieve particular health or fitness goals. Macronutrients are broken into three categories: carbohydrates, protein, and fat. Sticking to a calculated diet helps build confidence at the subconscious level by giving you a roadmap toward the goals you want to achieve.
Adhering to a plan and stacking wins consistently can lead to better habits and confidence in other business areas, such as taking risks, building connections, and believing in your ideas. Confidence can lead to more placements and better collaborations and is the backbone of every successful entrepreneur.
Apps such as MyFitnessPal help you keep track of your daily caloric intake, which can be customized to individual goals. You can use a macro calculator online or get your specific macros and additional information from @snackonfitness on Instagram by reaching out through direct messages.
6. Suggested Daily Activity: Outdoor Walk
Adding an outdoor 45-minute walk to your daily routine is an effective way to incorporate some physical and mental activity with health benefits. Walking is a low-impact exercise that strengthens cardiovascular health, muscles/joints, and helps reduce chronic disease.
Walking outdoors also helps fuel creativity by exposing yourself to nature. You allow all of your senses to take in their surroundings, which has a calming effect on the mind and helps reduce stress and anxiety. The goal is to feel inspired by as many things in the universe as possible when creating music. Success is defined by the person you become, and your level of success will be significantly impacted through self-development.
Physical health and dieting are where discipline starts, and both can positively impact every aspect of your life as it becomes part of your lifestyle.
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