Preparing
Different roles at a festival require different kinds of movement. If you know you have a festival coming up (or if you work festivals year-round), check in with your body regularly. Within your own capabilities, needs, and limits ask yourself:
- Am I feeling able to create, perform and work with the energies required?
- Are there other supports I may need through periods of greater intensity that I can set up in advance?
- Is my working environment set up as ergonomically as possible?
- Do I have appropriate relevant clothing, such as decent shoes?
If you are working in a highly physical role, it can be a good idea to plan ahead, increase your activity level gradually and if helpful and possible for you, consider seeking professional help to provide you with a specific exercise plan.
R.A.M.P. Warm-ups
If you are performing, make warming up and cooling down an integral part of your routine. This allows you to not only learn the neuromuscular patterns required for your show but also allows you to connect with your company and colleagues (for a safe show!).
Aim to complete a RAMP warm up and a five minute cool down:
- R: Raise your heart rate. Get hot and sweaty.
- A: Activate the muscles you will need for your specific activity.
- M: Mobilise by moving through your body range of motion.
- P: Potentiate by getting specific. Do movements that you are going to do in your show.
Working on your feet
If your role requires you to be on your feet all day, wear comfortable shoes that provide you support; alternate your weight between feet (try to avoid sinking into your hip); keep your knees soft (try to avoid locking them back); maintain an awareness of your core; and keep moving if you can (avoid standing in the same spot or in the same position for long periods).
The following simple exercises keep your body moving:
If you are injured at work
- Shoulder rolls
- Neck stretches
- Calf stretches
- Upper body mobility
If you sustain an injury, try not to ignore it or push through it – seek medical assistance.
Try to avoid alcohol and self-medicating. Alcohol perpetuates inflammation and inhibits your processing and you may create more issues working (or socialising) on it because ‘it is not hurting’.
Adrenaline also may create a false sense of wellness so waiting for your adrenaline to settle is important to gauge the full situation of your injury.
A note for people creating works
If you have control over the direction, design or technical aspects of a show, think about ways you can support healthy movement for yourself and the people around you. Can you:
- Rigorously maintain occupational health and safety requirements?
- Adequately resource events and provide appropriate equipment to enable good manual handling?
- Create sets/props that can be bumped in easily which are not awkward (or can be broken down into more manageable components)?
- Schedule warm up and cool-down time for performers and for people engaging in heavy lifting or manual handling tasks?
- Ensure work-sites are adequately lit and well-ventilated?
- Create choreography, costumes, cues and direction that are safe and sustainable for your cast and crew?
- Role-model good self-care practices such as resting and taking sufficient breaks, seeking help when we need it and supporting others to do the same?
