Over the years I have noticed more and more flute students are having wrist problems. As I visit area schools that is usually the number one problem with the young flutists. Any repetitive wrist motion, such as playing a flute, creates pressure on the medium nerve in the wrist. Once the nerves become inflamed, any use of the hand can be very painful. Eventually the condition could turn into Carpal Tunnel Syndrome (CTS).
Doctors usually prescribe wrapping the wrist and/or rest. After a few weeks, the inflamed nerve is usually better, and the student can resume practicing (gradually increasing the length of practice times).
To help prevent your wrists from needing medical attention, a few preventative measures should be used. First, it is very important that the hands are carefully placed when holding the flute. Make sure the wrists are free from any undo strain. Don't hesitate to ask a qualified flute teacher about proper hand placement.
Once the hand placement is correct, use some method that ease the stress from the repetitive motion of the hands. In a study at the Orthopedic and Reconstructive Center in Oklahoma City, researchers found some simple exercises to help reduce the stress on the medium nerve.
By stimulating the wrists and hands, you're helping to move along the fluid that is causing the pain and pressure on the nerve. According to the researchers, those who have hand-intensive, repetitive-type of jobs (such as musicians), need to take a break every hour and give their wrists and hands a break. The researchers also suggest warming up for five minutes with exercises, just as an athlete stretches before a run.
Case in point. When I was working on doctorate in flute performance from the University of Georgia, I was practicing up to 10-12 hours each day (3-4 hours at a time). Needless to say, I had major wrist problems with both hands. Fortunately, once I completed my degree and returned to less than 3-4 hours per day on average, all my wrist problems went away.
Researchers recommend the following exercises before you practice and during breaks. Repeat the exercises 10 times, then let your arms hand loosely at your sides and shake them out for a few seconds.
- Flex and stretch your wrists and fingers as if in a hand-stand position. Hold for five seconds.
- Straighten your wrists and relax your fingers. Hold for five seconds.
- Make tight fists with both hands. Hold for five seconds.
- Bend your wrists down, keeping tight fists. Hold for five seconds.
- Straighten your wrists and relax your fingers. Hold for five seconds.
Take care of hands and wrists and they will honor you in helping you achieve your goals as a great flutist someday!
Here are two videos on the correct hand positions on the flute:
https://www.youtube.com/watch?v=WP1C0baNYXY
https://www.youtube.com/watch?v=IeFXD98kr1A