In part one of our “Staying Strong on the Road” series, I shared my shoulder injury story and the foundation of movement for touring musicians—why bodyweight exercise makes sense and a 15-minute morning mobility routine to start your day right. Today, I’ll build on that foundation with more comprehensive strategies.

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The 20-Minute Hotel Room Workout

Sometimes you need more than just morning mobility—especially after sedentary travel days when your body craves more intensive movement. That’s when a simple but effective workout can make all the difference.

The beauty of this routine is that it hits every major muscle group in just 20 minutes and requires nothing but a small patch of hotel room floor.

Warm-Up Sequence (5 minutes)

Always start with a proper warm-up to prevent injury:

• Joint mobility flow: Gently circle each major joint from head to toe
• Bodyweight squat to reach: 10-15 slow squats with overhead reach at the top
• Push-up to downward dog alternation: 5-10 reps flowing between positions
• Gentle core activation: 10-15 dead bugs or bird dogs

Main Workout (12 minutes)

Here’s a simple circuit approach: perform each exercise for 40 seconds, rest for 20 seconds, then move to the next. Complete the full circuit 3 times.

Start with these foundational movements:

• Bodyweight squats
• Push-ups (modified as needed)
• Alternating lunges
• Lateral lunges
• Basic plank holds

This circuit hits every major muscle group while requiring zero equipment. Remember—form over quantity!

Cool-Down (3 minutes)

Never skip the cool-down:

• Deep breathing to bring heart rate down
• Basic stretches for major muscle groups, holding each for 15-20 seconds

Instrument-Specific Preventative Exercises

Each instrument creates unique physical demands. Here’s a quick overview of targeted exercises:

For Drummers:

• Shoulder blade squeezes to counter forward-rounded positions
• Wrist rotations with controlled resistance for stick control
• Ankle alphabet exercises for pedal work
• For String Players:
• Reverse prayer stretch to counter constant forward reach
• Finger extensions with resistance to balance fretting muscles
• Cross-body shoulder stretches for the side bearing instrument weight

For Vocalists:

• Chin tucks to align head over shoulders
• Diaphragmatic breathing exercises for support
• Gentle neck stretches for the scalene muscles
• For Keyboard Players:
• Forearm pronation/supination exercises
• Doorway chest stretches to counter forward reach
• Basic finger independence movements

Movement Snacks: Quick Options for Busy Days

Some days, even 20 minutes seems impossible. That’s where “movement snacks” come in—brief activity bursts that add up:

Try these 5-minute mini-routines:

• Quick circuit: 30 seconds each of jumping jacks, push-ups, squats, plank, burpees (repeat twice)
• Backstage energizer: Mix of cardio and strength movements to prepare for performance
• Simple hallway walks or stair climbs during venue downtime

Recovery Basics After Performances

The hour after stepping off stage is critical. Simple self-massage and stretching can make a huge difference:

Self-Massage Techniques:

• Gentle facial and jaw release for tension from focused performance
• Neck and shoulder relief using fingertip pressure
• Hand and forearm care with squeeze-and-release techniques
• Post-Show Stretching: A 5-minute sequence targeting performance-affected areas:
• Postural reset and alignment
• Shoulder circles and arm stretches
• Side body lengthening and gentle twists

Practical Implementation Tips

Making movement happen on tour requires strategy:

• Start small with just 1-2 non-negotiable practices
• Use location triggers (hotel rooms = stretching time)
• Focus on frequency over duration
• Remember: something is always better than nothing

Want more? Liner Notes Insider subscribers get access to detailed instrument-specific routines, advanced recovery protocols, and energy management strategies. Upgrade here to unlock the full toolkit.

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

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What’s your road fitness strategy? Hit reply and share them—I love featuring reader thoughts in this newsletter and on the podcast!

Peace, love and more cowbell,
Robonzo

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

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