Health and Safety For Musicians

Student Information Sheet

• Welcome to the music program at GRAND RAPIDS COMMUNITY COLLEGE.
• Vocal health is important for all musicians and essential to lifelong success for singers.
• This information will be shared during your Performance Class and through your learning management
  system.
• Understanding basic care of the voice is essential for musicians who speak, sing, and rehearse or teach
  others.
• Practicing, rehearsing, and performing music is physically demanding.
• Musicians are susceptible to numerous vocal disorders.
• Many vocal disorders and conditions are preventable and/or treatable.
• Sufficient warm-up time is important.
• Begin warming up mid-range, and then slowly work outward to vocal pitch extremes.
• Proper alignment, adequate breath support, and correct physical technique are essential.
• Regular breaks during practice and rehearsal are vital in order to prevent undue physical or vocal stress and
  strain.
• It is important to set a reasonable limit on the amount of time that you will practice in a day.
• Avoid sudden increases in practice times.
• Know your voice and its limits, and avoid overdoing it or misusing it.
• Maintain healthy habits. Safeguard your physical and mental health.
• Drink plenty of water in order to keep your vocal folds adequately lubricated. Limit your use of alcohol,
  and avoid smoking.
• Day-to-day decisions can impact your vocal health, both now and in the future. Since vocal strain and a
  myriad of other injuries can occur in and out of school, you also need to learn more and take care of your
  own vocal health on a daily basis. Avoid shouting, screaming, or other strenuous vocal use.
• If you are concerned about your personal vocal health, talk with a medical professional.
• If you are concerned about your vocal health in relationship to your program of study, consult [Name of
  Contact at Institution].
• This information is provided by the National Association of Schools of Music (NASM) and the Performing
  Arts Medicine Association (PAMA). For more information, check out the other NASM-PAMA
  neuromusculoskeletal health documents, located on the NASM Web site at the URL linked below.
  https://nasm.arts-accredit.org/publications/brochures-advisories/nasm-p…
• See also the NASM/PAMA Student Information Sheet on “Protecting Your Neuromusculoskeletal Health.”
  Vocal health is an aspect of neuromusculoskeletal health.

The health information provided here has been reproduced pursuant to permission from the National Association of
Schools of Music Performing Arts Medicine Association. All health information has been provided for the benefit of
Grand Rapids Community College students, faculty, staff and guests. No health information provided by the College
should be considered as a means of diagnosing or treating any injury or health condition, and the information provided
here should not be considered as a substitute for treatment, consultation or advice provided by a medical professional. All
students, faculty, staff and guests should consult with a medical professional regarding any actual or potential injury,
illness or other health condition(s).

Vocal Health

The Music Department of GRCC believes in maintaining healthy practices and performance habits by making available to all persons, resources and guidelines for vocal health. These practices and protocols largely depend on the personal choices made by each regarding health and safety, and fulfillment of these practices lie solely on their use in order to maintain the health and well being of each individual. An individual who practices, rehearses or performs on an instrument or vocally has the potential to suffer injuries due to repetitive motion related to the characteristics of each. Such injuries as carpal tunnel syndrome, tendonitis, bursitis, and arthritis as well as failing posture, excessive force, overuse, stress and inadequate rest can exacerbate and contribute to chronic injuries. Organizations now exist that are fully dedicated to the support and maintenance of musician health. NASM, in collaboration with the Performing Arts Medical Association (http://www.artsmed.org) offers useful information regarding musician health and maintenance. ALL GRCC students are encouraged to visit this site to gather key information regarding their profession. Students can also visit the NASM website on neuromusculoskeletal and vocal health: https://nasm.artsaccredit.org/publications/brochures-advisories/nasm-pama-nmsvocal-health/, and the National Center for Voice and Speech for a complete list of medications causing side effects: http://www.ncvs.org.

• GRCC’s Office of Student Life and conduct addresses issues regarding the effects of alcohol, smoking and drugs on the body and voice.
• GRCC Counseling Center offers support and available services regarding physical and mental health.

Neuromusculoskeletal Health

Due to the physical demands of performing music, musicians are potentially subject to numerous neuromusculoskeletal disorders. Many of these disorders can be categorized as congenital; others related to repetitive motion; yet others the result of a specific injury or unrelated trauma. Certain innate conditions can increase an individual’s risk factor for developing behavior disorders. Neuromusculoskeletal disorders and conditions can be treatable or prevented with healthy practices and protocols:

• Physical warm ups that are group or self-directed.
• Attention to postures and body alignment.
• Scheduled breaks during practice sessions to relieve stress and reduce repetitive motion.
• Setting a reasonable practice or rehearsal time.
• Meaningful assessment and mindfulness during practice sessions.
• Understanding your body and its limitations, especially monitoring strength and stamina during sessions.

Each practice and rehearsal session should be monitored for maintaining healthy habits and protecting your physical and mental state.

If an individual has continued concerns regarding their personal musculoskeletal health, take time to seek out a medical professional or your applied professor who can guide you to an appropriate contact person.

Vocal Health and Injury Prevention

• Maintain your general health in addition to adequate rest to minimize fatigue.
• Exercise regularly and eat a balanced diet. Seek a Dietician or Nutritionist who is licensed to help regulate and balance your food intake.
• Avoid caffeinated drinks (coffee, tea, and soft drinks) alcohol and spicy, acidic foods, and dairy products if you have food sensitivities.
• Maintain appropriate body hydration; the National Academies of Sciences suggests 3.7-2.7 liters daily.
• Maintain indoor climates by using a humidifier at night for the dryness.
• Limit your vocal use while at your job, during social occasions and places where amplification is used.
• Avoid loud coughing, throat clearing, decrease yelling, and think before utilizing hard vocal attacks during conversations.
• Always warm up your speaking voice slowly with total mindfulness and mental focus; allowing sufficient time for this is crucial.
• Monitor physical aspects of your body, posture and alignment before moving to the breathing process.
• Learn to breathe quietly and allow your body to compress air efficiently alleviating neck and excess body tension.
• Pay attention to your body and the coordinating factor of breath and free flow phonation.
• If pain or tension occurs, stop and reassess or ask a professional who can guide and monitor your behavior.
• Rely on vocal cool-down exercises to balance blood flow, air pressure and release tension.
• Use daily meditation exercises for stress relief, anxiety, focus and healing as a means of supporting the body and mind as a whole.
• Know thyself! Know your physical limitations in order to avoid overdoing.

The health information provided here has been reproduced pursuant to permission from the National Association of Schools of Music Performing Arts Medicine Association. All health information has been provided for the benefit of Grand Rapids Community College students, faculty, staff, and guests. No health information provided by the College should be considered as a means of diagnosing or treating any injury or health condition, and the information provided here should not be considered as a substitute for treatment, consultation or advice provided by a medical professional. All students, faculty, staff and guests should consult with a medical professional regarding any actual or potential injury, illness or other health condition(s).

Student Information Sheet on Noise-Induced Hearing Loss

• Welcome to the music program at GRAND RAPIDS COMMUNITY COLLEGE.
• Hearing health is essential to your lifelong success as a musician.
• This information will be shared during you performance class and during your ensemble rehearsal.
• Noise-induced hearing loss is largely preventable. You must avoid overexposure to loud sounds,
  especially for long periods of time.
• The closer you are to the source of a loud sound, the greater the risk of damage to your hearing mechanisms.
• Sounds over 85 dB (your typical vacuum cleaner) in intensity pose the greatest risk to your hearing.
• Risk of hearing loss is based on a combination of sound or loudness intensity and duration.
• Recommended maximum daily exposure times (NIOSH) to sounds at or above 85 dB are as follows:
  • 85 dB (vacuum cleaner, MP3 player at 1/3 volume) – 8 hours
  • 90 dB (blender, hair dryer) – 2 hours
  • 94 dB (MP3 player at 1/2 volume) – 1 hour
  • 100 dB (MP3 player at full volume, lawnmower) – 15 minutes
  • 110 dB (rock concert, power tools) – 2 minutes
  • 120 dB (jet planes at take-off) – without ear protection, sound damage is almost immediate
• Certain behaviors (controlling volume levels in practice and rehearsal, avoiding noisy environments, turning down the volume) reduce your risk of hearing loss. Be mindful of those MP3 earbuds. See chart above.
• The use of earplugs and earmuffs helps to protect your hearing health. Day-to-day decisions can impact your hearing health, both now and in the future. Since sound exposure occurs in and out of school, you also need to learn more and take care of your own hearing health on a daily basis.
• It is important to follow basic hearing health guidelines established by the Performing Arts Medicine Association.
• It is also important to study this issue and learn more by navigating to https://artsmed.org/.
• If you are concerned about your personal hearing health, talk with a medical professional.
• If you are concerned about your hearing health in relationship to your program of study, consult your ensemble director or applied professor.

The health information provided here has been reproduced pursuant to permission from the National Association of Schools of Music Performing Arts Medicine Association. All health information has been provided for the benefit of Grand Rapids Community College students, faculty, staff and guests. No health information provided by the College should be considered as a means of diagnosing or treating any injury or health condition, and the information provided here should not be considered as a substitute for treatment, consultation or advice provided by a medical professional. All students, faculty, staff and guests should consult with a medical professional regarding any actual or potential injury, illness or other health condition(s).