7 ESSENTIAL Exercises for Photographers & Filmmakers

Chances are that your posture sucks.

Mine too. Mostly because I am a photography / filmmaker who spends the majority of his time editing, which means at a desk, sitting. Sitting for prolonged periods of time has been correlated with numerous increases in probabilities and risks for things like cardiovascular disease, diabetes, and even cancer. Likely the more immediate effects of prolonged sitting that we all experience are things like neck, back, rib and low back pain.

Got me there also. I am someone who works out regularly. For me this looks like indoor and outdoor rock climbing as well as weightlifting however I am a human and sometimes I don’t stretch or workout as consistently as I’d like for one reason or another.

This is a perfect storm. I spend multiple 8 hour editing days, mixed with already tight muscles and not a stretch in sight. Cue rib pain & back pain for me. At this point I have identified the pain and been through it enough to have an entire routine surrounding it with the goal of getting me back out of pain so that I can continue creating, functioning, and climbing.

This routine comes from my own experience and consultations with physical therapist friends. Is it perfect? Probably not. But it has worked for me fairly well. And as a side benefit when I do this routine regularly I often see improvements in my posture.

There are 7 different exercises in this routine.

1. A Warm Up

   • I often use a heating pad in times of pain and extreme stiffness/tightness. This can easily be subbed out for a 10-20min run, walk, or bicycle. The point is to get your tissues and body temperature elevated.

2. Foam Roller

   • If this isn’t a part of your routine, go out and get one now. And you are welcome because this is an absolute lifesaver. In this set of circumstances stances I use this foam roller on my thoracic spine however it is not limited to just being used in that area. Topics for another video. You can roll over the area or if you find an increasingly tender spot I like to stay on that spot and take 2-3 deep breaths. I often find that the tension at that spot will release after a few breaths.

3. Massage Gun

   • These always look super cool but do they actually work? I have found they work in loosening up muscle tissues but not necessarily lengthening. I’ve included it in this routine as I do often feel better after a 1 min per area once-over with a massage gun. For back and rib pain I really like to focus on the upper traps as this is the typical source of tension for just about everyone.

4. First Rib Mobilization

   • This is one that I picked up working in physical therapy. In the video I like to use my hand to find and put pressure on my first rib but you can also use a belt or strap. Once found and light pressure applied simply tilt your head as if bringing one ear down to the same side shoulder and alternate each side.

5. Doorway Pec Stretch

   • This is a classic. The hallmark of poor posture are rounded or internally rotated shoulder. In this position both pectorals muscles become shortened making it difficult to fully reverse the position. Simple fix, find a doorway, place arm at 90 degrees on the door frame and lean forward. Stretching should be felt in the front of your chest.

6. Rows

   • This is another must have. Once we’ve stretched out all of that bad juju how are we supposed to maintain that position without building up some strength. Cue double arm rows. I do this at home with bands and at the gym on a cable machine. Make sure you are squeezing the shoulder blades back and down to target those middle traps and rhomboids.

7. YTW’s

   • The low trapezius muscles, rhomboids, middle traps, and external rotators of the shoulder are all the targets of this exercise. This is a great blend of movements that really keeps your upper back and shoulders healthy.

I hope this routine helps if you have any questions feel free to leave them in the comments here or on the video!