Hello, fellow shutterbugs! Whether you're navigating through the bustling sets of a TV drama or capturing the cinematic moments of a blockbuster film, being a photographer in the film and TV industry is as thrilling as it is demanding. Amid the chaos of clapperboards and the magic of movie lights, it's easy to forget the most crucial element of your photography kit – you.

Yes, you heard that right! Your well-being is the lens through which all your creativity flows. So, let's dive into the art of self-care, specifically tailored for you, the unsung heroes behind the camera. Grab your favourite drink, get comfy, and let's explore how to keep your body and mind in picture-perfect shape.

The Foundation: Good Supportive Shoes

Let's start from the ground up – literally. Good supportive shoes are the unsung heroes of any film or TV set photographer. You're on your feet all day, moving, squatting, and pivoting for that perfect shot. Investing in shoes that offer proper support and comfort isn't just a good idea; it's essential. Think of them as your personal shock absorbers, cushioning you against the hard realities of set life. Your feet (and back) will thank you, ensuring you can focus on framing up those dream shots without the distraction of discomfort.

Staying Warm and Toasty

Whether you're shooting on a windy cliff for that epic final scene or in a studio that's as chilly as a villain's heart, staying warm isn't just about comfort – it's about health. Layer up with thermal wear that keeps the warmth in and the cold out. A good, insulated, yet flexible jacket can be your best friend during those late-night shoots. Remember, shivering never helped anyone hold a camera steady.

Uniqlo’s heat tech clothing is unmatched in my opinion!

Also check out these heated gilets, all my crew friends swear by them for night shoots and any on-location shoots during winter. I’ve had the pleasure of using one and they are magic. Also goes for heated socks, gloves and even scarves!

The Power of Regular Massages

Photography is physically demanding. Holding cameras, angling for shots, and the constant movement can tie your muscles up in knots. Regular massages can work wonders, easing muscle tension, improving circulation, and helping you relax after a long day's shoot. It's not just a luxury; it's maintenance for your body, helping you stay flexible, focused, and ready to capture the action.

I aim to have a massage every two weeks, it sounds like a luxurious thing, it is, it should be and my body deserves it, and so does yours!

Exercises for the Agile Photographer

Staying nimble and agile is part of the job description. Incorporating a routine of exercises specifically designed for photographers can make a world of difference. Yoga and Pilates are fantastic for improving flexibility and core strength, ensuring you're as bendy as your job sometimes requires. Don't forget to include some cardio to keep your stamina up – those long days on set aren't for the faint-hearted.

Here are some stretches you can do on set without causing a fuss!

1. Neck Stretches

• Side Neck Stretch: Tilt your head towards one shoulder until you feel a gentle stretch on the opposite side of your neck. Hold for 15-30 seconds, then switch sides. This helps relieve neck tension from looking through viewfinders or at screens.

• Chin Tuck: Gently pull your head back, tucking your chin down towards your chest until you feel a stretch in the back of your neck. Hold for 15-30 seconds. This is great for counteracting the forward head posture.

2. Shoulder and Upper Back Stretches

• Shoulder Shrugs: Lift your shoulders up towards your ears, hold for a few seconds, and then release. Repeat 5-10 times. This can help release the tension built up from carrying heavy camera gear.

• Cross-Body Shoulder Stretch: Bring one arm across your body, and use the other hand to press it into your chest until you feel a stretch in the shoulder. Hold for 15-30 seconds and then switch arms.

3. Back Stretches

• Standing Forward Bend: Stand with your feet hip-width apart, slowly bend forward at the hips, letting your head and arms hang towards the floor. Hold for 15-30 seconds. This stretch is excellent for the lower back, especially after carrying equipment or standing for long periods.

• Torso Twist: Sit on a chair or stand up, place your hands on your hips, and gently twist your torso to one side, looking over your shoulder. Hold for 15-30 seconds, then switch sides. This helps with mid-back stiffness and improves rotational mobility.

4. Wrist and Forearm Stretches

• Wrist Flex and Extend: Extend one arm out with the palm facing down, gently pull the fingers back with the other hand, hold for 15 seconds, then point the fingers down and press on the back of the hand to stretch the top of the forearm. Repeat on the other side. Useful for photographers who frequently adjust their grip on the camera.

5. Leg and Hip Stretches

• Hamstring Stretch: Place one foot up on a low surface, straighten the leg, and lean forward gently from the hips. Hold for 15-30 seconds, then switch legs. This is beneficial for those who squat or kneel to get shots.

• Quad Stretch: Standing up, bend one knee and bring your heel towards your buttocks, holding your ankle with your hand. Keep your other hand on something for balance if needed. Hold for 15-30 seconds, then switch legs.

Incorporating these stretches throughout your shooting day can make a significant difference in how your body feels and performs. Remember to listen to your body, never force a stretch into pain, and use these moments not just for physical relief but also as a mental break to recharge your creativity. Happy shooting!

Theraguns: A Photographer's Best Friend

Enter the Theragun – the superhero gadget of self-care for photographers. These percussive therapy devices are perfect for targeting those hard-to-reach muscle aches and pains, offering deep muscle treatment that feels as good as it sounds. Using a Theragun can help reduce muscle soreness, increase circulation, and improve your range of motion, ensuring you're always ready for your next shoot.

I have the mini and use it very regularly after a long day on set. Also, I bought the soft head and do my neck, jaw and face with this attachment, I hold tension in my jaw personally.

Hydration: The Elixir of Life (and Creativity)

In the hustle and bustle of set life, it's easy to forget the basics, like drinking enough water. Staying hydrated is vital, affecting everything from your energy levels to your mental clarity. Keep a reusable water bottle with you at all times as a reminder to drink up. Your body and brain will function better, keeping you sharp and focused on capturing those once-in-a-lifetime shots.

If I know I’m in for a long day, night shoots or split days I make sure I have smart water too, keeping those electrolytes up saves me a massive headache the next day.

The Benefits of Using a Shakti Mat Regularly

The Shakti Mat, often referred to as an acupressure mat, is a therapeutic tool designed with thousands of sharp points that apply pressure to the skin and muscles. Regular use of a Shakti Mat can offer several benefits, particularly valuable for photographers who carry heavy gear and adopt various physical positions throughout their workday. I fall asleep on mine every night and am currently looking at getting the step up (three stages I’m only on one!)

• Improved Circulation: The pressure points stimulate blood flow to different parts of the body, helping to oxygenate and rejuvenate muscles that may be tired or sore from a long day of shooting.

• Stress Relief: Lying on a Shakti Mat can trigger the release of endorphins, the body's natural painkillers and mood elevators, promoting relaxation and reducing stress levels. This can be incredibly beneficial after a stressful day on set.

• Enhanced Sleep Quality: Using the mat before bedtime can help relax the body and mind, making it easier to fall asleep and potentially improving the quality of sleep. This is crucial for photographers who need to be mentally sharp and creative.

• Muscle Tension Release: Regular use can help alleviate muscle tension, especially in the back, neck, and shoulders – areas that often suffer due to the physical demands of photography.

Incorporating a Shakti Mat into your daily routine can be a simple yet effective way to support your body's recovery, enhance your well-being, and ultimately contribute to your performance as a photographer.

The Importance of Getting to Sleep Early

Sleep is the cornerstone of good health and mental sharpness, both of which are vital for photographers who need to maintain high levels of creativity and concentration. Getting to sleep early has several benefits that can significantly impact your work and well-being.

• Improved Cognitive Function: Adequate sleep enhances cognitive processes such as memory, decision-making, problem-solving, and creativity, all crucial for photographers who need to think on their feet and be creative in their work.

• Emotional Well-being: Sleep has a profound impact on mood and emotional resilience. Getting to bed early and securing a full night's sleep can help manage stress, reduce irritability, and improve overall mood, making long days on set more manageable.

• Physical Health: Early sleep contributes to physical health by supporting critical bodily functions, including the immune system, metabolism, and muscle repair. For photographers, this means better energy levels, reduced risk of illness, and faster recovery from the physical demands of their work.

• Better Light Sensitivity: For photographers, the eyes are indispensable, and sleep is crucial for maintaining good eye health. Adequate rest can improve visual clarity and light sensitivity, essential for assessing and capturing the perfect shot.

Embracing the habit of getting to sleep early not only enhances your ability to perform and create as a photographer but also supports your long-term health and quality of life. It's an investment in yourself that pays dividends in every shot you take.

Eye Well-being for Photographers

For photographers, the eyes are not just tools of the trade; they're the windows through which the world's beauty is captured and conveyed. Thus, eye well-being is paramount in ensuring both the longevity of a photographer's career and the quality of the work produced. Staring at computer screens during post-processing, squinting through viewfinders, and exposing the eyes to various lighting conditions can strain and fatigue the eyes. To safeguard this vital asset, photographers should adopt practices such as following the 20-20-20 rule (every 20 minutes, looking at something 20 feet away for 20 seconds), utilising proper lighting when editing photos to reduce glare, and wearing UV-protected sunglasses during outdoor shoots. Regular eye exams are crucial to detect and address any issues early on.

Additionally, incorporating eye exercises, maintaining a diet rich in vitamins C and E, zinc, and omega-3 fatty acids, and staying hydrated can help improve eye health and prevent strain. Prioritising eye well-being not only enhances a photographer's ability to capture stunning visuals but also ensures the sustainability of their passion and profession in the long run.

The Wrap-Up

Taking care of yourself in the film and TV industry isn't just about physical well-being; it's about nurturing your creative soul. Regular self-care ensures you can withstand the rigors of set life, keeping your creativity flowing and your shots stunning. So, invest in those supportive shoes, wrap up warm, massage those aching muscles, stretch it out, give the Theragun a whirl, and drink plenty of water. Remember, the best photographers take care of their most valuable asset – themselves.

Here's to staying healthy, creative, and ready to capture the magic of film and TV, one shot at a time. Keep shining, you cinematic stars!