Being Well Together

Hearing health is one of the aspects of health we tend to take for granted. However, with intention, we can maintain good hearing.

Johns Hopkins provides four practical ways to protect your hearing:

• Ask to have a hearing test as part of routine, annual checkups and monitor your hearing health over time.
• Use protective hearing gear such as ear plugs or protective earphones when exposed to loud noise, including during ensemble rehearsals and performances.
• Keep the volume levels on devices at a comfortable level.
• When using earphones, use custom ear molds to snugly fit your ear canals.

For more detailed information and depth of understanding regarding factors to consider when maintaining hearing health, refer to Basic Information on Hearing Health by NASM.

For all areas of study, maintaining good vocal health is imperative — whether or not we are singers or actors. Caring for our voices goes beyond vocal use, although how we use our voices is important too.

The University of Michigan Health – Michigan Medicine provides a comprehensive description of how to maintain good vocal health. Please refer to the linked site for additional information on the following main points:

• Observe, and where possible, optimize the environments in which you use your voice
• Always warm up your voice before using it
• Maintain good posture and breath support when singing and speaking
• Leverage good vocal production strategies such as avoiding screaming for extended periods of time and using amplification
• Be intentional about consuming food and beverages that support good vocal and gastrointestinal health
• Stay physically fit and get enough sleep

Feel free to refer to “Protecting Your Vocal Health” for recommendations from the National Association of Schools of Music (NASM) and the Performing Arts Medicine Association (PAMA).

Our bodies are the conduit for our art, and we encourage all students to maintain good musculoskeletal health.

“Musculoskeletal health refers to the performance of the locomotor system, comprising intact muscles, bones, joints and adjacent connective tissues” (World Health Organization [WHO], 2022, par. 1). According to the World Health Organization (WHO), musculoskeletal conditions limit mobility and dexterity causing early retirement and decreased overall well-being, and are the leading contributor to disability worldwide. Therefore, it is important to take care of our bodies to proactively prevent musculoskeletal conditions.

According to the Cleveland Clinic, here are a few ways to proactively care for your musculoskeletal health:

• Include regular weight-bearing and cardiovascular exercise in your weekly routine
• Support bone and muscle recovery by getting lots of sleep
• Maintain a healthy weight to avoid putting extra strain on bones and jointsEat healthy, nutritious and well-balanced meals
• To avoid decreasing blood flow that supports healthy muscles and joints, refrain from smoking and tobacco use
• See a healthcare provider regularly and do regular health screenings

Refer to “Protecting Your Neuromusculoskeletal Health” for additional recommendations from the National Association of Schools of Music (NASM) and the Performing Arts Medicine Association (PAMA).

If you are experiencing neuromusculoskeletal health issues, please see a healthcare provider and/or use the resources available through the Shenandoah Performing Arts Rehab Center (SPARC+)

To support injury prevention and musculoskeletal health, consider signing up for a free semester of Alexander Technique workshops and private lessons, brought to you by Shenandoah Conservatory, Shenandoah Conservatory Dean’s Circle and the Being Well Together Committee.

Injury Prevention for Instrumentalists

Due to the physical demands of playing instruments, it is important to ensure that we are engaging in healthy habits to support health, endurance, and long-term sustainability.

Wolff (2022) encourages musicians to consider six factors to support injury prevention. Factors for consideration include:

• Avoiding excessive training and incorporating physical warm-ups, frequent rest breaks, and mindful and smart practice into one’s practice routine
• Use gradual practice when learning a new instrument or new repertoire so as to avoid straining muscles that are not yet well conditioned to playing the new instrument or piece
• Ensure that your instrument is correctly tuned, in good repair, and the right size for you in order to avoid overexertion
• Use good posture and body mechanics to support efficient movement and muscle/joint use
• As much as possible, reduce stress and anxiety both in and outside of performance and practice spaces
• Practice and when possible, perform in places with adequate light and space, as well as at comfortable temperatures

If you are injured, please see a healthcare provider and/or use the resources available through the Shenandoah Performing Arts Rehab Center (SPARC+).

To support injury prevention and musculoskeletal health, consider signing up for a free semester of Alexander Technique workshops and private lessons, brought to you by Shenandoah Conservatory, Shenandoah Conservatory Dean’s Circle and the Being Well Together Committee.

Injury Prevention for Vocalists

Please visit the section on Vocal Health for information on ways to take care of your voice and prevent vocal injuries.

If you are injured, please see a healthcare provider and/or use the resources available through the Shenandoah Performing Arts Rehab Center (SPARC+).

To support injury prevention and musculoskeletal health, consider signing up for a free semester of Alexander Technique workshops and private lessons, brought to you by Shenandoah Conservatory, Shenandoah Conservatory Dean’s Circle, and the Being Well Together Committee.

Injury Prevention for Dancers

Due to the physical demands of dancing, it is important to ensure that we are engaging in healthy habits to support health, flexibility, strength and stamina.

Greene and Lasner (2022) provide information on common dance injuries, how to discern and care for injuries and how to prevent dance injuries. We encourage you to check out their post on Common Dance Injuries and Prevention Tips. Here is a quick overview of prevention strategies:

• Stay well hydrated, not only during classes, rehearsals and performances, but throughout the day
• Eat regular, healthy meals that provide adequate nutritional intake for your energy expenditure through dancing
• Get lots of rest
• Avoid overtraining
• Engage in cross-training, including weight bearing exercise, that supports strength and endurance
• Wear appropriate shoes and attire
• Always warm-up thoroughly before classes, rehearsals and performances
• Get to know your body and respond proactively to signs of fatigue
• Lead an overall healthy lifestyle, including taking good care of your mental well-being

If you are injured, please see a healthcare provider and/or use the resources available through the Shenandoah Performing Arts Rehab Center (SPARC+).

To support injury prevention and musculoskeletal health, consider signing up for a free semester of Alexander Technique workshops and private lessons, brought to you by Shenandoah Conservatory, Shenandoah Conservatory Dean’s Circle, and the Being Well Together Committee.

Taking care of ourselves in terms of hearing, vocal and musculoskeletal health is important to all individuals in learning and working in theatre settings. Additionally, it is imperative to intentionally interact with our surroundings in order to prevent injury to ourselves and others.

According to Arts on the Move, important overall health and safety actions include:

• Conducting frequent risk assessments of theatre spaces
• Managing the identified risks appropriately
• Documenting and adhering to safety procedures
• Completing assigned trainings
• Reevaluating and modifying procedures and spaces as needed
• Reporting any concerns or incidents

In addition, it is important to follow the theatre department’s code of conduct, wear appropriate attire for the task at hand and safely store/turn off all equipment at the end of rehearsals and productions.

Remember to ensure that the Wilkins Wellness Center has updated health information, and that, in case of emergency, appropriate theatre staff have updated health information related to your involvement in theatre settings, such as allergies and other health conditions that may be exacerbated by working in a theatre setting. Remember that your health information is private, will be kept private by the Wellness Center staff. Please use discretion when sharing health information outside of healthcare settings.

If you are injured, please see a healthcare provider and/or use the resources available through the Shenandoah Performing Arts Rehab Center (SPARC+).

To support injury prevention and musculoskeletal health, consider signing up for a free semester of Alexander Technique workshops and private lessons, brought to you by Shenandoah Conservatory, Shenandoah Conservatory Dean’s Circle and the Being Well Together Committee.

Please see “Healthy Use of Technology and Equipment” for additional tips on health and safety in theatre settings.

Please use Shenandoah Conservatory technology and equipment with care and consideration, not only to preserve the technology and equipment, but to also take care of yourself and others.

Shared Technology

When using shared technology, make sure you have adequate knowledge and training, keep your and others’ information (especially logins and passwords) private, and don’t hesitate to ask for help when needed.

Personal Technology

Because we depend heavily on technology to connect with friends and family, to complete work and schoolwork, and for downtime, it can be increasingly difficult to take time away from our screens. This makes it important to take breaks from devices. Unplugging from technology can lead to improved relationships, sleep quality, learning and productivity, and mood. Consider trying the following strategies to unplug from technology:

• Putting your phone on “do not disturb” during work, sleep and/or social times,
• Stopping screen time at least 30 minutes before bedtime,
• Tracking and intentionally decreasing screen time, and
• Leaving your phone inside while you go outside.

Feel free to download this infographic on “Unplugging from Technology” for additional details and strategies.

Equipment

If using and, when appropriate, moving or lifting Shenandoah Conservatory equipment, please use good body mechanics and exercise care for yourself and the equipment. Also ensure that you have adequate training for using or moving specific equipment, and that moving equipment does not lead to blocking emergency exits or access ways. After use, remember to return equipment to where you found it.

Remember to clean musical instruments properly to avoid the spread of germs and to keep them in good condition. The Nola School of Music provides detailed ways to clean a variety of instruments* (see the link), starting with the basics of:

• Washing your hands before you practice
• Knowing how and where to clean your instrument
• Cleaning your instrument gently

*Please note that Shenandoah Conservatory pianos should be cleaned according to the cleaning instructions provided in the practice rooms, even if they are different from instructions you have read elsewhere.

Additional Considerations for Safety in Theatre Settings

Please also take the following items (more details at Health and Safety in Drama Settings) into consideration when rehearsing or performing in theatre settings:

Back Stage

Keep backstage areas free of obstructions, returning items to where they belong after rehearsals and performances. Store costumes, make-up and other equipment safely, and restrict access to backstage areas.

Electrical

Only operate electrical equipment when qualified and trained to do so. Frequently check electrical equipment and wiring to ensure safety and keep all cables tidy. Turn off any electrical equipment before working on it.

Stage Lighting

Inspect stage lighting regularly to ensure safety. Only move stage lights if trained to do so.

Fire

Ensure that all theatre staff and patrons are aware of the emergency exits and emergency evacuation procedures.

Special Effects

Conduct risk assessments for all special effects and ensure that special effects are properly managed and supervised. Performers, be sure to know where to stand in relation to any special effects in order to stay safe. Be aware of and follow through with contingency plans if needed.

Stage Platforms & Rostra

Frequently check that tall platforms, rostra and scenery are stable and secure at all times.

Working at Height

Carefully assess the work at height, and use appropriate and safe equipment to complete the work while also paying attention to anyone who might be below.