Painted Lady Fitness. Tattoo Artist Stretching Routine 2. by Ashley Silversides. Certified Personal Trainer & Behaviour Modification Specialist

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1 Painted Lady Fitness Tattoo Artist Stretching Routine 2 by Ashley Silversides Certified Personal Trainer & Behaviour Modification Specialist

2 Painted Lady Fitness Legal Disclaimer This brochure is for information purposes only and must not be used as a substitute for advice from a doctor or health professional or as a recommendation for any particular treatment plan. Before starting any fitness or exercise program, please consult a physician. As with any source of information, it may become inaccurate over time. Any application of the techniques, ideas, and suggestions in this booklet is at the reader s sole discretion and risk. 2 of 28

3 TATTOO ARTIST STRETCHING ROUTINE Stretching for the tattoo artist is extremely beneficial because his or her muscles can become shortened, tight and uncomfortable (particularly those of the neck, shoulders, chest, hands, wrists, hips and hamstrings) due to the repetitive nature of their job. If this tightness and muscle soreness is not dealt with, the artist will gradually develop health issues that have the possibility of affecting the longevity of their career. Regular stretching throughout the day will help reduce aches and pains, alleviate the pressure that is put on the disks of the spine, while also helping nourish the body by moving and lengthening muscles. If done on a regular basis, stretching will ensure the artist has better mobility, posture, and the ability to make repetitive motions while remaining in the seated position for long periods of time with relative ease. The aches and pains that tattooing creates can be prevented and alleviated with simple stretching. Why not take care of your body and prevent or ease the pains and long-term effects of a physically straining profession. STRETCHING ALLEVIATES THE STRESSES ON THE BODY CAUSED BY REPETITIVE MOVEMENTS AND PROLONGED SEATED POSITION A TATTOO ARTIST MUST ENDURE AS A PART OF THEIR OCCUPATION. Hip Flexor Benefits To Stretching & Strengthening the Hip Flexors: Strong hip flexors will help you move through daily activities and long days of tattooing without or with limited pain and discomfort. Strengthening of the hip and pelvic floor can be especially beneficial in strengthening the lower body and making the hip joint more comfortable, while helping to prevent pain in the lower back which can become an issue after long days of tattooing or drawing. Causes of Discomfort: Hip Flexor (iliopsoas muscles) discomfort can flare due to prolonged sitting while drawing or hours spent tattooing especially if you are sitting with your legs flexed at more than 90 degrees (knees higher than hips). This can cause pain upon rising out of a chair. Trigger points are also commonly flared in these muscles and muscles in the surrounding area. If you suffer from tight hip flexors this could lead to not only hip pain, but also lower back pain. Doing exercises and stretches for the hip flexors will help to relieve the tension of the muscles and prevent further injury or pain from developing. Hip Flexor issues are rarely present on their own. Weak abdominal muscles can lead to overworked hip flexors as they compensate for the lack of abdominal strength. The quadratus lumborum muscles in the lower back act with the hip flexors to support the torso, and are often involved with hip flexor pain. Tight quadriceps can pull and shorten the hip flexors and tight hamstrings can overload them as they fight to deal with the pull of the hamstrings on the pelvis. Tight and uncomfortable hip flexors can also affect your posture, as you position yourself to ease tension on them. This leads to overloading and trigger point formation in back and neck muscles. Symptoms of hip flexor pain include pain running vertically along the spine from as high as the shoulder blade (but not always that high) down to the sacroiliac region, and sometimes into the sacrum and medial buttock. The iliacus can also refer pain to the groin and front of the thigh; pain can be worsened with weight bearing. 3 of 28

4 Rotator Cuff Benefits to Strengthening & Stretching Rotator Cuff: Rotator cuff exercises and stretches are a fantastic preventative measure, they are an excellent method for regaining or increasing complete range of motion, and it aids in the building of strength within the shoulder. This is achieved by helping to lay down tendon fibers in an orderly manner. The tendon fibers become correctly aligned, meaning they stretch further and bond better, thereby increasing strength and improving muscle performance. Cause of Discomfort: The rotator cuff is made up of four muscles that help move and stabilize the shoulder joint. Damage to any one of the four muscles or their ligaments can occur because of chronic overuse (lifting or tattooing), or acute injury (fall or accident). Damage to the rotator cuff can cause significant pain and disability with the range of motion or use in the shoulder joint. Repetitive trauma to the muscle by everyday movement, tattooing or drawing can also cause pain and discomfort. If the rotator cuff becomes damaged there are many issues that can arise, pain and spasms can limit the range of motion in the shoulder. The muscles cannot make small adjustments within the joint to allow the humeral head to move smoothly. There can also become a fluid accumulation within the joint due to inflammation that can over time form a limited range of motion. If the rotator cuff is damaged it could lead to deep ache in the shoulder and decrease in ability to abduct the arm (moving it in and out) and gradual weakness and a decrease in the range of motion as the pain worsens. Stretching Do s and Don ts If you experience any pain at all from the stretching, stop and evaluate your exercises and stretches immediately. It is important to make sure that you do not injure yourself, so stretching in the proper manner is important, never exercise or stretch cold muscles. If you have had any serious hip or rotator cuff injuries, always consult your doctor before you begin with your exercise or stretching program. Your doctor should be able to instruct you the dos and don ts of performing such exercises. Before you begin with any new exercises, always familiarize yourself with the exercises or stretches, as this will help you perform them correctly. It is essential to practice proper stretching and exercise technique, in doing so you are avoiding any unnecessary injury. Ensure when holding the stretched pose to do so without rocking or bouncing to avoid straining, overstretching or pulling the muscle. Remember that mild tension is fine during a stretch, but make sure you do not stretch beyond a point where you feel pain, only hold the stretch to comfort never to a point that causes pain. Remember to breathe consistently through the exercises and stretches. 4 of 28

HIP FLEXOR EXERCISES The hip flexors are not just a single muscle but a group of muscles that are comprised of the iliopsoas, the thigh muscles including the rectus femoris and sartorius, the tensor

5 HIP FLEXOR EXERCISES The hip flexors are not just a single muscle but a group of muscles that are comprised of the iliopsoas, the thigh muscles including the rectus femoris and sartorius, the tensor fasciae latae, the inner thigh muscles including the adductor longus and brevis and finally the pectineus and gracili. If you are experiencing pain in the hip flexors and even if you are not, these simple exercises and stretches can help you overcome the pain and feel more relaxed as well as strengthen the hips and surrounding muscles. Forward Lunge: Begin by placing your feet shoulder width apart, shoulders down and back, chest open and lifted, keep a strong active core Place your hands on your hips or out in front of you which ever feels the most comfortable for balance Step one leg forward lowering into a lunge position, keep the front ankle directly under the knee or knee behind the toes at 90 degrees and lower the trailing leg to 90 degrees without letting the knee hit the floor When you are lowering the hips keep the body strong and the torso straight Push back up through the heel to return to the starting position, step out again with the opposite leg and continue alternating to complete repetitions. Complete 3 sets of 12 repetitions. 5 of 28

Reverse Lunge: Begin by placing your feet shoulder width apart, shoulders down and back, chest open and lifted, keep a strong active core Place your hands on your hips or out in front of you which

6 Reverse Lunge: Begin by placing your feet shoulder width apart, shoulders down and back, chest open and lifted, keep a strong active core Place your hands on your hips or out in front of you which ever feels the most comfortable for balance Step one leg backward lowering into a lunge keeping the back leg at 90 degrees not letting the knee hit the floor, while keeping the front leg at 90 degrees and keeping the front ankle directly under the knee or knee behind toes When you are lowering the hips keep the body strong and the torso straight Push back up through the heel to return to the starting position, step back again with the opposite leg and continue alternating to complete repetitions. Complete 3 sets of 12 repetitions. 6 of 28

the opposite knee bent Lift your straight leg off the ground until you thighs are parallel with each other, hold for a

7 Lying Straight Leg Raise: Begin by lying on the floor on your back, arms at your sides with one leg extended out in front of you and the other bent to 45 degrees, foot on the floor Contract the quadriceps, engaging the leg and keeping the opposite knee bent Lift your straight leg off the ground until you thighs are parallel with each other, hold for a two count Relax the muscles briefly and return to the starting position Complete 3 sets of 12 repetitions and switch legs 7 of 28

Lying Front to Back Hip Swing: Begin by lying on your side, hips stacked on top of one another and legs extended, place one hand

the floor to a 90-degree angle, keeping the top leg extended Keep the core active and lift the top leg to hip height, make sure

Then sweep the top leg backward as far as you can while squeezing the buttocks, keep the movement smooth and controlled Return to

8 Lying Front to Back Hip Swing: Begin by lying on your side, hips stacked on top of one another and legs extended, place one hand in front of the stomach on the floor for support and the other supporting the head to stabilize the body Bend the leg touching the floor to a 90-degree angle, keeping the top leg extended Keep the core active and lift the top leg to hip height, make sure that you keep the entire body still while you sweep the top leg forward as far as you can without moving the hips or upper body Then sweep the top leg backward as far as you can while squeezing the buttocks, keep the movement smooth and controlled Return to the starting position and repeat the motion Complete 3 sets of 12 repetitions of the swing front to back before switching legs 8 of 28

the hips and buttocks up off the floor, don t put pressure on the hands they should just be resting on

9 Lying Hip Raise: Begin by lying on your back on the floor, legs bent, feet flat on the floor, arms at your side, chest relaxed and open, strong active core Push down through your feet as you slowly lift the hips and buttocks up off the floor, don t put pressure on the hands they should just be resting on the floor Hold for a two count and lower down to starting and repeat Complete 3 sets of 12 repetitions 9 of 28

HIP FLEXOR STRETCHES Hip Flexion: Begin by stepping out into a lunge position with the right leg bending both legs to 90 degrees and allowing the back knee to come to the floor, lean forward and

10 HIP FLEXOR STRETCHES Hip Flexion: Begin by stepping out into a lunge position with the right leg bending both legs to 90 degrees and allowing the back knee to come to the floor, lean forward and shift the weight to your right leg Tilt the pelvis forward until you feel mild tension in the front of the left hip Raise the right arm overhead and stretch over to the left side of the body lengthening through the hips, torso and sides of the waist Hold this position for seconds and come back to center Repeat twice and switch sides 10 of 28

11 Lying Hip External Rotation: Begin by lying on your back on the floor, legs bent, feet flat on the floor, arms at your side, chest relaxed and open, strong active core Move the feet to shoulder width apart, now slowly move the right knee and bend it towards the floor opening up the hips so that the right knee is resting on the floor or to comfort Keep the left leg in the same position and try and not move it, hold this position for seconds and then return to the starting position Repeat twice and switch sides 11 of 28

Lying Hip Extension: Begin by lying on your back on the floor, legs bent, feet flat on the floor, chest relaxed and open, strong active core, arms in a T-position out to the side or down along side

12 Lying Hip Extension: Begin by lying on your back on the floor, legs bent, feet flat on the floor, chest relaxed and open, strong active core, arms in a T-position out to the side or down along side your body Straighten the right leg and leave the left foot flat on the ground Keep both hands and arms out to the sides as you slowly begin to push your weight through the left foot lifting the hips and the right leg up off the ground, continue lifting until the body is up off the floor putting the weight through the left foot and shoulders When bringing the hips up into the air keep the motion fluent, do not preform this in a jerking motion or you could hurt the neck. Hold for a seconds and return to the starting position Repeat twice and switch sides 12 of 28

Lying Hip Flexor Stretch: Begin by lying on your back on the floor, legs straight, feet relaxed on the floor, arms at your side, chest relaxed and open, strong active core

grab the back of the left thigh gently pulling the knee in toward the chest Slowly straighten the left leg so the foot is facing the ceiling and hold for 30 seconds, keep the

13 Lying Hip Flexor Stretch: Begin by lying on your back on the floor, legs straight, feet relaxed on the floor, arms at your side, chest relaxed and open, strong active core Keeping the core active slide the left foot back towards your hip so that the foot is flat on the floor, still keeping the right leg straight Reach down with both hands and grab the back of the left thigh gently pulling the knee in toward the chest Slowly straighten the left leg so the foot is facing the ceiling and hold for 30 seconds, keep the knee bent if needed for comfort Bend the leg back into the chest and hold for seconds before lowering back to the starting position Repeat twice and then switch legs 13 of 28

Butterfly Stretch: Begin by sitting on the floor, feet together allowing the knees to fall open to the sides, sit up tall, relaxed shoulders, open chest, relaxed core and neutral neck and head

14 Butterfly Stretch: Begin by sitting on the floor, feet together allowing the knees to fall open to the sides, sit up tall, relaxed shoulders, open chest, relaxed core and neutral neck and head Inhale, as you gently push the heels together allowing the knees to drop open further to the floor until comfortable Don't push the knees down as that could damage the hips but only gently pushing through the heels Continue breathing and deepening the stretch for seconds Relax the body and repeat a second time 14 of 28

Wide Leg Forward Bend: Begin by standing with your feet together arms at yours sides, and then step out into a wide stance keeping the shoulders down and back, chest open and neutral neck and head

15 Wide Leg Forward Bend: Begin by standing with your feet together arms at yours sides, and then step out into a wide stance keeping the shoulders down and back, chest open and neutral neck and head Inhale, and as you exhale slowly and gently hinge forward at the waist bringing the hands to the floor in front of you, release the sides of the waist Hold for seconds continuing to breathe Advance this stretch by bringing the hands in line with the feet and bending the elbows inward while staying strong through the legs keeping the feet grounded, try and lower your head to the floor Gently deepen the stretch continuing to release the sides of the waist until comfort hold for seconds and return to the starting position 15 of 28

Standing Hip Flexor Lean: Begin by standing in front of a bench or chair place one foot onto the surface while keeping balance on the opposite leg Keep the chest open and lifted while keeping a

16 Standing Hip Flexor Lean: Begin by standing in front of a bench or chair place one foot onto the surface while keeping balance on the opposite leg Keep the chest open and lifted while keeping a strong active core and the hands on the hips Take a step backward with the straight leg to provide room to lean into the stretch Slowly and gently lean forward feeling the hip opening and lengthening Hold this position for seconds while gently pushing further into the stretch but only until comfort, return to the starting position Repeat twice and switch sides 16 of 28

Head to Knee Stretch: Begin by sitting on the floor and extending the legs straight out in front of you, stay relaxed through the upper body Slowly bend the right leg allowing the right knee to rest

17 Head to Knee Stretch: Begin by sitting on the floor and extending the legs straight out in front of you, stay relaxed through the upper body Slowly bend the right leg allowing the right knee to rest on the floor as you press the right foot snug against your left thigh, take a deep breath and raise the arms up above your head, reach through the body Gently begin to reach the arms out for your right foot and loosely grab the leg or your toes wherever is the most comfortable, while staying relaxed through the torso Bending and releasing from your waist hold the stretch for seconds, return to the starting position Repeat twice and switch sides 17 of 28

Seated Wide Leg Straddle: Begin by sitting on the floor and extending the legs straight out in front of you, stay relaxed through the upper body Inhale, as you slowly and gently open up the legs as

18 Seated Wide Leg Straddle: Begin by sitting on the floor and extending the legs straight out in front of you, stay relaxed through the upper body Inhale, as you slowly and gently open up the legs as wide as you can, moving the feet in opposite directions Keep the toes flexed back toward the body and legs extended straight, bring the hands out in front of the body and slowly begin walking the hands out as far as you can until comfort hinging forward from the waist, keep a slight bend in your knees if necessary Hold this position for seconds and then slowly walk the hands back into the starting position 18 of 28

Pigeon Stretch: Begin by standing with feet hip distance apart and arms at your sides, slowly bend forward placing the hands on the floor and stepping back with the right leg and dropping it to the

of your left hip and the left shin is parallel to the floor in front of you Lower the hips, bringing the right knee to the floor and walk the right foot back a few inches to straighten the right leg

19 Pigeon Stretch: Begin by standing with feet hip distance apart and arms at your sides, slowly bend forward placing the hands on the floor and stepping back with the right leg and dropping it to the ground Keep the front leg bent and place the shin down on the floor in front or you or is a similar position for comfort Adjust your alignment and make sure that your left knee is straight in front of your left hip and the left shin is parallel to the floor in front of you Lower the hips, bringing the right knee to the floor and walk the right foot back a few inches to straighten the right leg directly in front of the right foot on the floor Keep your hands on the floor in front of you for support and lower the torso down to the floor if needed or place the hands on the floor and straighten the arms lifting up the torso for extra lengthening Hold for seconds breathing slowly and repeat on the other side 19 of 28

ROTATOR CUFF EXCERCISES The rotator cuff muscles are the dynamic stabilizers and movers of the shoulder joint and adjust the position of the humeral head and scapula during shoulder movement.

It is made up of the humeral head (the upper end of the bone of the upper arm) fitting into the glenoid fossa of the scapula (shoulder blade).

20 ROTATOR CUFF EXCERCISES The rotator cuff muscles are the dynamic stabilizers and movers of the shoulder joint and adjust the position of the humeral head and scapula during shoulder movement. The shoulder is a ball and socket joint that allows the arm to move in many directions. It is made up of the humeral head (the upper end of the bone of the upper arm) fitting into the glenoid fossa of the scapula (shoulder blade). The humeral head is kept in place by the joint capsule and labrum, thick bands of cartilage that form an elongated cone where the humeral head fits. The rotator cuff muscles work as a unit, they help stabilize the shoulder joint and also help with shoulder joint movement. When you are exercising your rotator cuffs you have to remember you are exercising one of the most vulnerable points of the body, so preform the movements smoothly and with control. Internal Rotation Resistance Band: Begin by attaching a resistance band to a chair or door handle etc. make sure it is secure. Step out far enough from the anchor point to create resistance with the band and grasp the end of the band with your right hand so that your right arm is along side your body, feet hip width apart, strong active core Bend your arm so that your forearm is parallel to the floor and your elbow rests against your side, keep the arm tight to the body throughout the movement. Pull the handle across your body to create the tension and then slowly return your arm to the starting position Repeat the motion for 12 repetitions and then switch arms 20 of 28

apart, strong active core Keeping your left elbow against your side bend your arm so that your forearm is perpendicular to your body and parallel to the floor and your elbow rests against

21 External Rotation Resistance Band: Begin by attaching a resistance band to a chair or door handle etc. make sure it is secure. Step out far enough from the anchor point to create resistance with the band and grasp the end of the band with your left hand so that your left forearm is across your waist, feet hip width apart, strong active core Keeping your left elbow against your side bend your arm so that your forearm is perpendicular to your body and parallel to the floor and your elbow rests against your side, keep the arm tight to the body through out the movement. Pull the handle outward and away from your body to create the tension and then slowly return your arm to the starting position Repeat the motion for 12 repetitions and then switch arms 21 of 28

Shoulder Extension: Begin by standing straight, feet hip distance apart, arms at your

you until comfort palms facing each other hold for a two count Lower the arms back down

Continue slowly raising your arms until your hands are pointing up to the ceiling, hold

22 Shoulder Extension: Begin by standing straight, feet hip distance apart, arms at your sides and head, neck and spine in a neutral position Slowly raise your arms back behind you until comfort palms facing each other hold for a two count Lower the arms back down slowly and repeat the motion for a total of 12 repetitions Shoulder Flexion: Begin by standing straight, feet hip distance apart, arms at your sides and head, neck and spine in a neutral position Slowly raise your arms out in front of you palms facing each other Continue slowly raising your arms until your hands are pointing up to the ceiling, hold for a two count Lower the arms back down slowly and repeat the motion for 12 repetitions 22 of 28

External Rotation: Begin by standing along side a doorframe feet hip distance apart and place the palm of your hand against the frame Bend the elbow to 90 degrees and turn the body from your fixed

chest open, shoulders relaxed, head, neck and spine in a neutral position Holding onto a chair or wall with one arm for balance, hinge forward from the waist and allow the free arm to hang naturally

23 External Rotation: Begin by standing along side a doorframe feet hip distance apart and place the palm of your hand against the frame Bend the elbow to 90 degrees and turn the body from your fixed hand away from the doorframe until you feel a gentle stretch Hold for seconds and slowly release Repeat 2 times and switch sides Shoulder Rotation: Begin by standing with feet hip width apart, chest open, shoulders relaxed, head, neck and spine in a neutral position Holding onto a chair or wall with one arm for balance, hinge forward from the waist and allow the free arm to hang naturally Gently begin to make circles with the free arm allowing the movement to come from the shoulder socket Continue for 20 circles in one direction and then switch directions Repeat on the other arm 23 of 28

Behind the Back Stretch: Begin by standing up straight, feet hip distance apart, head, neck and spine in a neutral position Place both hands behind your back and lace the fingers together while

24 Behind the Back Stretch: Begin by standing up straight, feet hip distance apart, head, neck and spine in a neutral position Place both hands behind your back and lace the fingers together while keeping your arms straight, you should feel a slight stretch in both shoulders Slowly and gently raise the hands as high as you can until comfort and hold this position for seconds Slowly lower the arms back down to starting and repeat 24 of 28

upper body is at a 90 degree angle with your legs Allow the elbows to hang down toward the floor while keeping your hands on the

25 Elbow Hang Stretch: Begin by standing with feet hip width apart, chest open, shoulders relaxed, head, neck and spine in a neutral position Place both hands on your waist with your thumbs facing forward, slowly begin to bend forward at the waist until the upper body is at a 90 degree angle with your legs Allow the elbows to hang down toward the floor while keeping your hands on the waist Hold this position for seconds while feeling the stretch in the front of your shoulders and returning to starting 25 of 28

Stick Stretch: Begin by standing with feet hip width apart, chest open, shoulders relaxed, head, neck and spine in a neutral position Stand with one

forearm and grab it with your thumb and index finger, use the other hand to grasp the sick beneath the elbow of the arm and then gently pull forward

26 Stick Stretch: Begin by standing with feet hip width apart, chest open, shoulders relaxed, head, neck and spine in a neutral position Stand with one arm extending out from your side, bend the arm to 90 degrees so the hand is pointing up towards the ceiling Next, place a long stick behind your forearm and grab it with your thumb and index finger, use the other hand to grasp the sick beneath the elbow of the arm and then gently pull forward with this hand, bringing the elbow forward and stretching the rotator cuff Hold this position for seconds and slowly release the stretch 26 of 28

27 MY NOTES 27 of 28

28 Thank you to the tattoo artists, clients and fitness professionals who have inspired me throughout my journey. 28 of 28

Static Flexibility/Stretching

Static Flexibility/Stretching Points of Emphasis Always stretch before and after workouts. Stretching post-exercise will prevent soreness and accelerate recovery. Always perform a general warm-up prior