Performer Health & Wellness Resources
Evidence-based tools to help you train smarter, recover faster, and perform at your best.
At PerformWell, we know that access to the right information can be the difference between burnout and breakthrough. Our resources are built on cutting-edge sports science and performing arts medicine and are designed to be practical, easy to use, and ready when you are. Whether you’re a performing artist, coach, or arts organization, you’ll find trusted guides, training videos, and recovery tools right here.
Free Downloadable Performer Guides
Printable, portable tools to keep you healthy and strong.
Our downloadable PDFs give you quick-reference, evidence-based resources to use in the studio, backstage, or at home. Save them to your phone, print for your binder, or share with your students — they’re designed for easy, practical use.
-
REDs for the Dancer: Informational Flyer
Relative Energy Deficiency in Sport (REDs), caused by low energy availability can limit your training and performance. Check out this info flyer and reach out if you would like more information.
-
Physiology Behind REDs for the Professional
Relative Energy Deficiency. in Sport (REDs) involves a complex interplay of hormone cascades and affects our reproductive, skeletal, metabolic, and nervous systems in the short term, with many long term ramifications. Check out this breakdown of the systems involved for better understanding for yourself and performer patients.
-
Summer Intensive Tips & Tricks
A performer’s ultimate survival guide for training camps, workshops, and rehearsals. Includes expert tips for warm-up, cooldown, sleep, nutrition, and hydration. Plus strategies to keep your body and mind at their best through demanding schedules.
-
Warm-Up + Cool-Down Checklist
A quick-reference, step-by-step checklist for dancers and performing artists to prepare and recover like a pro. Covers cardio, mobility, activation, skill rehearsal, and cooldown best practices to reduce injury risk and improve performance.
-
Building Your Warm-Up
Learn how to create an effective, personalized warm-up that prepares your body for peak performance. This guide covers sequencing, injury-prevention tips, and performance-specific strategies so you start every session strong and safe.
YouTube Training & Recovery Playlists
Step-by-step videos for injury prevention, strength, and recovery.
Our curated YouTube playlists bring together trusted tutorials, exercise demos, and expert talks in one easy-to-access place. Perfect for performers, parents, and coaches who want clear, actionable advice without sifting through unreliable online content.
Prepare your body to perform at its best and recover faster after rehearsals or shows. These guided routines include dynamic warm-ups, gentle cooldowns, and targeted mobility work designed specifically for dancers, musicians, and performing artists.
Warm-Up & Cool-Down Routines
Injury Reduction & Self-Care
Learn simple, science-backed techniques to keep your body healthy and performing pain-free. From self-massage tools to soft tissue care, these videos help you address common aches and reduce injury risk before it sidelines your performance.
Performance & Posture Tips
Small changes in posture and daily habits can make a big difference in performance quality and comfort. These quick, actionable tips help performers improve alignment, reduce fatigue, and feel their best on and off the stage.
Workouts for Strength & Mobility
Build the strength, stability, and flexibility needed for demanding performances. These short, effective workouts target the whole body with a focus on posture, injury prevention, and movement efficiency—perfect for busy performers.