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 [...]
Four Common Knee Problems for Dancers Dancers train for the perfect splits, amazing turnout, powerful jumps, high kicks, and quick turns making knee pain common for dancers. Some knee injuries can be very serious and require medical intervention. Other knee problems can be managed or avoided with proper technique and training. 1) Hyperextension Knee hyperextension occurs when the knees pass straight and begin to bend the other direction. This is common practice for dancers because it can make for longer, cleaner lines, however, it can cause strain and injury. Dancers should first focus on proper technique without gripping [...]
Hip Flexibility Benefits & Improvement with special tips for the dancer's body Benefits General: Improved spine health Improved knee health Increased upper and lower body circulation Dance: Stability in turn out and parallel positions Wider range of motion Stretching Tips Do: Increase blood flow to muscles to "warm" body Feel stretch in belly [...]
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 [...]
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 [...]
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 [...]
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 [...]
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 [...]
