I think many dancers, particularly younger dancers, forget that although they are making art through movement and music, they are, in fact, exercising and using a lot of energy. And, what started out as a fun after school activity/hobby has now developed into a life-long passion. In order to keep up, its SUPER important to take care of our instrument to dance - our bodies!
Dance is more than just attending classes, learning choreography, throwing on a tutu and performing on stage. It begins to take over our lives, including our health.
My dance teacher taught us very early that class started with preparation before we even stepped into the studio. Concerned that we were not coming to class with enough nutrition and energy, she read us an article about proper nutrition before exercising.
Not only is it important to take action before class, but after class as well! One of my biggest concerns are students who walk out into the cold after class! Eeek! Keep those muscles warm!
So today a present a list of dos and don'ts to care for your body before and after your dance class:
Before class...
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1. DO eat a snack! Athletes need fuel. Fruit, whole grains, protein, potassium and water are a great way to start class! It's best to eat at least 30 minutes before dancing.
DON'T eat processed food, anything fried, candy, big meals or soda. Also, DON'T not eat or you will have no energy!
2. DON'T stretch! It seems silly not to stretch before a dance class, but stretching cold muscles can actually lead to pulls and strains - not something dancer needs. I usually do a little barre stretch at the end of the barre exercises and a more intense stretch and attempt splits at the end of class when muscles are completely warmed up.
3. DO prepare for dance class in advance. Sometimes its the little things. When I was younger, forgetting my ballet shoes would affect the way I performed in class and added stress. I always encourage dancers to get their gear together the night before so that they don't need to worry about before class.
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4. DO sleep! Your body needs rest in order to accomplish the next day's activities, especially physical ones. If you know you're coming to dance class, get some much needed rest so that you're not dragging yourself into class the next day.
After class...
1. DON'T walk out into the cold! This is especially important now that the seasons are changing. As good as the cool air feels after dancing for an hour, walking straight out into the cold air will actually cause your warm muscles to cramp.
DO put your warm clothes back on!
2. DO eat another snack! Your body uses energy, so now it's time to replenish it.
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3. DO drink lots of water! Your body loses a lot of water while you are dancing. Be sure to give your body a drink!
DON'T touch that sports drink! It's full of sugar!
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4. DO stretch and cool-down. Stopping all movement is bad. Keep the blood flowing with a cool-down stretch.
5. DO change your clothes. This may seem strange, but changing out of your dirty, sweaty clothes can prevent acne and infections!
I hope everyone takes this heart to keep your bodies healthy and dancing for many more years!
Happy dancing!
Miss Tess
tessc@balletpetite.com
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