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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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Quick Thoughts

19 May 2022 • “Trochee Trouble”

I’m still trying to decide how to visually present the “pure” Editio Vaticana scores, using what is (technically) the official rhythm of the Church. You can download my latest attempt, for this coming Sunday. Notice the “trochee trouble” as well as the old issue of neumes before the quilisma.

—Jeff Ostrowski
16 May 2022 • Harmonized Chant?

This year’s upcoming Sacred Music Symposium will demonstrate several ways to sing the CREDO at Mass. This is because—for many parishes—to sing a full-length polyphonic CREDO by Victoria or Palestrina is out of the question. Therefore, we show options that are halfway between plainsong and polyphony. You can hear my choir rehearsing a section that sounds like harmonized plainsong.

—Jeff Ostrowski
14 May 2022 • “Pure” Vatican Edition

As readers know, my choir has been singing from the “pure” Editio Vaticana. That is to say, the official rhythm which—technically—is the only rhythm allowed by the Church. I haven’t figured out how I want the scores to look, so in the meantime we’ve been using temporary scores that look like this. Stay tuned!

—Jeff Ostrowski

Random Quote

“If we continue to tolerate sad examples of liturgical abnormalities, experimentation, abuse, and simply poor-quality liturgies, why should we single out those connected to the ancient rites of the Church for special vigilance? It just doesn’t seem right.”

— An Example of a response (sent to Pope Francis) Re: the TLM

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