Playing the double bass is a full-body experience. Between the long rehearsals, quick shifts, and the weight of the instrument, your body is your first instrument — and it needs care. Strength training and mobility work can protect your back, shoulders, and wrists, while improving endurance so you can perform at your best without pain.

Simple habits like warming up before practice, stretching after gigs, and adding a few core-strength exercises to your weekly routine can make a huge difference. The goal isn’t just to avoid injury — it’s to play with more freedom, power, and expression for years to come.

Your music deserves a body that’s ready for it.

5 Exercises for Double Bass Strength & Injury Prevention

1. Wall Angels
   • Why: Improves posture, opens chest, reduces shoulder tension.
   • How: Stand with your back against a wall, arms bent at 90°, and slowly raise/lower them like making a snow angel. 2×10 reps.
   • https://www.youtube.com/watch?v=ywYi4rBhRBQ
2. Dead Bug Core Activation
   • Why: Builds deep core stability for long playing sessions.
   • How: Lie on your back, arms and legs in the air. Lower opposite arm and leg slowly without arching your back. 2×8 per side.
   • https://www.youtube.com/watch?v=o4GKiEoYClI
3. Farmer’s Carry (with a kettlebell or dumbbell)
   • Why: Trains grip strength and shoulder stability — similar to carrying your bass.
   • How: Hold a heavy weight at your side, walk slowly for 20–30 seconds per arm. Repeat 3×.
   • https://www.youtube.com/watch?v=8OtwXwrJizk
4. Hip Flexor Stretch
   • Why: Releases tension from long sitting or standing sets.
   • How: Kneel on one knee, push hips forward gently, hold 20–30 sec each side.
   • https://www.youtube.com/shorts/ZQXGUfGmgKc
5. Forearm Extensor Stretch
   • Why: Prevents overuse injuries in the left hand and wrist.
   • How: Extend one arm, palm down. Use the other hand to gently pull fingers toward you. Hold 15–20 sec per side.
   • https://www.youtube.com/watch?v=Ayhu7TzNGSQ