Month: December 2009

3 Reasons Dancers Should Stretch

Three ways stretching can help you:

1.  Stretching improves flexibility.

2.  Stretching  reduces risk of injury.

3.  Stretching reduces soreness.

Lets look at these ideas more deeply.

1.  More flexibility.  A few dancers are “noodles”.  They can twist themselves into pretzels.  They don’t need more flexibility.  Most of us are not like that.  Most of us need to stretch to get the freedom of good turnout.  We need to stretch to get the soaring arabesques and the effortless extensions that are so beautiful.

2.  Fewer injuries. Have you ever kicked your leg up with too much force and pulled your hamstring muscle?  Or maybe you fell and pulled something.  Dancers who are flexible are less likely to get these types of injuries because their muscles can handle the unexpected stretch.

3.  Less sore.  When you work a muscle hard or in a new way, it will often be sore for a couple of days.  For example, it you lift your leg to the front and hold it until it trembles, your thigh muscles (quadraceps) are probably going to be sore.  If you stretch them out right away, you increase the flow of blood to the overworked muscle and it will not be as sore.

Stretch gently.  Stretch safely.  But stretch!

Help for Pique’ Turns – a Checklist

If your pique’ turns are “off”, go through this checklist for a quick fix.  Check these ideas out one at a time, fixing any errors you catch.

1.  Check your body placement as you go into your pique’.  Your upper body should lead slightly forward into the turn.  Don’t lean back!  Compressing your stomach muscles firmly will help to keep your body straight as you go into your pique.  When I turn, I imagine that my stomach is like a star, and it is contracting as if becoming a “black hole” 

2.  Check your step up into your pique’. Are you pushing strongly off your supporting leg?  Don’t “climb up” into your turn.  Spring into your turn, almost as if you  are going into a small jump.

3.  Check your leading arm. Are you flinging it out?  Some dancers don’t move their leading arm at all – they just leave it in first position.  That’s fine!  It’s also okay to open it a little as you go into your turn, but don’t “throw” it out.

4.  Check your following arm.  Are you leaving it behind?  Bring your following firmly into first as soon as you start into your turn.  Don’t fling it.  Just press it into first as if someone is behind you, pushing your arm and shoulder around.  Keep your following arm pressing forward and around during the turn as well.  It gives you a lot of power and control.

5. Once you are turning, check your placement again.  Keep your stomach muscles compressed.  (remember the “black hole”)  If you arch your back now, you’ll lose your momentum.  Your turn will wobble.  If you keep your body and your arms in position throughout your pique’ turn, you will spin easily on your axis.

    Good luck!   If you need more help, let me know!