Issue link: http://digital.copcomm.com/i/1351516
C A S Q U A R T E R L Y I S P R I N G 2 0 2 1 57 scapular muscles, and core muscles is still necessary to reduce the likelihood of developing pain patterns and injuries associated with prolonged overhead arm positioning. Utility Sound Technician As the jack of all trades, the utility sound tech is vulnerable to overuse injuries associated with bending, lifting, twisting, and squatting on top of the injuries already mentioned. Focusing on core and glute strength can go a long way to help prevent injuries such as low back pain and knee pain. Injury Prevention Programs I have provided example programs (see the article's second page) for some general injury prevention exercises that can be performed easily during breaks with limited equipment. Taking the time to perform these exercises every day can help prevent a wide range of overuse injuries. While these examples were developed for issues associated with the tasks of each crew member, all of us can benefit from performing any of the stretches and exercises. OTHER CONSIDERATIONS Manual Therapy/Massage In the post-COVID environment, manual therapy interventions (deep tissue massage, stretching, myofascial release, joint manipulations, etc.) can be incredibly useful for preventing injury. These techniques, delivered by a doctor of physical therapy, are more specific than can be provided by a massage therapist. Physical therapists have the unique ability to diagnose movement pattern dysfunctions and treat injuries before they develop to the point of needing time away from work. Many of you already take time out of your busy days to go see chiropractors and physical therapists. It is my belief that by changing the on-set culture to include physical therapists in the standard roster of medical professionals that can be found on set (medics, massage therapists, etc.), the industry will be able to save time and, ultimately, money by protecting their cast and crew from costly injuries. And with that, I'll hand it back over to Bryan. Making a Habit of It One of the most difficult aspects of these routines is sticking to them. One study I read concluded that it takes 66 days to develop a new habit. With changing schedules, jobs, and locations, maintaining a stretching/exercise program is challenging. This is where awareness can really help. Awareness of your body's needs and the health benefits provided from maintaining a program until it becomes habitual. What about those times that you absolutely can't stick to your routine? I talked with Karol Urban about client approval days where she is booked tightly all day. On those days, Karol will also try to get in her routine before work. Under those circumstances, it is especially important to be aware of your posture and remember that shifting your position doesn't cost any time but might save you some pain. A re-recording mixer is also frequently working in a space designed by someone else and has limited ability to conform the ergonomics to their physique. With this in mind, it is important to understand that ergonomics don't begin and end at work—paying special attention to the ergonomics of your living space is also important. For instance, if you sit all day at work, you might want to have a standing desk at home. CONCLUSION Through ergonomics, we have the potential to not only greatly improve our working conditions, but to improve quality of life. Pain reduction, injury reduction, and increased efficiency are all benefits that can be gained through application of the devices and techniques discussed in this article. But like so many things, the greatest benefits don't come without active participation and diligence. I wouldn't go as far as to use the cliché, "No pain, no gain," but your active engagement is required to get the most out of this discipline.