It was winter of 2019 and I was working in a beautiful old mansion in the Dandenong ranges. It’d been transformed into a multi-room immersive art installation and my job was art security.
It was draughty. It was cold. The interactions didn’t go much deeper than surface level. Nevertheless, this might sound like the easiest job in the world; do nothing and look at art.
The problem? The exhibition was laid out in such a way that security wasn’t free to move about the space. One of the worst stations was the dark end of a narrow hallway. You couldn't pace up and down, move or change posture, you were just standing there. There were a couple of rostered breaks during the day, but otherwise you’re stuck.
This is particularly hard on the body. Standing doesn’t just impact your feet, it impacts your knees, hips, lower back and neck. You probably know it's not great to sit for eight hours a day? Well it's not great to stand for eight either.
The body is designed to move. We're dynamic creatures, not river stones.
There was no ergonomics training. No-one warned us how physically demanding this would be on the body. My saving grace was one of the other staff members who was art security at the national gallery for eight years prior. (This was before I entered the fitness industry).
I didn't know it at the time, but he introduced me to the practice of ergonomics.
What I learned:
If you work a standing job, you need shoes with room for toe splay. Ideally zero drop (no heel raise) and a rubber sole to absorb the hard surface you’re standing on.
If you’re stuck in one spot, wriggle your toes to encourage blood flow and circulation. Lift them, scrunch them, and splay them as wide as you can. This is toe yoga and it's your secret weapon between you and your footwear.
Practice balancing your weight evenly across both feet. It's a fun little game you can play.
Unlock your knees. Loosen your quads. Try to see if your glutes and hamstrings can carry the load completely. Change this up often.
Gently tuck the pelvis under. Don’t stand in anterior pelvic tilt all day. Don’t stand in posterior pelvic tilt either. Dynamic posture is key.
Contract and release the muscles in your legs.
Shift your weight from one foot to the other.
Do some toe and heel raises in place.
If you have the opportunity, perform some hip hinges, side bends, toe touches and shoulder shrugs.
Hydrate and stretch
When you do take a break, massage your feet and lower legs for 90 seconds. Use a foam roller, lacrosse ball or simply just your hands. If your feet are still aching after 90 seconds, elevate them.
Maintain your strength training routine outside of work. Your program should include squats, hinges, lunges, push and pull.
If pain persists, see your physio or allied health professional.
And next time you see an art security guard, know their job is harder than it looks.
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