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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

    New Bulletin Article • “14 September 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 14 September 2025) discusses OFFERTORY ANTIPHONS and contains a wonderful quote by Archbishop Fulton J. Sheen.
    —Jeff Ostrowski
    PDF Download • Draft Copy (Pamphlet)
    A few days ago, I posted a draft copy of this 12-page pamphlet with citations about the laity’s “full, conscious, and active participation.” Its basic point or message is that choir directors should never feel embarrassed to teach real choral music because Vatican II explicitly ordered them to do that! We’ve received tons of mail regarding that pamphlet, with many excellent suggestions for improvement. Please feel free to chime in!
    —Jeff Ostrowski
    “Entrance Chant” • 23rd (Ordinary Time)
    This coming Sunday, 7 September 2025, is the 23rd Sunday in Ordinary Time (Year C). You can download the “Entrance Chant,” conveniently located at the feasts website. I also recorded a rehearsal video for it (freely available at the same website). The Communion Chant includes gorgeous verses in FAUXBOURDON. I attempted to create a rehearsal video for it, and it’s been posted at the feasts website, called by some: “church music’s best kept secret.”
    —Jeff Ostrowski

Quick Thoughts

    Karl Keating • “Canonization Questions”
    We were sent an internet statement (screenshot) that’s garnered significant attention, in which KARL KEATING (founder of Catholic Answers) speaks about whether canonizations are infallible. Mr. Keating seems unaware that canonizations are—in the final analysis—a theological opinion. They are not infallible, as explained in this 2014 article by a priest (with a doctorate in theology) who worked for multiple popes. Mr. Keating says: “I’m unaware of such claims arising from any quarter until several recent popes disliked by these Traditionalists were canonized, including John XXIII, Paul VI, and John Paul II. Usually Paul VI receives the most opprobrium.” Mr. Keating is incorrect; e.g. Father John Vianney, several centuries ago, taught clearly that canonizations are not infallible. Archbishop Fulton J. Sheen would be another example, although clearly much more recent than Saint John Vianney.
    —Corpus Christi Watershed
    Vatican II Changed Wedding Propers?
    It’s often claimed that the wedding propers were changed after Vatican II. As a matter of fact, that is a false claim. The EDITIO VATICANA propers (Introit: Deus Israel) remained the same after Vatican II. However, a new set of propers (Introit: Ecce Deus) was provided for optional use. The same holds true for the feast of Pope Saint Gregory the Great on 3 September: the 1943 propers (Introit: Si díligis me) were provided for optional use, but the traditional PROPRIA MISSAE (Introit: Sacerdótes Dei) were retained; they weren’t gotten rid of. The Ordo Cantus Missae (1970) makes this crystal clear, as does the Missal itself. There was an effort made in the post-conciliar years to eliminate so-called “Neo-Gregorian” chants, but (contrary to popular belief) most were retained: cf. the feast of Christ the King, the feast of the Immaculate Conception, and so forth.
    —Corpus Christi Watershed
    Solemn “Salve Regina” (Chant)
    How many “S” words can you think of using alliteration? How about Schwann Solemn Salve Score? You can download the SOLEMN SALVE REGINA in Gregorian Chant. The notation follows the official rhythm (EDITIO VATICANA). Canon Jules Van Nuffel, choirmaster of the Cathedral of Saint Rumbold, composed this accompaniment for it (although some feel it isn’t his best work).
    —Corpus Christi Watershed

Random Quote

“It will not be Rome to tell you what you should do, no: because you have the charism. …you have the Holy Spirit for this. If Rome were to begin to make the decisions it would be a blow to the Holy Spirit, who works in the particular Churches.”

— Pope Francis (27 March 2023)

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