26Mar, 2020
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Dancer Cross-Training

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Cross-Training for Dancers The best plyometric exercises to build strength and stamina While dancing is unquestionably a full body sport, a dancer can still derive enormous benefit from incorporating cross-training into his or her routine. Cross-training is used by nearly all professional athletes to compliment the gains made during regular practice. Professional skiers run and bike during the offseason to improve their cardiovascular strength and further develop their leg muscles. Professional football players turn to ballet to improve flexibility, agility, and balance. Professional dancers often use yoga, weight training, or […]
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4Apr, 2017
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Foam Rolling for Dancers

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Foam Rolling for Dancers- Spring 2017 Dancer Newsletter How to use foam rolling as self-care for dancers With the constant pressure on a dancer’s body from aggressive training, self-care is an important part of injury prevention for dancers. One very effective and inexpensive tool that every dancer should have is a foam roller. If you have never used a foam roller before, they can seem intimidating, but luckily, they are easy to learn to use and are versatile to hit many important muscle groups for dancers. Glutes 1. Sit with […]
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4Apr, 2016
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Do you walk like a duck?

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My Friends Say I Walk Like a Duck How walking turned out can lead to pain and injury We’ve all seen the dancer duck walk. Somewhere between ballet barre and petite allegro, our legs get permanently stuck in turnout. We decide that if we walk with our feet turned out we will be constantly working on bettering our technique. While we have good intentions, the problem is we are setting ourselves up for injury. The way people walk, also known as their gait pattern, plays an important part in how […]
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14Dec, 2015
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Muscle Soreness and Cramping for Dancers

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Help, I am so sore! How to limit cramping and muscle soreness There are many factors that play a role in muscle soreness and cramps. It can be tricky to put a finger on exactly what causes your muscle cramps, but there are some general rules you can follow to keep yourself injury and pain free through the cold winter months. Luckily, most soreness is gone after a day or two, but here are some tips to avoid muscle cramps and how to treat them when they inevitable show up. […]
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5Sep, 2015
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Are you ready for pointe shoes?

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Are you ready for pointe shoes? A Guide to Pointe Readiness Traditionally the best criteria for determining if a dancer is ready to go en pointe have been age (12 years old) and good technique, however, recent scientific studies have found that there are many different levels of development and skill in the 12 to 15 year old age group. Many factors can change how an artist develops as a dancer like number of years trained, their commitment to mastering technique, and cross-training. Because there are so many variables in […]
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7Dec, 2014
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Ballet Warm Up

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The Importance of Staying Warm Backstage Your Ballet Warm Up – A special edition for ballerinas before Nutcracker The big show starts in about an hour and your teacher leads a beautiful and inspirational barre before they open the theater for the audience to enter to find their seats. Then you go backstage and finish getting your costume on while you wait with excitement for the show to start and your turn on the stage. Even if you had the perfect warm-up before the show started, you will need to […]
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3Nov, 2014
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What to Eat Before and After a Dance Class

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What to Eat Before and After a Dance Class Eating Right to get the most out of your practice For many dancers, you spend all day at school before heading to the dance studio for an evening of dancing. Improper eating throughout the day will make you prone to an “afternoon slump” even before dance practice has started. Eating right all day, especially on days you dance will help you maintain your energy throughout your class and allow your body to properly repair after a long day. Tips for a […]
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11Jun, 2014
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Ice Vs. Heat

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Managing injuries with ice or heat When faced with an injury or ache, many people wonder whether to use ice or heat. The information below is intended to help you make a more informed decision. ICE Ice should not be used directly on the skin or for longer than 20 minutes. You can buy reusable ice packs that can conform to the problem area, or you can always use a bag of frozen peas or corn as an inexpensive alternative.  Ice several times per day, but make sure the skin […]
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March 2014
3Mar, 2014
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Spotting and Neck Rotation

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March 2014 Featuring how to improve your turns and spotting with better neck movement, a quote from Daisha Graf, and summer dance intensives in St. Louis.  Spotting while turning requires balanced neck rotation The cervical spine, commonly referred to as the neck, is capable of four types of motion: • Flexion – Allows the head to face downward • Extension – Allows the head to face upward • Rotation – Allows the head to turn side to side, looking over the left or right shoulder • Lateral Flexion – Allows […]
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29Jan, 2014
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Knee pain with improper turn-out

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For the full 2 page newsletter click here: The Healthy Dance Monthly Newsletter- February 2014 Featured article: Knee pain from improper turn-out Preventing injury with proper technique The turn-out position where the dancer stands with the feet in first position with the feet at 180 degrees will not be achieved by every dancer. Proper turn-out must be obtained gradually through focusing on hip rotation instead of foot placement. A dancer who forces his or her feet to turn out without the appropriate hip flexibility will put extra strain on the inside […]
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