防止练琴受伤的5个小贴士

大卫·雷斯纳是一位古典吉他家和作曲家，曾在1975年多伦多和1981年日内瓦国际吉他比赛中获得冠军。上个世纪80年代，他患上了局灶性肌张力障碍，这种病症影响了他的右手弹吉他。他对此进行了深入研究，治愈了自己的右手。现在，作为局灶性肌张力障碍专家，他将研究发现传授给学生。

第一，不要害怕做大动作。小动作往往会产生紧张，移动自由比移动省力更重要。

第二，一般来说，让大肌肉在任一手臂上工作的方法是，感觉手臂的自然重量下垂，即使是在远离重力的向上运动中也是如此。

第三，在左手中，不要挤压拇指和手指之间的颈部。更确切地说，让手指从顶部或指关节（掌指关节）下降到弦上。这包括横按，应该轻轻地、毫不费力地按到弦上，从上关节而不是手臂开始移动。

第四，练习身体各部分的健康校准。强烈推荐亚历山大技巧、费尔登克雷斯法、普拉提、太极和瑜伽。

第五，注意腿部和骨盆区域的张力以及呼吸，这通常是上半身紧张的来源。

原文对照：

5 Tips to Prevent Guitar Injuries

By David Leisner

David Leisner is a classical guitarist and composer who won top prizes in the 1975 Toronto and 1981 Geneva International Guitar Competitions. He was struck with focal dystonia in the 1980s, a disorder that affected his right hand when playing guitar. His intense study of large-muscle groups led to him healing himself, and he now teaches these discoveries to students as an expert on focal distonia.

1. Don’t be afraid of large motions. Small motions often create tension. Freedom of motion is more important than economy of motion.

2. Generally, the way to allow the large muscles to work in either arm is to feel the natural weight of the arm falling, even in upward motions that are away from gravity.

3. In the left hand, don’t squeeze the neck between the thumb and fingers. Rather, let the fingers drop to the strings from the top, or knuckle (metacarpophalangeal) joint. That includes the bar finger, which should be snapped lightly and effortlessly to the string, originating the movement from the top joint, not the arm.

4. Study the healthy alignment of all parts of your body. Highly recommended are Alexander technique, Feldenkrais method, Pilates, tai chi, and yoga.

5. Pay attention to tension in your legs and pelvic area and to your breathing, which are often sources of tension in your upper body.