Wellness for
Stage Technicians
and Roadies

Taking care of your body is critical to a long and successful career. This guide provides a simple framework for incorporating physical well-being into your daily routine to help prevent common injuries and manage muscle tension. This is a general introduction, as there are many other options available. Technicians and roadies would benefit from consulting with a performing arts medicine professional to address individual needs based on specific work demands and personal medical backgrounds.​

 

Your Pre-Work Routine

Preparing your body before a long day of physical work is essential. A quick combination of dynamic warm-ups brings blood flow to your body and prepares muscles for the demands of lifting, pushing, pulling, and long hours of standing or sustained awkward positions. Pair this with regular physical conditioning and workout routines to build the stability you need to stay healthy in the long term.

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Dynamic Warm up: Perform each of these dynamic movements for 30 to 60 seconds.

• For your neck: Gently and slowly roll your head from side to side.

• For your shoulders: Do large circles to warm up your shoulder joints.

• For your back and glutes: Gently twist your upper body from side to side.

• For your wrists: Make gentle circles with your wrists in both directions.

 

Conditioning & Activation: These exercises activate key muscles to build strength and stability. You can do these right before your shift as part of a warm-up, or incorporate them into your own strength and conditioning routine 1 to 2 days a week (or more) outside of work time. Aim for 1 to 2 sets of 10 repetitions for each exercise.

• For your neck: Gently pull your head straight back, as if you're making a double chin.

• For your shoulders: Gently squeeze your shoulder blades together and down, as if you're trying to pinch a pencil between them.

• For your back and glutes: Lying on your back with your knees bent, push through your feet to lift your hips off the ground, squeezing your glutes at the top.​

 

Essential Self-Care Tools

Having the right tools can make a huge difference in managing aches and pains. Here are some great options for self-care.

• Foam Rollers, Stick Rollers, & Massage Guns: These are great for releasing tension in large muscle groups like your legs, gluteals, back, and shoulders.

• Theracane: This tool is perfect for reaching hard-to-get knots, especially in your upper back and between your shoulder blades.

• Lacrosse Ball & Peanut Ball: These are excellent for targeted deep tissue work on tight spots or trigger points. The lacrosse ball works on single knots, while the peanut ball is ideal for parallel muscles along your spine from neck to low back. Just place the ball on the tight spot and use your body weight to apply pressure on the floor or against a wall.

• Exercise Bands: Use these for gentle strengthening exercises to maintain stability throughout your entire body.

• Normatec Compression System: This system uses dynamic compression to help improve circulation, reduce muscle soreness, and speed up recovery in your legs, hips, and arms.

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Post-Work Cool-down & Recovery

Cooling down helps your muscles relax, improves flexibility, and can significantly decrease your risk of injury. You can easily perform these stretches in a small space - even on a bed. Hold each stretch for 30 to 60 seconds. Remember to breathe and stretch to a gentle pull, not pain.

• Upper Trapezius Stretch: Gently tilt your head to one side, bringing your ear toward your shoulder.

• Pec Stretch: In a doorway or facing a wall, place your forearms on the frame or wall and gently step forward or turn away until you feel a stretch in your chest and shoulder.

• Cat-Cow: This classic back stretch can be done on your hands and knees, sitting up, or even standing with your hands against a wall.

• Piriformis Stretch (Figure-Four): While lying on your back, cross one ankle over the opposite knee and gently pull the bottom leg toward your chest to stretch the gluteals.

• Wrist Stretches: Perform wrist flexor and extensor stretches to counter the effects of a long day of work with your hands.

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Stay Healthy

Taking just a few minutes each day to focus on your physical well-being can make a powerful difference. Prioritizing your body's needs will help you stay healthy and perform your best.

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Bonus Videos and Education

URL: https://DPTKatie.medbridgego.com/

Access Code: BBHZ9AP4

 

Exercises

- Half Neck Circles  - 30-60 seconds

- Standing Shoulder Shrug Circles AROM Backward  - 30-60 seconds

- Standing Thoracic Rotation with Dowel  - 30-60 seconds

- Wrist Circumduction AROM  - 30-60 seconds

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- Seated Chin Tuck with Neck Elongation  - 2 sets - 10 reps - 5 hold

- Standing Scapular Retraction  - 2 sets - 10 reps - 5 hold

- Hip Bridge  - 2 sets - 10 reps - 5 hold

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- Foam Rolling Back Muscles 

- Theracane Over Shoulder 

- Theracane Under Arm  

- Standing Plantar Fascia Mobilization with Small Ball 

- Calf Mobilization with Small Ball 

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- Cat Cow  - 2 sets - 10 reps - 5 hold

- Upper Trapezius Stretch  - 3 reps - 30-60 seconds

- Standing Pec Stretch at Wall  - 3 reps - 30-60 seconds

- Supine Figure 4 Piriformis Stretch  - 3 reps - 30-60 seconds

- Standing Wrist Flexion Stretch  - 3 reps - 30-60 seconds

- Standing Wrist Extension Stretch  - 3 reps - 30-60 seconds

 

Patient Education

- What Is Pain?

- Low Back Pain