How to Strum Properly on Guitar
RSI and Relaxation
So it's happened - after playing guitar for years (or possibly just after having started), RSI pain has occurred. Strumming now causes pain in the wrist, arm or elbow. Doctors have probably recommended rest, and now you have to relearn your technique from scratch.
Whether just beginning on guitar or at a more advanced level, poor technique will hinder an aspiring guitarist faster than most expect. Be aware that if you experience any pain while playing, first take a rest from playing for a few days, and then consult a doctor if the pain continues.
Extensors and Flexors
The major cause of guitarist RSI is due to a state of unbalance between muscles in the arm - the extensors and the flexors. Extend your right arm out in front of you, palm down. Extensors get used when you move your palm upwards, flexors contract when you move your palm downwards.
If either muscle group is more contracted or shorter than the other, it can lead to pain due to surrounding muscle groups in your hand and upper arm being pulled as you strum. An example of this is strumming with your wrist bent inwards - the flexing muscles are constantly straining, which will lead to overuse injuries.
Exercise
The most common occurrence of pain is a similar injury to Tennis Elbow. A good way to relieve pain caused by this injury is to turn the above exercise into a stretch:
- Extend right arm out, palm down.
- Flex right hand up and with the left hand pull it gently back.
- Rotate the right hand slowly to one side, then pull gently back. This should stretch a different part of your arm.
- Rotate right hand slowly the other way, and repeat above.
- Repeat this exercise for the left arm.
Relaxation and Stress Free Playing
The key to stress-free playing is relaxation. This does not mean letting your hands go extremely limp, like noodles, but keeping them at a state of neutral tension. It's the difference between holding a relaxed arm out in front of you, and then doing the same thing with your fist held tightly. Feel the tension?
Exercise
- Sit down with a guitar in the normal playing position.
- Reach across to the neck with the strumming arm and then gently slide it down the strings towards the bridge.
- When the bridge is reached, stop, and stay in that position.
- Be aware of your body and any tension you might be feeling: in the hand, arm or shoulder.
A common problem is tension in the shoulders, which then travels down the arm, to the hand. Try the above exercise again, very slowly, and concentrate on keeping the shoulders down and relaxed.
How to Begin
Most budding guitarists want to leap right in, fret a few chords and jam out with some cool riffs. While more fun, the practical approach is to start slow and build your way up. Zero Resistance strumming, and general practise, involves not focusing on what is played but how it's played.
Exercise
While muting the neck, try strumming slowly up and down. Let the pick hit each string in a gentle manner, the sound from each string ringing out with a minimum of force. Stop and check for tension. Be aware of your shoulders, and then focus on your arm and hand.
Areas of Stress
Here are some issues and sections of tightness to be aware of:
- Arm and wrist should be in a neutral position, wrist slightly bent inward. The arm and hand should form a mostly straight line. Do NOT bend the wrist out or inwards more than a visible amount. Minimal stress is key.
- Make sure your wrist isn't rotating too far back and forth. The hand should rock side to side more than back and forth. Holding the pick too far up causes this problem.
- Look at how you're holding the pick. It should be gripped between the tips of your thumb and forefinger, a quarter to one-fifth of an inch peeking through to strum and pick with.
- Uncurl and relax the middle, ring and little finger during up-down movement.
Be aware when strumming that most of the down-up movement should be wrist action, with some movement from the arm - don't move the elbow, if possible. Also, don't hold your elbow tightly against your body, as that will impede your strumming action.
Getting a Groove
Keeping all the above points in mind, try to spot check each area while strumming. Be aware of one, then another, and then yet another area of stress, until they're almost subconsciously cycling around in your awareness and the spot checking becomes second nature. Then try the below exercise.
Exercise
Start out slowly, then, using a metronome or tapping out beats with your feet, begin strumming faster and faster in small increments. Keep a record of how fast you're going, the beats per a minute (approximately, if you're foot-tapping - time it with a watch). If you can play a little faster while maintaining neutral muscle movements and a relaxed body, speed up your playing. Remember: focus on strumming a percussive groove, not fretting. Gradually begin fretting chords as you increase your speed, and go from there.
Eventually, strumming will be easy AND stress-free.
Wrist Biometrics for Guitar Players
How to Avoid RSI for Guitar Players
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