Several years ago I developed a shoulder problem that had me seeking help from two different specialists and a chiropractor. This culminated in trying a cortisone injection. I was at a loss and so were my healthcare providers. That same day I played drums at a regular evening gig. I experienced an unpleasant and painful reaction to the cortisone injection. Fortunately, I was able to play the gig, but I walked away from the experience knowing that cortisone injections were something I'd never try again.

In my case, there was a strong connection with caffeine. I was over-consuming for many months leading up to my shoulder problem. It was purely accidental that I discovered caffeine was severely aggravating the underlying issue. The rest was resolved with specific exercises – the kind I will share with you today.

Reading time: 4 minutes 👓

In the last edition of Liner Notes, I covered nutrition strategies for touring musicians. Today, I'll discuss staying healthy on the road by focusing on exercise and movement.

I've only been involved in a handful of short tours, but have performed enough to know that it's easy to overlook the connection between routine fitness and performing. As a lifelong drummer, I'm very familiar with the physical demands of performing regularly, and aging has increased the physical demand. Recovery time is a bit longer than it used to be, especially after drumming gigs. My more recent lead vocal gigs are less physically demanding but also require a thoughtful exercise and recovery routine.

My exercise regime is by no means intense, but it's regular. It's been that way for so long, I don't remember the last time I experienced serious physical problems from touring or performing. I focus more on recovery nowadays, mostly winding down and resting.

Touring adds a layer of challenge with long sits in cars, planes, and trains. Add irregular sleep in unfamiliar towns and life can become difficult quickly. Let me share some ideas that can help you meet your fitness needs on the road.

Equipment-Free Workout Fundamentals

It can be easy to make excuses for not having a road fitness routine. What about equipment? We can't be expected to pack weights for a tour and hotel gyms are often disappointing if they exist at all.

This is why bodyweight exercise makes sense. It travels with you everywhere, costs nothing, and can be surprisingly effective at maintaining strength and mobility where it matters most for performers.

Why body weight exercise is perfect for musicians

Bodyweight exercise is ideal for musicians for several practical reasons:

• It requires zero equipment: You already have everything you need - your own body. No need to find a gym at midnight after a show or squeeze dumbbells into your already overloaded tour van.
• It can be done in minimal space: Most hotel rooms are tiny, but you only need enough floor space to lie down for a complete workout.
• It's time-efficient: When you're rushing between soundcheck, interviews, and performances, you can fit in a quality 10 to 20-minute session.
• It's surprisingly effective: Simple movements like push-ups, squats, and planks maintain most of the strength needed for performance.
• It's gentler on joints: As musicians, our joints (especially hands, wrists, and shoulders) are our livelihood. Bodyweight training typically allows for more control and less risk than handling heavy weights.

Principles for effective minimal-space workouts

Through years of experience in tiny hotel rooms and backstage areas, I've adopted a few principles that make these workouts effective:

• Consistency trumps intensity: A mindful 15-minute routine you do four times a week beats an intense 60-minute session you only manage once a month.
• Compound movements give more bang for your buck: Exercises that work multiple muscle groups simultaneously deliver more benefits in less time than isolated movements.
• Movement quality matters more than quantity: Doing 10 perfect push-ups with proper form and breathing delivers more benefit than 30 sloppy ones.
• Adapt to your energy levels: Some days on tour, you'll have more energy than others. Listen to your body and scale workout intensity accordingly.
• Use variations to progress or modify: Any bodyweight exercise can be made easier or harder. Can't do a full push-up? Start on your knees or against a wall.

Focus on movements that counteract "musician postures"

Perhaps the most important aspect of road fitness for musicians is awareness of the physical patterns our instruments create in our bodies. Each instrument tends to pull us into certain postures that, over time, can create imbalances and pain.

As a drummer I have to devote much of my focus to posture, avoiding rounded shoulders and a collapsed chest from hours leaning slightly forward over the kit. For guitarists and bass players, it might be the awkward player's twist – one shoulder higher than the other and neck tilted down.

The key is identifying your instrument's pattern and incorporating targeted movements that counteract these tendencies. Here are a few essential ones:

For the forward head/rounded shoulder posture (common in most musicians):

• Wall slides and chest openers to counter the forward pull
• ​Face-the-wall thoracic rotations to regain upper back mobility
• Superman holds to strengthen the upper back muscles

For asymmetrical instrument holders (guitar, violin, etc.):

• Side planks on both sides to balance core strength
• Cross-body reaches in a quadruped position (from all fours)
• Asymmetrical stretching that favors your instrument's "opposite" side

For repetitive hand/wrist movements:

• Wrist mobility circles in both directions
• Finger extensions (the opposite of gripping/fretting movements)
• Forearm rolling with conscious relaxation

Just 5 minutes of these corrective movements daily can make a remarkable difference in how you feel after performances.

A Simple 5-Minute Morning Routine

When I wake up in an unfamiliar hotel bed, my body often offers an immediate critique of mattress quality. This is precisely when I most need a quick mobility routine.

Try these simple movements:

• Gentle neck rolls: Slow circles in both directions
• High knee marching: Start slow, gradually increase height
• Arm circles: Work from small to large movements
• Bodyweight squats: Focus on form, not quantity
• Simple spinal waves: Roll through each vertebra while on hands and knees

Want more detail? Check out these great mobility routines available online that require minimal space:

​15 Min. Daily Mobility Routine For All Levels​

​15 Min. Morning Mobility Routine​

Want more in-depth strategies? Liner Notes Insider subscribers receive comprehensive guides including detailed workout plans, instrument-specific exercise routines, and recovery protocols. [Upgrade here] to access these exclusive resources.

As a Liner Notes Insider, you'll also get:

• Deep-dive analysis and actionable strategies from extensive industry research
• Expert interview breakdowns with step-by-step implementation guides
• Access to my curated resource library and tools
• Monthly Q&A sessions for personalized guidance
• Priority access to special events and workshops
• First look at new resources and research findings

In the next edition of Liner Notes... I'll expand beyond morning mobility with practical workout strategies that fit into even the most chaotic tour schedule. You'll get a simple but effective hotel room exercise routine that requires zero equipment and minimal space.

I'll also share basic tips for managing exercise timing around performances – when to push harder and when to focus on recovery – plus a few simple ways to incorporate movement throughout your day, even when schedule and space seem impossible.

What about you? Have you found any particular stretches that help with your instrument? Please let me know – I love featuring reader insights in this newsletter and on the podcast!

Peace, love and more moving,
Robonzo

Questions, thoughts, complaints? Just hit reply to reach me directly! I'd love to hear from you. 📬

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