Performance Nutrition – Accessible Text

What to Eat Before and During Performance Pre-activity recommendations Develop an eating plan Plan ahead! Stick to familiar foods Don’t trial new foods on performance days Try foods with lower fat and fiber like a smoothie when nervous or experiencing a queasy stomach Allow time for digestion 2-4 hours between a meal and before performance Hydrate Early and often Monitor urine color Fuel/Meal Timing Pre-Performance 2-4 hours before Choose a full meal Carb + Protein + Color 1-2 hours before Choose a balance snack Carbs + Protein Within 1 hour Carb-rich Snack Easy to digest = low in fat/fiber 30 minutes or less Fast fuel/Fast digestion sports drink or food Skipped Meals Cause: Fatigue Muscle cramps Decreased stamina Low energy Lack of focus Decreased muscle mass Poor recovery Mood swings Decline in overall performance Examples 2-4 hours before/Meal Whole grain cereal with milk and fruit Raisin toast with nut butter and banana Toast with avocado and egg Yogurt with granola and dried fruit 1-2 hours before/Balanced Snack 2 fig bars 1 medium apple 2 slices of bread ½ bagel or 1 mini bagel Yogurt with fruit English muffin During if needed/Carb rich snack Medium fruit Granola bar Graham crackers Sports drink View this video (https://youtu.be/cy4FT9NiyV0?si=SDRyR4sXjS-QpQQ3) to learn more from Sherry Lin, MFA, RDN.

Hydration to Optimize Performance – Accessible Text

Hydration to Optimize Performance (page 1) What happens when we have inadequate hydration? - Negatively impacts performance; Decreases stamina/endurance; Slows cognition, recovery and metabolism; Increase risk of injury.<br /> How much fluid do I actually need? - Body weight divided by 2 = fluid ounces per day; For every 1 lbs of sweat lost during exercise, drink 16-24 ounce of extra fluid; Hydration is essentially replacing sweat.<br /> What are key ingredients in your sweat? - Mostly Water; Minerals/Electrolytes; Sodium Chloride ;Potassium; Magnesium; Calcium. These minerals work together to help regulate and maintain fluid balance and are central for muscle function and energy metabolism.<br /> How can I check my hydration levels? - Urine color. Light yellow “lemonade” is the goal. Darker like apple juice=drink more water; Clear=you might need more electrolytes

Hydration to Optimize Performance – Accessible Text

Hydration to Optimize Performance (page 2) General Recommendations: - Carry a refillable water bottle. Your total minimum daily hydration goal divided by how many ounces your water bottle holds to know how many refills you need in a day. 12-16 ounces water one hour before exercise. Sip water every 20 minutes during exercise.Replacing electrolytes with food:- Sodium; Salted nuts, Salted pretzels/crackers,Potassium, Bananas, Potatoes, Dark leafy greens, Citrus fruits, Magnesium, Pumpkin seeds, Almonds, Peanut butter, Spinach, Beans, Calcium, Milk, Yogurt, Almonds, Broccoli. Electrolyte powders can be a helpful tool when food is not available. Hydrating beverages, Water, Sports drinks, Fruit juice, Low dairy yogurt drinks, Coconut water.View this video (https://youtu.be/VeaHT0cA2dc?si=SAsfuxXDW07mGyOm) to learn more from Sherry Lin, RDN, MFA
Illustrated figure stands in workout attire, holding their ankle behind them in a stretch

Warm Up & Cooldown – Accessible Text

Info on WHY you should be doing BOTH to prevent injury and make you a better performer!

Warm-up & Cooldown for Stage Combat, Tumbling, Acrobatics – Accessible Text

Warm up/Cool Down for Stage Combat, Tumbling, Acrobatics Warm Up: Stage Combat Wig Wags x10 IT Band Stretch x10 Russian Twists x10 Lunge with Rotation x10 Warm Up: Tumbling & Acrobatics Sit up with overhead arm press x15 Pilates rolling like a ball x10 Yoga shoulder stand x10 seconds Downdog to updog x5 St-up jab/cross x10 Cool Down Child’s pose 2 ways x3 Piriformis stretch x2 IT Band Stretch x10 3-way neck stretch x2 Pec stretches x2 Sleeper stretch x2

Warmup & Cooldown for Instrumentalists – Accessible Text

Warm up/ Cool down for Instrumentalists! Pelvis rock x2 Arm circles x10 Arm hugs x10 Knee extensions x10 Seated trunk rotation x3/20 sec each 3-way neck stretch x2/30 sec each Seated/supine cervical neck retraction x10/5 sec each Rhomboid stretch x2/30 sec each Downward doc with chair x3 Seated piriformis stretch x2/30 sec each Seated hamstring stretch x2/30 sec each Quick Warmup for Instrumentalists: https://youtu.be/IBQBVYTO7Ok?si=Epvem1M_NrfmTktj Quick Cooldown for Instrumentalists: https://youtu.be/_ZKqfz0s_hM?si=dzVhNbk7pSzvsePh

Hand Warmups for Instrumentalists – Accessible Text

Hand Warm Ups for Instrumentalists Running/marching in place 2.5 mins Jumping jacks 2.5 mins Roll shoulders back 5x Arm circles front to back 5x Look over shoulder 5 sec. each Ear over shoulder 5 sec. Each Bend elbows 5x Flip palms 5x Knuckles down/up in fists 5x Fist down, open hand up 5x First circles 5x, both directions Fist to spread fingers 5x Touch thumb to each fingertip 5x Widen fingers palms in & out 5x Thumbs point up, shift hands left, center, then right 5x, tap thumb to palm after each shift Curl fingers in like a hook 5x Fingers to thumb like a tabletop 5x Curl into a fist (no thumb) 5x Curl all fingers into a fist 5x Video link: https://www.youtube.com/watch?v=CMQxS5YxFPM&list=PLVy2jdQD7GRzQ2_q6dTb6ojLoh28DEnfa&index=19

Quick Band Warmup and Cooldown – Accessible Text

Quick Band Warmup and Cooldown Quick Band Warm Up Scan QR codes for follow-along videos. All exercises may be completed without a band. Warmup - 10 minutes Banded Releve Series 10-15x Banded Around the World 10x Squat Step Outs 10x Banded Forearm Glides 10-15x or 10 pushups if without a band Triplanar Hop to Single leg series 5x each Video Link: Quick Band Warm Up: https://www.dropbox.com/scl/fi/46dg0sqqoryolni5lzeaa/Quick-Band-Warmup.mp4?rlkey=nl41n4wwsdwwrjcxvkw8ai7ba&e=2&dl=0 Cooldown 5-10 minutes Figure 4 Stretch 5-10 breaths Spinal Twist 5-10 breaths Forward Bend 5-10 breaths Ankle Circles 10-15 each way Connect to breath 5-10 breath cycles Video Link: Simple Cooldown: https://www.dropbox.com/scl/fi/vjprsy27qyht3rnum3u8q/Simple-Cooldown.mp4?rlkey=c0wlcygkkmv9gszvv3oyf8j4l&e=1&dl=0

Warmup and Cooldown for Dancers – Accessible Text

Use any of the movements below to warm up or cool down, following the recommended modifications for each purpose Warmup Minimum 10 minutes of active warmup Focus on active cardio (like fast walking or jumping jacks) and dynamic stretching Dynamic stretching = move in/out of the stretch (max. hold 3-5 seconds) as opposed to holding for increased time Heel walks/Toe walks/Crouch walks (knees bent, heels and toes down) x10 each side Downdog to Updog 5-10x 3-way Hamstring Scoop & Stretch, Turned in/Turned out/Parallel 5-8x each position IT Band walks right and left 5-10x Lunge with rotation right and left 5-10x Cooldown Minimum 5 minutes of cooldown Focus on static or dynamic stretching Static stretching = hold the stretch for at least 15-20 seconds Quad Stretch Psoas Stretch Pec Stretch 2-way Calf Stretch left and right Piriformis Stretch 3-Way Hamstring Stretch Turned in/Turned out/Parallel Trapezius Stretch right and left

Ice Vs. Heat Treatment – Accessible Text

When to Use Ice, When to Use Heat Ice vs. heat Treatment When to Use Ice, When to Use Heat Ice vs. Heat Treatment ICE Ice calms damaged tissue and slows blood flow to reduce swelling and inflammation. Apply ice for no longer than 20 minutes at a time. Do NOT apply ice directly on the skin. Wrap ice in a towel or thin cloth. Use ice to treat ACUTE injuries, such as sprains, immediately after the injury. HEAT Heat promotes muscle relaxation and alleviates pain by opening blood vessels to increase blood flow. Apply heat for no longer than 20 minutes at a time. Wait 48-72 hours after an acute injury to use heat. Use heat to loosen tight joints and muscles associated with CHRONIC conditions. Additional information Alternate heat and ice for chronic conditions. Check skin for damage every 5 minutes (i.e. freezer burn-reddened/blistered skin). Do not use heat if you have no feeling in the affected body part. Use heat prior to self-massage, followed by movement and end with ice and stretching. When in doubt, use ice. Wait 1 hour in-between treatments.

Quick, Daily Movement Ideas for Performing Arts Students – Accessible Text

Quick, Daily Movement Ideas for Performing Artists Engaging in consistent movement habits is proven to be beneficial to our body and mind. It aids in circulation, digestion, metabolism, and resistance to illness. Movement breaks can lift our mood and improve concentration. Daily movement is different from exercise which is usually planned, structured, and repetitive to maintain fitness levels. Rather its goal is to reconnect us with our body’s natural desire to move and stimulate our blood flow and energy levels. Stand or take a walk while talking on the phone. Set an alarm every 45 minutes to take a brisk walk in the space you are in. Sit on an exercise ball as you work. Do 10 arm circles on each side. Move through three of your favorite yoga poses (e.g. tree pose, child’s pose, mountain pose, etc). Do 5 seated twists on each side in your chair. Jog in place for 30 seconds to 60 seconds. For quick movement videos delivered to your inbox weekly, subscribe to the Mind-Body Balance Series. For more ideas, watch “Take A Movement Break” on the SMTD Wellness YouTube playlist. Questions? Contact us at smtd-wellness@umich.edu

Seated Cooldown – Accessible Text

Seated Cooldown Upper Trapezius (Neck) Mid-Upper Back Hip Flexors (Thigh) Hamstrings Chest/Shoulders Shoulders/Triceps Low Back Glutes Video link: https://www.youtube.com/watch?v=VPz-ZfvFm9o&list=PLVy2jdQD7GRzQ2_q6dTb6ojLoh28DEnfa&index=7

Performing Without Pain: Jaw Pain and TMD – Accessible Text

What is TMD? TMD stands for temporomandibular disorders, including a group of conditions that cause pain around the jaw joint (TMJ) and the associated muscle groups. Common Symptoms Tension headaches Orofacial Pain Trouble chewing or opening mouth wide Joint clicking Jaw deviates to the left or right Dull, achy pain around the jaw joint around the jaw joint and muscles What can I do if I have jaw pain? Exercises and Stretches Place your fingers against your lower teeth and gently push your lower jaw down to open your mouth. Place the tongue at the roof of your mouth behind the front teeth. Hold tongue in this position as you slowly open and close your mouth Other Self-Treatments Hot-cold therapy: heat or ice packs Medications: NSAIDs & Tylenol Diaphragmatic breathing Rest and breaks from practicing Keep space between your teeth when at rest Check Out SMTD Wellness Resources! Read an interview with Dr. Stefany Barba Learn how TMD affects performing artists Links to self-massage videos, more exercises, and other campus resources Learn more about orofacial pain and TMD When do I seek professional help? Frequent jaw locking, especially if painful Daily jaw pain that is affecting your ability to partake in daily activities or performance Frequent headaches that worsen when using your jaw Jaw pain is not resolved with home care methods Questions? smtd-wellness@umich.edu

Sound Levels in Decibels – Accessible Text

Instrument Sound Levels by Decibels Trombone - 85-114 Clarinet - 85-114 Oboe - 95-112 Cello - 85-111 Timpani & Bass Dru - 106 French Horn - 90-106 Piccolo - 90-106 Flute - 92-103 Piano Fortissimo - 94-103 Violin - 82-92 NIOSH RECOMMENDED EXPOSURE LIMIT - 85 Fortissimo Singer - 70 Normal Conversation - 60

Be Proactive to Protect Your Hearing Health – Accessible Text

Be Proactive to Protect Your Hearing Health Notice warning signs: Notice tinnitus (ringing, buzzing, crackling, etc.), feeling like your ears are plugged, hyperacusis (intolerance to everyday loud sounds), or diplacusis (perception of hearing a tone differently in each ear). Avoid sound overexposure: Avoid sound overexposure in rehearsals by balancing repertoire practice (alternate loud and soft sections). Safe distance: Maintain a safe distance from sources of loud noise. Adjust listening levels: Keep MP3 players and phones at safe listening levels at approximately 1/3 volume (85 dB). Take breaks: Take breaks during exposure to elevated noise levels (quiet time). Use apps: Use an app to raise your awareness of loud sounds (e.g. NIOSH Sound Level Meter app). Wear earplugs: Wear musicians’ earplugs where possible (high quality non-custom molds are inexpensive; custom-made earplugs are best but may be more expensive). Educate yourself: Learn about safe decibel levels: 85 dbs - safe for 8 hours 90 db - safe for 2 hours 100 db - safe for 15 minutes 110 db - safe for 2 minutes Contact us: For information about hearing screenings and obtaining non-custom mold earplugs, reach out: Dr. Paola Savvidou, smtd-wellness@umich.edu. To schedule an appointment with a Michigan Medicine audiologist, please call 734-936-8051 for a time and convenient location.

Vocal Fitness & Wellness BASICS – Accessible Text

Warmup Take 7-10 minutes to calibrate your voice before active singing, skill-building exercises and technical voice work. Examples include: Gentle lip trills in head register Hums in a comfortable speaking range Water resistance exercises (see video) Cooldown Focus more on descending patterns. Incorporate the opposite of what you have been doing vocally (e.g. if you have been engaging in chest-dominant voice use, be sure to incorporate light head register cooldown exercises such as lip trills). Take Vocal Naps Take 15-90 minute voice breaks after active voice use (e.g. rehearsal, performance) Complete a vocal cooldown BEFORE beginning a vocal nap. Identifying Problems Notice early warning signs such as vocal fatigue, loss of higher range, decline in vocal quality, and an inability to sing softly in your higher head register. If you notice any of these symptoms and you are not ill, you could be developing a voice problem. Simple Voice Check Pulse on the word “you” 5 times in your head register at the softest volume you can. If you notice a delayed onset of sound, this can indicate a problem. Distributed Practice Practice for shorter periods more frequently. For example, instead of spending 1.5 hours in a practice room, practicing for 15 minutes 4-5 times during the day is better. Cross-Train Your Voice Even if you only sing in one vocal style, you should cross-train your entire vocal range. For example, if you only sing pop, rock, and R&B, you should still incorporate voice exercises that target your head register and vice versa. This will result in a more balanced voice that is more efficient. Vocal Budget Think of your voice as having a daily budget. Speaking and singing use up some of this budget. Loud speaking, throat clearing, and yelling all use a significant amount of your daily vocal budget. Consider where you can save vocal dollars over the course of the day, week, and month. Questions? smtd-wellness@umich.edu Content developed by Marci Rosenberg, MS, CCC, SLP Links to YouTube videos: Intro to Vocal Health Screenings Quick Vocal Warm-ups and Cooldowns

How to Maximize Your Earplugs – Accessible Text

How to Maximize Your Earplugs Insertion and Removal: Give yourself a few extra minutes prior to and after use to ensure good comfort and fit. Storage: Keep your earplugs in a place that is easy to remember, so wearing them is convenient and consistent. Adaptation: First use of the earplugs should be in a low-pressure environment, such as at home or during practice (e.g. not during a performance!). Our brains need time to adapt to new (and reduced) sound levels! Maintenance: The more regular the cleaning, the better! Wash your earplugs with mild soap and water. Your Earplugs: Settings with sound levels at or greater than 85 dBA (use NIOSH Sound Level Meter App on Smartphone) such as rehearsals, concerts, or sporting events.

Use Tech to Protect Your Hearing Health – Accessible Text

Use Tech to Protect Your Hearing Health SOUNDPRINT: This app allows you to measure sound levels to help determine if your listening environment is safe. NIOSH Sound Level Meter App: Designed to help users make informed decisions regarding their listening environment to promote better health and prevention efforts. Adjust Volume Volume Limit for Apple Settings - Sounds & Haptics - Headphone Safety Helpful Tips: Track headphone notifications in your Apple Health App Enable the “Noise” app on your Apple Watch. The device will monitor sound levels and send notifications when it’s too loud. This app allows you to measure sound levels to help determine if you listening environment is safe. Help promote quiet venues by submitting a sound measurement to help you and others find quiet and moderate spaces to hear and connect with others. Apple iOS: https://apps.apple.com/us/app/soundprint-find-a-quiet-place/id971189322 Google Play: https://play.google.com/store/apps/details?id=com.soundprint&hl=en_US&gl=US Volume Limit for Android Designed to help users make informed decisions regarding their listening environment to promote better health and prevention efforts. Apple iOS: https://apps.apple.com/us/app/niosh-slm/id1096545820 Contact Michigan Medicine Audiology: 734-936-8051 Scheduling options: Full comprehensive evaluation. An appointment with an audiologist to discuss appropriate hearing protection options for your hearing health and musical needs. Note: Most insurances will require an order from a primary care physician, or the campus health clinic. Please check with your insurance.

Reducing Injury Risk in the Practice Room – Accessible Text

Reducing Injury Risk in the Practice Room Warmup and Cooldown At least 10 minutes of active warm-up and 5 minutes of cool-down Dynamic (before or after practice) and static stretches (after practice) Active cardio to warm-up the body Posture and Technique Check in with your alignment Record yourself while you play or sing, evaluate your technique Schedule an appointment through the Performing Arts Health Clinic if pain or injury occurs Practice without the instrument Singing (for instrumentalists) Conducting Listen to recordings Clapping/chanting/rhythm syllables Mental practice Take Frequent Breaks Take a 5 minute break every 30 minutes Stretch, breathe, go for a walk Reduce static postures Avoid cramming Stress Management Practice mindfulness Engage in breathing exercises Make space in your day for rest, fresh air, or non-musical activities Release physical tension throughout the day; tension leads to injury Read more on the Performing Well blog! Questions? smtd-wellness@umich.edu
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