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Pope Saint Paul VI (3 April 1969): “Although the text of the Roman Gradual—at least that which concerns the singing—has not been changed, the Entrance antiphons and Communions antiphons have been revised for Masses without singing.”

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Views from the Choir Loft

Stress Relief Tip: Let Your Structure Do the Work

Keven Smith · August 17, 2020

WO WEEKS AGO I suffered my third hamstring pull of the summer. At least it was the left one this time. I’ve never been injury prone before, so if you want to blame 2020, I won’t stop you. (Have you heard that there are fire tornadoes now?)

My beloved, dreaded sprinting bridge in winter. I’m only in it for the endorphins.

My cardio workout involves running to a pedestrian bridge, running a series of sprints up the steep side of the bridge, and then running home. It’s a great way to burn off excess energy and clear the mind. Only I’ve obviously fallen out of good running technique in 2020 because I keep getting hurt.

One of my choir members has a solid grounding in physical therapy and human anatomy. After I offhandedly mentioned my latest injury in an email, she wrote me back the next morning with detailed instructions on stretching and rehab, as well as two video attachments of her performing the stretches she recommends.

Isn’t this one of the greatest benefits of being a church choir director? You meet the most remarkable people who will do anything for anyone without being asked. Will you stop right now and say a Hail Mary for this young lady, who is discerning religious life? Thank you.

As helpful as my friend’s tips were, I knew I also needed to fix my running technique. So I went to my bookshelf and pulled out ChiRunning, by Danny Dreyer. Dreyer’s approach to running is designed to imitate the principles of tai chi, about which I know nothing. It had been years since I had explored ChiRunning. I had forgotten how comfortable and natural this method can be if you just give it a chance to work.

I won’t get into running technique, other than to share the one element that really grabbed me: 

“The most basic concept behind ChiRunning and the way it optimally works is that you create a straight line with your posture, from the crown of your head to the bottoms of your feet. We call this your Column. When your Column is aligned properly, your body weight is supported primarily by your structure, not your muscles.” (pg. 61)

I’m already finding this advice helpful in my running. And I naturally stopped to consider how it would translate to singing and conducting.

It may be helpful to picture a straight line from the crown of the head to the bottoms of the feet. But I was more intrigued by the concept of the body weight being supported by the structure. 

Try it. Stand up straight—but don’t go to any great lengths to have “good” posture, because this can lead to tension. Make sure your weight is balanced evenly over the arches of both feet. Also, make sure you’re not slanting too far forward onto the balls of your feet, nor leaning back on your heels.

Next, simply be aware of the fact that your skeleton is holding up your body. What you’re really doing is giving your muscles permission to relax. Your bones are doing the hard work, so your muscles can step back and play a supporting role.

When I try this exercise, I feel little pockets of tension disappearing from head to toe. You might consider using it as a warmup activity with your choir; it takes only seconds. Like the Alexander Technique, it’s a natural, common-sense way to prepare our bodies for the rigors of making music.

Isn’t it amazing how good technique from one discipline can carry over to help you perform better in another? Now, if only “keeping my hands in the sound” could somehow help me keep my hamstrings healthy.

Opinions by blog authors do not necessarily represent the views of Corpus Christi Watershed.

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Filed Under: Articles Tagged With: stress, stress relief Last Updated: August 27, 2020

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About Keven Smith

Keven Smith, music director at St. Stephen the First Martyr, lives in Sacramento with his wife and five musical children.—(Read full biography).

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Corpus Christi Watershed

President’s Corner

    2-Voice Arr. • “Creator of the Starry Height”
    Do you direct a choir consisting of women or children only? (Some call this a “treble” choir.) Download a two-voice arrangement of Creator of the Starry Height set to the tune of IOANNES by clicking here and then scrolling to the bottom. In our times, this hymn is normally used during ADVENT, and the Latin title is: Cónditor alme síderum. It’s important to say “cónditor”—placing the accent on the antepenult—because ‘condítor’ in Latin means “one who embalms the dead.”
    —Jeff Ostrowski
    “Equal Voices” Choir Pieces
    My colleague, CORRINNE MAY, has posted some delightful compositions for equal voices: that is, choirs consisting of all men or all women. Included there are settings of the “Ave Maria” and “Tantum Ergo.” They strike me as relatively simple and not excessively lengthy. (In other words, within reach of volunteer singers.) Even better, all the scores have been made available as instant PDF downloads, completely free of charge. Bravo!
    —Jeff Ostrowski
    Typo in the “Missale Romanum” (1962)
    The 1962 MISSALE ROMANUM was a transitional missal. It was on its way to becoming the 1970 version, but wasn’t there yet. It eliminated certain duplications, downplayed the Prayers at the Foot of the Altar, expanded the role of laymen, minimized the Last Gospel, made many items optional, and so forth. Father Valentine Young spotted many typos in the 1962 MISSALE ROMANUM, especially incorrect accents. The Offertory Antiphon for this coming Sunday (OF kalendar) contains an error, citing the wrong verse from Psalm 118. It should be 118:107b, not 118:154. If you read verse 154, you’ll understand how that error crept in. [In this particular case, the error pre-dates the 1962 Missal, since the 1940s hand-missal by Father Lasance also gets it wrong.]
    —Jeff Ostrowski

Quick Thoughts

    “Our Father” • Musical Setting?
    Looking through a Roman Catholic Hymnal published in 1859 by Father Guido Maria Dreves (d. 1909), I stumbled upon this very beautiful tune (PDF file). I feel it would be absolutely perfect to set the “Our Father” in German to music. Thoughts?
    —Jeff Ostrowski
    New Bulletin Article • “12 October 2025”
    My pastor requested that I write short articles each week for our parish bulletin. Those responsible for preparing similar write-ups may find a bit of inspiration in these brief columns. The latest article (dated 12 October 2025) talks about an ‘irony’ or ‘paradox’ regarding the 1960s switch to a wider use (amplior locus) of vernacular in the liturgy.
    —Jeff Ostrowski
    “American Catholic Hymnal” (1991)
    The American Catholic Hymnal, with IMPRIMATUR granted (25 April 1991) by the Archdiocese of Chicago, is like a compendium of every horrible idea from the 1980s. Imagine being forced to stand all through Communion (even afterwards) when those self-same ‘enlightened’ liturgists moved the SEQUENCE before the Alleluia to make sure congregations wouldn’t have to stand during it. (Even worse, everything about the SEQUENCE—including its name—means it should follow the Alleluia.) And imagine endlessly repeating “Alleluia” during Holy Communion at every single Mass. It was all part of an effort to convince people that Holy Communion was historically a procession (which it wasn’t).
    —Jeff Ostrowski

Random Quote

“For any member of laity, who is at least somewhat literate, the ignorance of the Latin tongue, which we can call a truly Catholic language, indicates a certain lack of affection towards the Church.”

— Pope Pius IX

Recent Posts

  • 2-Voice Arr. • “Creator of the Starry Height”
  • PDF Download • Christmas Piece (SATB) — “Angels We Have Heard on High” with Text in Latin
  • “Equal Voices” Choir Pieces
  • A Practical Method of Projecting Solfege for Chant
  • PDF Downloads • Four (4) Simple Pieces in Harmony for Men’s Choirs

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