To help prevent injuries and maintain flexibility, tattoo artists can incorporate exercises like wrist curls, shoulder stretches, and circular arm movements into their daily routines, focusing on areas used frequently during tattooing.
Here’s a more detailed breakdown of exercises and stretches beneficial for tattoo artists:
Stretches:
Wrist Curls:
Rest your forearm on a stable surface with your hand over the edge, palm facing up or down, and slowly bend your wrist up and down.
Crossbody Shoulder Stretch:
Stand tall, grab one arm above the elbow with your opposite hand, and pull it across your body towards your chest until you feel a stretch in your shoulder, keeping your elbow below shoulder height.
Shoulder Rotations:
Extend your arms out to either side, then scoop and flip your palms up to the ceiling (external rotation) and then palms down (internal rotation).
Shoulder Circles:
Allow your arm to hang relaxed and move your body to make small circles, focusing on opening up the shoulder joint.
“Prayer” Stretch:
Put both hands together, fingers pointing up, as if praying, keep both hands close to your chest with palms pressed together, then slowly raise both elbows, hold for a count of 5, and then drop both hands and shake them out vigorously for a count of 5.
Exercises:
Shoulder Blade Squeezes:
Stand with your legs slightly bent and your arms parallel to the ground, pull your arms directly towards your face and spread them out to the side while squeezing your shoulder blades together, pause at the end of this movement for a few seconds before restarting.
Barbell Strength Training:
Consider barbell strength training, as it can help improve posture, reduce injury risk, and strengthen your back for long hours of drawing and tattooing.
Core Engagement:
Engage your core while performing exercises to maintain stability and support your body during tattooing.
Yoga:
Incorporate yoga or stretching into your routine to improve flexibility and mobility.
Additional Tips:
Listen to Your Body:
Pay attention to any pain or discomfort and adjust your routine accordingly.
Take Breaks:
Regular breaks throughout the day can help prevent fatigue and reduce the risk of injury.
Stay Hydrated:
Drink plenty of water to keep your joints lubricated and your muscles hydrated.
Seek Professional Guidance:
If you have chronic pain or an injury, consult with a chiropractor, physical therapist, or personal trainer for personalized advice.
Practice Regularly:
Consistent practice is key to improving your skills and maintaining a healthy body.