How to Prep for Fall Classes

Haven’t danced all summer? Haven’t used any of those muscles? Does September usually mean more than just going back to dance classes? Sore, tired, achy muscles that seem like they will never go away? Well… you’ve got time to prepare yourself!

September is still a few weeks away, which means this is the perfect time to start doing some exercises and stretching at home to help your body get back into the groove.  Here are some tips for slowly preparing yourself for the fall:

1.     Plies – the first exercise in most Ballet classes for a reason! Plies work all the muscles in the legs, including the muscles you use in dance but not really anywhere else. Do some simple demi-plies and grande-plies in each position and hold your arms in second position to get the arm and back muscles engaged as well.

2.     Stretch! How often we forget to stretch. START SLOW. If you haven’t stretched in a while you will not be as flexible as the last time… that’s the way it should be, so slowly work up to your previous abilities.  Stretching should always be done when the muscles are warm. The best time for this is after you’ve walked home from the subway (or any form of exercise), just had a warm shower or as soon as you wake up (that is unless you like to sleep in a freezer!).

3.     Once you start classes, if you’re muscles are sore, try an Epsom salt bath. It is the tried and true remedy for those achy muscles. 

Health Smart! Injury Prevention

Given that many dance studios take a few weeks off for winter break, January is a time when injuries are more likely to happen. This is because the body has not been actively engaging certain muscles with the same rigour as when dance classes are happening regularly. This post is a reminder of certain precautions to take in order to avoid injuries as dance classes and performances get started again.

The most important thing is to always listen to your body. Even though in December you may have been able to do the splits, that doesn’t mean that after a few weeks off you will still be able to do them. Pushing yourself to where you were before the break is bound to cause an injury. So take it slow and ease yourself back into the swing of things. It may take a couple of weeks, that’s okay.

Warm up gear is essential, especially in this cold winter weather. Warm up gear that follows proper dance attire can help to get your muscles warm faster. Muscles tear when they are cold and being pushed, so keep them warm until they can generate their own heat!

Drinking water before class is key. Although staying hydrated during a dance class is important, the body needs to be hydrated going in as well. It’s best to drink more about two hours before you take class and sip smaller amounts during class. Water will help your whole body work better, keeping it all safe.

Finally, if you get an injury, make sure it’s healed before you start using that body area again. A complete heal means that it has a better chance of staying healed. If you force yourself back before you are ready, you may create a recurring injury. So like that old saying says, better safe than sorry. 

Coming Up in January

This month we will have four blog posts for you. We are kicking off the new year with four areas we want to address each month; things that inspire us, a spotlight on a certain artist, company or event, a health smart section and lastly a little thing we like to call the parent toolbox which will have lots of information on aspects of being a parent in a dance studio.

This month look for:
The search for inspiration under 18 years old
Spotlight on the Erik Bruhn Prize
Injury Prevention Techniques
Parent Toolbox on Pointe shoes

Enjoy!