Play pain-free

– without tension and aches in your body

Do you feel that your body is telling you to stop when you play? Tension, aches, or stress can creep into your music-making and affect your technique, expression, and enjoyment of playing. This course shows you how to deal with overload and tension that prevent you from feeling good and playing to your full potential as a musician.

The course is given digitally on five occasions and is led by physiotherapist and musician Maria Sjögren, who combines ergonomic knowledge with a deep understanding of the physical challenges faced by musicians. Through practical exercises, reflection, and theory, you will learn to identify and change patterns that lead to strain and pain.

You will gain a comprehensive understanding of how the body supports music-making—from posture and breathing to playing ergonomics. Each session has a specific theme and includes both theory and practice, with the opportunity to directly apply the content to your particular instrument and needs.

The course is suitable for both those who want to prevent problems and those who already experience pain or tension in connection with their playing.

Course content

Session 1: Free posture and pain-free neck

• Explore the body's deep posture chain that provides support and relief

• The role of the neck in balance, posture, and freedom in playing

• Exercises for relaxation and stability

Session 2: Shoulders and arms in interaction with the instrument

• How shoulder movements affect technique and endurance

• Strategies for preventing overload and tension

Session 3: Hand function and playing ergonomics

• Freedom of movement, precision, and ergonomics in playing

• How to strengthen and stabilize without overloading

Session 4: The whole – the body and the instrument

• The importance of breathing for tension and presence

• Weaving together all the parts

Reflection, application, and instrument-specific tips

You will take away

• Practical exercises to use directly in your everyday playing

• Knowledge about how your body functions in relation to your instrument

• Strategies for managing and releasing tension

• The prerequisites for playing with greater freedom, sustainability, and presence

Opportunity for individual coaching

All courses can be supplemented with individual coaching by Maria Sjögren.

This gives you the opportunity for in-depth study and personal guidance:

• Customized exercises based on your body and your instrument

• Strategies for managing tension, pain, or stress when playing music

• Feedback and tips for developing sustainability based on your specific needs.

Individual coaching allows you to apply the principles of the courses directly to your everyday life as a musician and receive personal support in playing both sustainably and with more freedom.