With Back to Dance soon approaching, it is important that we make sure our bodies are where they need to be. It is very easy in our industry to injure ourselves if we don’t properly care for ourselves. Some of us do not dance as much as others during the Summer months and some take it off all together. Whether you are a competitive dancer or a recreational dancer, you still need to make sure your muscles and body are ready for the new season. Below we have put together a list of exercises and tips to help you get ready for a solid year!
LEG MUSCLES
It is important that you are drinking enough water throughout your day to keep your body and muscles hydrated. If you are experiencing charley horses more frequently, it is because your muscles are dehydrated and not getting enough blood flow. Start and end your day by massaging your legs, especially the calf muscles. This keeps your muscles fluid and loose and not tight like a belt. At Dancers Warehouse, we offer the Suffolk Foam Roller which is ideal for releasing tension, getting the knots out, and strengthening. For those who have continued their training throughout the Summer, the rolling action on your legs and back works wonders on sore and tired muscles.
Watch the video here on how to use this amazing piece of equipment:
Available in 2 different colors: Pink, Red.
Similar to the foam Roller is the Suffolk Massage stick, also available at Dancers Warehouse. This tool is easy to pack, carry around with you, and use. Simply roll its hard, rotating beads on your muscles to release tension and loosen up the knots. It also acts as a great tool to work on balance.
Watch the video on how to properly use the Massage stick and learn some great balancing exercises.
FEET AND ANKLES
If you are like us, we love our flip flops, especially in the Summertime! But that means our feet are flat and not getting the support they need. Our ankles hurt and are not as strong and stable as they once were. We need to get back to where we left off! One of the easiest exercises you can do is get a golf ball and start rolling your foot over it, pressing down hard on the areas that need the most working out. Another easy DIY is using a can of soup and rolling your foot back and forth working through your point. While you are in the kitchen, use the edge of a counter or the back of a chair and do calf raises. This is a great way to strengthen your ankles, work through your feet, and stretch your hamstrings. We recommend doing 15 reps in first and 15 in second position and then repeat 3 times.
CORE
Start getting back into the routine of closing your rib cage, pulling up from your center and tucking your bottom. We have a few great tools that can help you work on your alignment in preparation for the new year. Check out the Chacott Training Sandal and Mingu Balance Block from Freed of London, and the Suffolk Balance Board.
Watch how to use the Suffolk Balance Board here:
There are several resources at your fingertips to help continue training outside the studio. Take advantage of youtube tutorials and blogs. It is important that you research the equipment, especially the ones listed above, before you jump right on them. You could get hurt if you do not know how to work them properly. Start out slow and increase your reps and frequency as you get more comfortable with the exercise. If you ever have any questions regarding your training or any of the equipment we offer, please reach out to Dancers Warehouse at 877-31 DANCE. We are always there to help!
Looking forward to a wonderful start to the new season and we wish everyone the best of luck!
-Your friends at Dancers Warehouse
