Hey photographers…
whether you're at home or on the road traveling to your next shoot, these five little workouts can be done anywhere and will help keep you in the game. I had a ton of fun making this little video with Lisa to help show you exactly how each move is performed. Hope you get a kick out of seeing just how out of balanced I am… LOL!!!! No, but really, you can do these no matter your level of fitness and they will help!
Hope you find it as amusing as I did fun…
If you want a cheat sheet to print out and have as a reminder, Lisa has listed these 5 exercises in the transcript below.
Wishing everyone a great next shoot. Stay healthy out there.
Transcript of Five Exercises You Can Do at Home or on the Road!
1. THE FIRST MOVE today is a JUMP SQUAT.
This one is perfect because it simulates exactly how you would squat to take a photo. We position left leg forward and right slightly behind. Notice how my posture is erect…no back bending at all is going on.
Think: BUTT OUT, SHOULDERS BACK, LOW BACK SLIGHTLY CURVED INWARD! What happens when your legs get tired? And you know they do… We stop bending deeply with the hips and knees and take all the movement in our backs. THIS IS A NO NO. At all costs we must protect the back…it is easily injured and a weaker link for most of us. Take a set of 10 with the left forward and then switch to the right. Repeat. Rest when you need to!
2. This one is technically called an UPRIGHT ROW.
Ok lets give those legs a short break and pull the arms into action for the next exercise!
But you can visualize lifting your heavy camera from your waist to your chest, using both arms.
Once again, we want the shoulders and arms strong enough to take the weight without injuring the low back OR the shoulders. Since your camera is HEAVY I want you to practice this one with some wort of resistance…HAND WEIGHTS, STRETCHY BAND, and HEAVY OBJECTS AROUND THE HOUSE.
AND I HAVE TO REMIND YOU HERE…ANY TIME YOU LIFE A LOAD OUT IN FRONT OF YOU FOR A LONG TIME YOUR POSTURE MUST BE ERECT TO PREVENT INJURY. Think: CHEST OUT, SHOULDERS BACK, BUTT OUT, and TUMMY FIRM.
3 This next exercise works on leg STRENGTH and BALANCE.
Most gym people would call this a SINGLE LEG DEAD LIFT. We are going to stand on 1 leg and reach to the floor while lifting the other leg straight behind us as high as possible. MOVE SLOWLY and tightly control that standing leg to lower and lift you back up. I’m sure you know I’m going to tell you to hold that back straight ☺ yes, I know, I’m a broken record.
Try maybe 10-15 reps/leg and work-up or repeat! How does this feel for you Lori? Is the balance tricky?
4. The next move will not look like an exercise to you.
I call it a GET UP. It looks easy but many of us cannot do it because of inflexibility, weakness or poor balance. Even if you CAN do it, it’s a good one to practice . If you’re struggling find a step to begin on or roll up a small towel or yoga mat to lift you just a bit. PRACTICE PRACTICE PRACTICE… you’ll get it.
5. Last but certainly not least is to work on your CORE…
since it supports everything. Just a few minutes a day on the core can literally save you a lot of PAIN and TROUBLE later. So don’t run out of time and skip this one!
Begin by laying on your back, place your hands under your butt. We will start by simply raising and lowering the legs in a slow and controlled manner.
The BIG CAVEAT here is ZEEERRROOO arching of the low back off the floor. Belly must be pressed down tight. Lifting your head up can help with this also.
As you get stronger…you can add variations like small pulses, scissor legs, flutter kicks. But always be aware…if you’re getting tired rest briefly and start again so that low back isn’t compromised. NO SLOPPINESS ALLOWED.
There you have 5 simple things you can practice that will strengthen and support you for your work and play.
Remember it’s better to ACT BEFORE injury strikes and PREVENT IT than have to dig your way out of an injury.
Wherever you starting place though, YOU CAN MAKE A DIFFERENCE IN HOW YOU FEEL AND DO YOUR JOB.
These are basic starting points. If you’d like to find me or learn more I’m on Instagram @white.star.ranch OR check out BX Fitness.