Below the Shoulders and Down

Abdominal Muscles-
I mean, who doesn't want that toned six pack stomach?  Especially if you are wanting to be able to do multiple turns. But people tend to exercise the one region of your stomach, rather than all parts.  It is very important to also exercise your obliques, lower abs, and all the other muscles in between. One excercise that will get your lower abs, and the smaller muscles that are hard to get is to start by laying on your back, and rolling up. You want to do these for a bit, going slowly up and down, keeping your arms by your ears. Then after you've done about ten or so of those, you will stop part way when rolling up / down in your "hard" area. This is the area you often miss, and therefore is weak. Once you find this spot, you will do small pulses, then continue rolling. For your obliques, which are the muscles on the sides of your stomach / torso that help with control and placement, you can do either standing or sitting. You just lean to one side, then only use your sides to pull you back to neutral. It can be difficult to isolate those muscles, but they will help you maintain a position or contract and move it. After stomach exercises, you can stretch by going into cobra, a push-up position with your hips on the ground.

To stretch out. Credits to: 30dyc.com

Lower Back-
"Aim high, arabesque higher," as they say.  These are the muscles that will pull your leg up (as well as back and hip flexer flexibility), so it is important to strengthen them.  You can always just do back ups--laying on your stomach and lifting your back-- or you can do something more challenging. It's basically the same thing, but using an exercise ball. You lay on it, stomach down, with the ball at your hips, so you are in an upside down V, or downward dog position. You will need somewhere to tuck your toes so you don't move forward; I usually place mine under the couch. From this downward slope angle of your back, you will come up so that you are in a straight line from head toe. This way, you are keeping your abs engaged, and when you go past straight, you are releasing them. You'll get an extra workout in your stomach, as well as help to prevent injury. After you've come up, go back down all the way, and just continue to repeat. Do this at a medium pace.

Back-up exercise. Credits to: pinterest.com

A stretch you can do to counter this exercise is to sit on your knees, grab behind your knees, and pull away creating a curve in your spine. A stretch you can do to become more flexible is to grab your leg in attitude behind you and pull, making sure it is behind you and that your shoulders are close to square. Another one is leaning back in your splits. I like to do this underneath a barre, so that I can grab the barre and walk my hands backwards for a greater stretch. Always keep in mind your limit when stretching... injury is the last thing we dancers want.

Counter stretch... not listed, but works great. Credits to: workoutlabs.com

Back attitude stretch. Credits to: f.tqn.com

Head, Shoulders, Not Knees, or Toes

Now that we've reviewed our basic body parts through the song (title--kind of), let's continue on our body fitness.

Upper back-
This should be where all arm and upper body movement comes from. Let me just say, I struggle with this one like no other. It has taken a LOT of explanation from my teachers to understand the muscles to use... and I still can't do it. I find that you can be just a hair off from this position, but never actually be right on. And even though you are just barely away, it affects your movement and look. To me, this is what separates the principal dancers of a company... they have mastered how to move their upper body to match their legs, and it adds a whole other element to their dancing. It's up-lifting. First and foremost, the muscles used to hold up your arms aren't actually your biceps or triceps (although they help), it's your lats. These muscles are responsible for almost all movement of your shoulder joint, but are hard to find and strengthen (at least for me). You know when teachers tell you act like you are squeezing tennis balls in your armpit without actually moving your arm? They are trying to get you to engage your lats. Obviously if I have trouble doing it, I'm going to have trouble explaining, so I apologize. But, once you find how to use them, it will keep your shoulders form creeping up, as well as help with partnering. Check out this website to find strengthening exercises for your lats. Arm-wise, push ups, repeated arm pulses out to the side or any direction, resistance exercises with a Theraband, lifting, tricep dips, or whatever will help you with your upper body and control in movement. I would just suggest not to bulk up TOO much, especially if you are looking for long and lean muscles.

Lat muscle. Credits to: wikimedia.org

Neck-
Remember, any head movement shouldn't be too crazy, and should technically only be the result of your upper back moving. You also shouldn't be needing to strengthen your neck, but may need to stretch it every once in a while. Doing this helps to loosen the muscles connecting to you back, and keeps shoulders down (that also is an issue for me). All you do is gently pull on your head either directly down, to the diagonals, or the sides.

GENTLE. Credits to: mahealthcare.com

Ribs-
All I have to say about this is to keep them down. It probably means you are curving your upper back, or "lifting up" form the wrong area, or both! Thinking about engaging your abs and opening up your back and shoulders will prevent your ribs from jutting out.

Health is Wealth

Of course, your health is first... if you question that, you need some serious change in views. As you can tell from my previous posts, there are lots of things you can do with your body to strive physically, but it all should come from a place where you feel well. Any uncertainty from the start is like chapter one in a book; for each new chapter, the more events happen, which could be serious injuries in a dancers case. Treat yourself well... you should be your own priority. Here are just basic things to do to get healthy, and stay healthy.

Let's start here, as in you are faced with restricting pains / injuries. Get on those like you would for a project due first period in the next morning! Go to the doctor, or one my favorites, physical therapy. Physical therapy looks for treatments away from medications or surgery (yay!), and towards massage, heat, and physical exercises. It does require some at home responsibilities to push towards less hurting, but puts you in more control of your body. If you are in bad situation where this won't help, it may require a visit to the doctor... not even an apple can keep you away in these cases. You've got to do what you've got to do, though. You're body needs proper care, especially in order to continue doing what us dancers do.

What you put into your body will highly affect your daily and long term self performance. Drink water everyday throughout the day, even when you aren't dancing, so that you will stay hydrated. I would even suggest electrolyte water during dance (specifically multiple hours of doing so), so that you prevent dehydration and absorb the water more quickly from the potassium and sodium found in it. Gatorade also does the trick; look for the Mio Fit water enhancers, for they give you vitamins and electrolytes, but have less sugar and other not-so-good ingredients. Make sure you eat a well rounded diet, with proteins to help build and sustain that muscle you work hard for, and fruits and vegetables for the vitamins needed to live, etc. Check out this page for more elaborate details on the ideal foods to eat to live above, and beyond the bare minimum.

Most importantly, listen to hints from your body of when you are pushing yourself too far and allow for time to rest. Sleep (and rest) is not for the weak (only), but rather for humans and especially those being active. You can't build a house if your basic building blocks are not strong, and therefore treat yourself right so you dance without unnecessary obstacles.

WRONG! Credits to : spreadshirtmedia.com

From the Knees Down

In the following three posts, I will be talking about exercises and stretches for your body to help you obtain those "ballerina goals", otherwise known as the "ballerina look." As always, do what's best for you and don't go to the point of pain, but only slight discomfort. Let's get to it, especially because you know what's around the corner? SUMMER.

Knees:

The first thing that comes to mind when thinking of a ballerina's knees is hyper-extension. This is something you are born with, or aren't, and therefore you SHOULD NEVER FORCE IT. It does create beautiful lines, but you can be just as beautiful without those knees that bend backwards. One thing I suggest for all dancers looking for those sculpted muscles is simple. Use them, especially in this region by "pulling up" your knee cap. This engages your muscles in movement, using them for initiating movement, rather than your bones or joints.

The difference between pulled up and relaxed knee caps. 

 

Calves:

Your calves are probably constantly being worked if you are doing pointe, or just ballet in general, since your foot is in a pointed position more than a relaxed one. You should engage your calf anytime you point your foot or straighten your leg to get the most efficient workout. This usually means pointing your foot all the way to your toes, as well. One good exercise for your calves is relevés. It is best done in multiple positions, as well as doing them on one leg. You can also make it more challenging by standing on a stair so that when you lower, you are going further than a regular standing angle of the ankle. 

Because you use these muscles so much, they get very tight, and there lots of stretches, but downward dog or simply extending a leg behind you in standing position does the trick. Stretch it often during class (especially after combinations) to prevent them from cramping and becoming even tighter. 

Feet:

Feet are often mesmerizing beauties, or the thing ruining your line. You can improve them of course, but it isn't hard to cause damage. Strengthening wise, there are two major things. Theraband and how you use your feet in class. You can buy Therabands of different strengths and what it does is cause resistance for your feet as you point and flex, and helps you work your whole foot. On that subject, during class anytime your foot leaves the ground, extends along the floor, or rises up to relevé, you should be using all parts of your foot. Think of massaging the floor (or even air) and articulating how you point your foot. 

Now as for stretching your feet, this is where you can hurt yourself if you aren't careful. Stretching them on your own (with your hands or the floor) is the best way to stretch them because you are in control and can ease off if it's too hard of a stretch. One way, is to sit with both feet straight out in front of you and gently push on your arches, working your way on to your toes, eventually pushing on your whole foot. This stretches your hamstrings as well. Another way is to stand, and cross one foot over the other so that the top of your foot is towards / on the ground. Plié both legs (slowly), pushing the foot crossed forward, with that heel slightly outward so your aren't stretching in a sickled position.

The Balancing Act

Being a kid with a mind full of ideas, more that seem to unfold every minute, I want to do it all. Most of my ideas would be possible if I had days full of no plans. But, of course that is not true, in fact, that is the antithesis of my day. I'm lucky to receive an hour of relaxation. It starts at 6 a.m., prying my eyes open and getting ready for school.  It can end as late as 2 a.m., after finishing homework. I can't understand why I find myself so tired...it's obviously not because my plate is overflowing. But, this blog isn't about me complaining about what I wish I could do, but can't.  It's about how I manage everything from school, dance, and being a kid. Otherwise known as my personal balancing act (no pun intended).

This struggle seems to pop up in every serious dancer's life. When you are committed to multiple things, it's hard to find time for the things that are less intense or demanding. That could include family, sleep, leisure, and most commonly yourself. Taking care of YOU should always be first on your list, the main course. Then, for me at least, comes school (veggies) because it will have the biggest impact on me and my future. After that, comes the sides of my dinner: dance, and all that encompasses, family, friends, staying healthy, and throughout all of these, my goal is to find the fun in it. Fun, being the dessert or treat. Of course, there are lots of little things that fill my mind while I am doing all of this.  Remembering to drink more water to relieve my headaches, setting an alarm to wake up early tomorrow for a performance, oh, and I can't forget to finish that writing assignment... I can't even make through a blog without my mind exploding with to-do's.  However, just as in ballet, the more I practice doing it, the easier and better I become at managing.  Time management is an important skill in itself; a skill I am practicing all the time.

Quite literal in my situation. (credits to http://www.internettoolboxforchurches.com)

The biggest help that you can have is within yourself (sounds super cheesy). You have to be able to say "no" and listen to your body. Not one decision that doesn't feel completely right with you with never be right... that is that. So, if you want to balance everything that you want to do and have to do, you take on only what you can. You will feel more satisfied and less overwhelmed, and I certainly do. There is really nothing you can do about changing finals week being on the same week as Nutcracker, but you can make time by saying no to the other things that may be not as important. Once you conquer clearing your mind from frustration of "can't"s, fill it with "cans" and soon you will find your self scale balanced.
~Hayden

Head (and body) Back in The Game

With any sport, as you may know, you are constantly working up an invisible "mountain" and working towards that goal often. Your body and muscles gain a type momentum in dance, where you keep building on the previous class. Of course it isn't a steady climb to your goal, but you get into a mode that strengthens and I like to think, gives your body a "callas" like you do on your feet. Once you take a break, you lose that momentum. Trust me, I could always use a nice break like UEA, most recently, but I may not have taken care of my body the best way possible in that time.

In ballet, you are constantly pulling up your muscles and squeezing them in order to be able to hold your leg in front of your face. Not only do just tense your muscles, but you have to place them and continue to extend them throughout your whole body in Every. Single. Move. Just before break, I was feeling myself reaching a good level of capability, maintaing higher increments in positions. Then came the sweet relief of Meema (my grandma) and Grandad's house for fall break. After driving 5 hours to Boise, Idaho directly after dance, I finally got to fall into a cozy bed in their cozy house. Completely dreamy. Morning came around, and let's just say, Hayden was not going to be doing any grande jetés anytime soon (refer to my definition page, for those who don't quite understand ballet language). I was stiff as a board, and it was because I sat in a not-so-comfy position for multiple hours directly after working my butt off in ballet. My muscles weren't so pleased with me. I attempted stretching, but soon found myself sucked into a book on their equally cozy couch. 

I had the option of taking drop in classes at Ballet Idaho while in Boise, which I have always enjoyed in past visits, but came up with stomach aches and the need to get my homework done. My slacking came back and slapped me in face that following week. Needless to say, I had officially lost my momentum, my muscles refusing to cooperate, only after making another not-so-great decision. Monday, I was feeling slightly tight and "off my leg", but it was mutual for the whole class... I wasn't too surprised, yet. Tuesday came around like a hurricane. I started off the day tired, had a long day of all my core classes, and then went straight to dance from school for five and a half hours... that's a longer time of dancing than the drive to Boise! What was my little brain thinking? Although it wasn't all ballet, the majority of it was and boy, oh, boy, was it difficult. The picture below is a pretty accurate description of the motivation I was feeling.

Credits to www.danceclass.com

With Nutcracker season fast approaching, I now know to take MUCH better care of my body. I need to attempt to maintain as much momentum as possible, even over breaks, so that my body and I stay friends. Lesson learned...now it's time to get myself back in the game.

Hayden