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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

    PDF Download • “Offertory” for this Sunday
    This coming Sunday, 12 October 2025, is the 28th Sunday in Ordinary Time (Year C). Its OFFERTORY ANTIPHON (PDF) is gorgeous, and comes from the book of Esther, as did the ENTRANCE CHANT last Sunday. Depending on a variety of factors, various hand-missals (all with Imprimatur) translate this passage differently. For instance, “príncipis” can be rendered: King; Prince; Lion; or Fierce lord. None is “more correct” than another. It depends on what each translator wants to emphasize and which source text is chosen. All these pieces of plainsong are conveniently stored at the blue-ribbon feasts website.
    —Jeff Ostrowski
    Why A “Fugue” Here?
    I believe I know why this plainsong harmonizer created a tiny fugue as the INTRODUCTION to his accompaniment. Take a look (PDF example) and tell me your thoughts about what he did on the feast of the Flight of Our Lord Jesus Christ into Egypt (17 February). And now I must go because “tempus fugit” as they say!
    —Jeff Ostrowski
    “Reminder” — Month of October (2025)
    Those who don’t sign up for our free EMAIL NEWSLETTER miss important notifications. Last week, for example, I sent a message about this job opening for a music director paying $65,000 per year plus benefits (plus weddings & funerals). Notice the job description says: “our vision for sacred music is to move from singing at Mass to truly singing the Mass wherein … especially the propers, ordinaries, and dialogues are given their proper place.” Signing up couldn’t be easier: simply scroll to the bottom of any blog article and enter your email address.
    —Jeff Ostrowski

Quick Thoughts

    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
    “Canonic” • Ralph Vaughan Williams
    Fifty years ago, Dr. Theodore Marier made available this clever arrangement (PDF) of “Come down, O love divine” by P. R. Dietterich. The melody was composed in 1906 by Ralph Vaughan Williams (d. 1958) and named in honor of of his birthplace: DOWN AMPNEY. The arrangement isn’t a strict canon, but it does remind one of a canon since the pipe organ employs “points of imitation.” The melody and text are #709 in the Brébeuf Catholic Hymnal.
    —Jeff Ostrowski

Random Quote

“Participation” in the Mass does not mean hearing our own voices. It means God hearing our voices. Only He knows who is “participating” at Mass. I believe, to compare small things with great, that I “participate” in a work of art when I study it and love it silently.

— Evelyn Waugh

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