Tips – Page 4 – Dance Direct Blog. News, Reviews & Advice About Dance

Love Your Leg Alignment

Leg Alignment The key principles of alignment will help to prevent dancers from getting injured; during ballet classes you may hear, “knees over toes”, “turn out from the hip” and “don’t curl your toes up” but the principles are the same for any dance discipline. Keeping your legs strong and aligned properly means you are using them correctly and have less chance of injury.

When correcting alignment, begin with the hips. All rotation must come from the hip joints, not the knees, ankles or feet. The pelvis must be neutral, which is the safest position to work from. If the hip bones are forward, they are in an anterior tilt with an arched lower back; if they are titled backward the hips are in a posterior tilt, and tucked under. The knees should match the direction of the toes, which can be checked during pliés – the knees should track over the toes and the feet should not be rolling in.

It is important to keep the feet strong – imagine the foot is nailed to the floor, through the heel and each side of the ball of the foot. This reduces risk of injury and prevents the feet from rolling, which is especially important en pointe. The toes should be straight and lengthened on the floor which encourages articulation and secure, correct pointe work. When the dancer moves to demi pointe, ensure the work is not sickled by continuing to lift the arches. The weight should be centered over the first two toes to help strengthen the muscles on the outside of the ankle, and guard against ankle sprain.

Once the legs and feet are aligned correctly, it is important to keep your weight over your toes, and not to swing back into the heels. Don’t lift the heels, but ensure your weight is in the balls of your feet ready to move.

Being Mindful Of Health

Health In maintaining your health as a dancer it is important to consider all of the aspects of health which are equally as important as each other. For example nutrition through food and drink is used for the body’s every function, from muscle contraction to nerve impulses, with many nutrients taking on more than one job in the body. For instance, calcium is well known for being a hugely important part of bone health but is also critical for creating an electric impulse that travels down a nerve, and for allowing a muscle to relax after contracting.

Make sure the body is not overworked by doing too much too soon, and make physical changes gradually. Research has found that dancers tend to get injured when they have a dramatic change in their workload, either a rapid increase in the amount of dancing or a quick transition to a new style of dance for which the body is unprepared. Introduce your body to the change by taking time to increase the volume and/or intensity of physical load. This could mean gradually increasing the number of classes or styles you take or it could be increasing the number of repetitions of class combinations.

Cross-training also aids the body, simply because dance is so physical and dancers need to behave more like athletes when it comes to conditioning. A great way to make sure you are maximising physical potential, and reducing opportunity for injury, is by exercising in ways that are unlike exercise through dancing. This can improve cardiovascular endurance, muscular endurance and muscular strength. The same muscles are used over and over through technique classes or specific repertoire, and there is little chance to improve the strength and endurance of the muscles that are not critical for current work.

Make sure you rest too! Rest is the time the body takes to heal and improve function. If you are feeling exhausted, decrease the amount of dancing or replace it with low-impact activity like Pilates or floor-based barre. Rest is necessary to prevent fatigue, which is a major factor for injuries and one of the most preventable. Rest is also important for your immune system so help your body boost immune functions by getting enough sleep.

Image courtesy of Adria Richards.

The Many Facets Of Dance

Zumba Class Regardless of your favourite dance discipline, it is important to maintain your practice in other dance forms to both complement and balance your training. Whilst one discipline may be concentrated on, it is beneficial both physically and mentally to take part in other dance forms other than your main interest.

Many teachers encourage their students to try everything to ensure their dance training is well-rounded and dance interests are well-informed. The more dance styles and dance knowledge you have under your belt, the better!

Once dance students begin to venture into dance careers, the different dance styles lend themselves to performances in different ways, and can even influence the roles you are cast for and whether you may have a role created on you in the future. Having a multitude of dance skills at your disposal means dancers are even more of an asset to the dance companies they join. Dance companies demand a lot from their dancers, so the more you can offer, the better.

Despite this, sometimes extreme pressure is placed on the body (and mind) when something completely new is required. Different styles to what you are used to can be difficult to get used to, but by cross-training your body, it will become easier to manage these changes.

Daily class is one of the best ways to cope with the extremes of different styles, as it warms the body up and prepares it for the day ahead. Keeping the body strong and confident is important, so eating well and looking after your body outside of the studio is also vital to succeeding.

Don’t forget that the opportunity to work on lots of different things in lots of different styles is the best way to develop as a dancer, and keep on learning!

Image courtesy of Wikimedia Commons.

The Inner Critic

Edgar Degas - Dancer Stretching at the Barre

Dancers are perfectionists, no matter how high the achiever. Despite this, needing constant approval from your teachers, peers and even yourself can be detrimental for you both physically and mentally. It can result in doing too much, feeling anxious and not making enough time for yourself. Great results can sometimes be at the expense of other things, and it can be easy to forget what is important.

If this sounds familiar, focus on how the need for approval is causing you to work too hard – seeking approval can negatively impact your performance, as well as leading you to turn down new opportunities and challenges and even withdraw from dance or give up all together. Seeking constant approval can hold you back from doing the important things, being free to create and achieve.

It is difficult to ‘let go’ of needing others’ approval and to increase your own sense of self-worth and wellbeing. It is important to continue to build self-acceptance of yourself. Remind yourself of things you’re proud of or moments you achieved: when you feel that you’re not good enough remember those moments. Don’t let your inner critic run wild with your imagination – have confidence in your own ability and choices.

When you perform it is natural to think about and value the evaluation and opinions of others. Remember to value how you feel about the performance too, and what it meant to you – constructively evaluate how you could improve it for next time. When you take on a new commitment, think about your decision and how much of it is lead by what you want to do, don’t think too long or hard about deciding to do it for others’ approval. Do it because it’s right for you, and whether it is important to you.

Image courtesy of Wikimedia Commons.

Common Foot Problems For Dancers

Foot Thong The feet are important to any human being, in terms of posture, gait and movement. For dancers the feet are constantly put under pressure as dance relies predominantly on flexible, mobile and healthy feet. Despite this there are a few common foot injuries in dancers:

Hallux Valgus and Bunions

The big toe tilts sideways towards the second toe and becomes painful, often developing bunion at its base. The pain is usually worse when wearing tight footwear, or when putting excessive pressure through the affected area, such as when on demi-pointe. The entire leg’s biomechanics are often involved: to manage the problem there are options of manual therapy, stretches and strengthening exercises for the feet, ankles, knees and hips. Failing this, surgery may be required.

Hallux Rigidus

This condition becomes apparent during full demi-pointe and is characterised by pain and reduced ability to achieve a 90 degree angle at the joint between the big toe and the rest of the foot. Forcing demi-pointes causes the joint surfaces to become irritated and bony spurs can develop. Half demi-pointes should be encouraged as the forces through the affected structures are then reduced. Cryotherapy (ice treatment), mobilisation and regular stretches can help in reducing pain and inflammation.

Plantar Fasciitis

Characterised by pain on the sole of the foot that is often worse in the mornings or after a strenuous exercise session. It is caused by an irritation and inflammation of the fascial covering of the sole of the foot and, in dancers, it is often linked to dancing for long hours on hard floors. Rest, cryotherapy, anti-inflammatories and manual therapy are all helpful in its management. Orthotics and splints can be used in chronic cases to help alleviate the symptoms.

Metatarsalgia

Characterised by pain over the ball of the foot. It is usually caused by years of overuse and overstretch of the ligaments of the toes; the associated joints become too unstable to sustain body weight and pressure which leads to metatarsalgia. Rest and cryotherapy are recommended, and metatarsal pads can be used to relieve pain and pressure, and strengthening exercises is encouraged.

Turn Boards

The benefits of turn boards can be debated. There are many aids, products and remedies for dancers on the market which help their training, however the pros and cons of turn boards can be identified easily. Seen in the dance film documentary First Position, it seems turn boards help dancers to master their pirouettes, improve confidence in turning and correct their spotting, balance and posture.

A turn board is a slim rectangular board which works on the principle of reducing friction between the foot and the floor, allowing the dancer to spin fast. While it is clear a turn board delivers a multitude of turns for the dancer, this does not necessarily translate into a number of turns when a turn board is not used. It may however improve dancers’ spotting and allow them to get used to the sensation of performing multiple turns, as well as highlighting small adjustments to be made to improve turns on the floor.

Despite this, a turn board requires the dancer to turn on a flat foot which has potential for problems with technique: in classical ballet, a turn is performed with a releve to either demi or full point. Turn boards may then encourage dancers to turn on a low demi pointe rather than pulling up and turning on a high demi pointe as required. Turning on a flat foot means the foot is not in the same position and the weight distribution is different than for pirouettes in ballet.

Therefore the physicality of a turn, with an adjusted centre of gravity when on flat to demi or full point, is very different with and without the board. For beginners who are just learning turning technique it is likely that the turn board would complicate matters. It could make learning pirouettes harder or encourage bad habits.

Memorising Combinations

Dance Steps Surprisingly many dance students find learning new combinations tricky and challenging. Of course the more you try to learn new exercises quickly the easier it becomes, but there are a few tricks to make it easier.

During class, it is important to learn the movement at a fast pace, and then perform these exercises simultaneously. Learn the pathway of the movement first so you have a good idea of where you should be going and the direction you should be facing. Maintain spatial awareness in respect to the other dancers and group the steps together: most combinations are grouped into musical phrases, directions or predictable sequences as well as frequently being choreographed along a diagonal line. It then becomes easier to recognise patterns.

Another way to make learning sequences easier is to identify the “landmark” movements and building up the sequence that way with the movements preceding and succeeding the transition steps. Learn which foot you begin each section with and which foot takes you into the landmark movements, as well as the foot which finishes the sequence. It is easier to think of the feet as downstage and upstage rather than right or left, as this will make the movement simpler when you come to do it on the second side! Listen to the music and where the landmarks occur, taking counts for these if necessary. Music should drive the movement, rather than aiming to match the steps to the music after learning them.

If all else fails, mark the movement and ask the teacher for further clarification. Mark the combination as you learn it, moving in the right direction so the movement is imprinted onto the memory faster. Make sure you don’t get in the way of other dancers and make the movements smaller. Overall it is important to finish correctly, with the correct foot and facing the right way.

Conquering Stage Fright

Janet Leigh Screaming! Fear backstage is common for at least 50% of performers, regardless of performance experience. More commonly known as “stage fright”, performance anxiety can be a constant problem or something that emerges over time.

Stage fright can occur for many reasons, as well as bring unexplainable, such as because of an injury or recovery from one, a bad experience or pressure of an important performance. Anxiety can drastically affect your performance and love of dance, if not overcome and dealt with accordingly. Symptoms of stage fright include racing pulses and fast breathing, a dry mouth, tight throat, trembling, and sweaty or cold hands. Mental symptoms can affect your career if not dealt with, with fear and self-doubt taking over.

A reason behind stage fright has been suggested as a result of the brain’s fight or flight response. Most performers are able to control stage fright by controlling the lead up to a performance and controlling a certain amount of anxiety needed to perform. This can be done such as by a pre-performance routine or a specific warm up. However, too much anxiety and adrenaline will mean you turn and run, sometimes literally.

It is important to take care of your body, and in turn control and calm performance anxiety. Avoid caffeine and alcohol, especially before a performance and eat potassium-rich foods to help lower your blood pressure naturally. A familiar routine backstage, and peace and quiet, can also aid anxious feelings. Breathe deeply and try to relax.

Your Next Dance Steps

Next Dance Steps After years of dance study you’re enrolled on a dance programme! Your goal may to become a professional dancer, to teach or study dance further, so make sure you work hard and dedicate yourself to your studies.

Keep an open mind and be willing to try something new. Your teachers will come with years of higher education teaching experience in addition to their work as dancers and choreographers, and they will use those skills to challenge your perceptions: think about the body, technique, and even what dance is in a totally different way. Let yourself be pushed to becoming the best possible student you can be. There are lots of different ideas out there!

Make sure you take care of your body, and this can be challenging to ensure you stay healthy. If you’re using food services on campus, try to choose nutritious options whenever possible, or even better, teach yourself how to cook! Depending on your previous training, this may be the most dancing you’ve ever had to do, so now is not the time to deprive your body of the nutrition and fuel it needs to perform at a high level. Get enough sleep to avoid injury, illness and anxiety.

Remember all the different options available: a dance career requires years of hard work and your college experience may confirm your commitment to dance, or it may transform your dream in other ways. You might find an interest in choreography, stage production, writing, or even dance therapy. Explore lots of interests and be open to learning how dance can impact other areas of your life.

And don’t forget to plan for your future! It can be easy to forget that there is an outside world you’ll have to re-enter after you graduate. Your teachers may even be able recommend summer programmes or internships to help you meet your goals, and they might be able to connect you with professionals in the field.

Image courtesy of Wikimedia Commons.

Eyelash Heaven

Many professional dancers rely heavily on false eyelashes, however this may not be a luxury for every dancer. It is possible grow, maintain and curl your lashes quickly and easily for that dramatic wide-eyed look often only achieved by false lashes.

Nothing is more of an eye-opener than having long, thick, curled lashes. Beautiful lashes are a sign of health and as they are hair, they require good health and vitamins. Vitamin B can help increase hair growth and strength by eating foods such as cauliflower, salmon, bananas, carrots, egg yolks, sardines and mushrooms.

Curling lashes opens the eyes and makes lashes look longer. Position an eyelash curler as close to the roots of your lashes as possible without pinching your skin. Clamp gently, and hold in place for a few seconds. Move the curler a little farther out, and very lightly press again, and so on. Avoid curling them daily as this can stress lashes and don’t curl them with mascara on!

Use mascara to your advantage: hypoallergenic mascara is for sensitive eyes and this is especially helpful for contact lense wearers. Any mascara that can be irritating can also cause lashes to fall out. Remember waterproof mascara should be used just for the beach or pool, not for every day as this formula can be drying and difficult to remove, again causing stress to the lashes.

Use lengthening and volumizing mascaras to layer the formulas for longer and thicker lashes, and/or use a black, dark brown, navy or black eye liner in between the lashes and along the lash roots of the upper lashes to increase the illusion of thicker lashes at the base line. Remove mascara properly and brush your lashes with olive oil before bed to help lashes grow thicker.