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Health & Fitness

Getting Back To Pointe After The Nutcracker

The Nutcracker,  a show that has become a staple in many a Christmas tradition, has come to an end this holiday season. So now what? You have a short break and then you go back to the classes, right? But what do you need to prepare yourself for pointe after The Nutcracker ends?

 

The Shoes

At this point your pointe shoes are completely shot.  After the practices, rehearsals, and performances your going to need another pair before class starts up again. So heading to your favorite dance store for a new pointe shoe fitting is the perfect way to start preparing for class again. Feet also do change over time and as you get stronger you may find that you need a pointe shoe with a different shank strength or box shape in order for you to get the best out of your classes. So regardless getting a new pointe shoe fitting before class starts up again is a good idea.   

 

Stretching tools

Now that you have your new pointe shoes. It is important to keep up your flexibility during your break. Therabands, flexibility bands and I-flexs are all tools that can help you in your flexibility training. These tools are all good for different reasons though. The therabands can be used for both strengthening and stretching the body and it all depends on how you use them. A quick search on YouTube will show you dozens of excise videos that show you how to use them for different purposes. Unlike the theraband, which is an unconnected latex band, the flexibility bands are circular and can loop around your body to help you achieve your perfect split. The I-flex, depending on the model, can attach to the wall or the door and creates a pulley system to stretch out the legs.  

Tension Relieving Tools

Getting back to pointe after The Nutcracker or any break can bring with it some tension and pain. So getting tension relieving tools like muscle rollers, massage balls for your feet and epsom salt for soaking sore muscles can all help relieve the tension and pain that comes with starting up class again.

 

It is important to take care of your body and these are just a few of the things that you will need for starting pointe back up again. You can click here to shop online for these items.

Injury Recovery for Dancers: Abs Part II

Today I wanted to share with you some of my workout routine that I have been working on, Injury Recovery for Dancers: Hip Strengthening, injury recovery for dancer, injury, dance injury, ankle injury, dance workout, fitness and health, dance fitness, workout video, vimeo, dancewear corner, dancewear corner video, dance wear, body wrappers, active wear, workout clothes, miami city ballet dancer, rebecca king ferraro, conversations on dance, podcast,

The “Injured Dancer” is back! I’m Miami City Ballet dancer Rebecca King Ferraro, and as I have been posting on the DanceWear Corner blog for the past few months, I am recovering from ankle surgery.  Today I wanted to share with you some of my workout routine that I have been working on, “Injury Recovery for Dancers: Abs Part II.”  Check out part I here. When you are unable to walk, it can make exercising a real challenge, so you need to get creative!  This series of exercises is great if you are injured, deal with chronic ankle or knee pain, or want a quick and simple warm up.

Check out the video below where I demonstrate one of my ab workout series. The most important tip is to keep your abs engaged the entire time so that your upper body does not move with your legs.
Enjoy!

Get my look: shop activewear now! dancewearcorner.com

Injury Recovery for Dancers: Abs Part II from DWC Media on Vimeo.

Injury Recovery for Dancers: Abs Part I

Today I wanted to share with you some of my workout routine that I have been working on, Injury Recovery for Dancers: Hip Strengthening, injury recovery for dancer, injury, dance injury, ankle injury, dance workout, fitness and health, dance fitness, workout video, vimeo, dancewear corner, dancewear corner video, dance wear, body wrappers, active wear, workout clothes, miami city ballet dancer, rebecca king ferraro, conversations on dance, podcast,

The “Injured Dancer” is back! I’m Miami City Ballet dancer Rebecca King Ferraro. As I have been posting on the DanceWear Corner blog for the past few months, I am recovering from ankle surgery.  Today I wanted to share with you some of my workout routine that I have been working on, “Injury Recovery for Dancers: Abs Part I.”  When you are unable to walk, it can make exercising a real challenge, so you need to get creative!  This series of exercises is great if you are injured, deal with chronic ankle or knee pain, or want a quick and simple warm up.

Check out the video below where I demonstrate one of my ab workout series. The most important tip is to keep your abs engaged the entire time so that your upper body does not move with your legs.
Enjoy!

Get my look: shop activewear now! dancewearcorner.com

Injury Recovery for Dancers: Abs Part I from DWC Media on Vimeo.

How To Apply What You Learned This Summer, All Year Long

Sad news: Summer is over.  Many of you spent the whole summer dancing all day, improving your technique, and getting in fantastic shape.  So now that it’s over, how do you maintain all that hard work?   Here are a few tips:

 

 1. Take the time to review your corrections.

In an earlier post we mentioned how beneficial it is to keep a notebook full of corrections.  If you started one over the summer, take some time a few times a week to go back through those corrections to remind yourself of what you learned this summer.  And the journaling doesn’t need to stop now that homework is back!  If you are looking for a break from your homework, treat yourself to a little journaling to keep track of new corrections.  Take this opportunity to draw parallels between what your teachers over the summer told you, and your home studio teachers are telling you.  It’s likely that they are saying some of the same things, but just in different ways.

 

2.  Apply corrections

After reviewing these corrections, take it upon yourself to apply.  Just because your teacher isn’t giving you a specific correction, doesn’t mean that you can’t take that chance to apply corrections that you have heard in the past.  When you are onstage, your teacher won’t be there to correct you: it’s all on you at that point.  So start in the studio.  The more you think about these elements initially, the sooner it becomes second nature in your body, and it becomes your new normal.

 

3. Battle your bad habits

Chances are you were alerted to a few bad habits this summer.  Well now is your chance to take all year to correct them.  Remind yourself that bad habits are really engrained in your body, so it will take some time to create a new normal for yourself. It is really important to be patient with yourself and your body.  It will all come with time, but the first step is acknowledging the issue and keeping it at the forefront of your mind constantly.  Little by little you will see a change, and you will create a new habit for yourself.

 

4. Cross training

When you dance all day long, your muscles get stronger and your stamina increases.  You don’t have to lose this during the school year, you just have to maintain it now that your schedule includes more sitting in school than dancing.  Creating a short cross training program for yourself to do each day is a great step to keeping your summer muscles strong.  Need some inspiration?  Give this quick workout a try.

 

5. Get to class early

If you have some time, get to class a little early to get your cross training program out of the way first thing.  At the end of your long day, you won’t want to do any extra exercises.  So make it easy on yourself, and get your cross training in before you start.  This will also give you the added benefit of getting all of your muscles functioning and firing before you do your first step.

 

Stay tuned for more workout videos coming soon!  Next week we have an ab series all prepared for you!

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