The 32 Fouettes - AKA The Grand Finale

The moment when you feel you might fall over and die right there on the spot but can't, is vital. You may have just finished the hardest section of your dance or for principals, the thirty two fuoettes or mineges of jetes at the end of the coda. You may have just run what seems like one hundred miles, but still have one left, or have yet another mentally challenging homework assignment. This is the last push, the ultimate test. You may feel that you don't have it in you, but oh, you do. It isn't whether you are fast enough, athletic enough, or smart enough... it's whether you believe in yourself, and have that drive to success. And boy, the feeling after is priceless. For us dancers, there isn't anything much better than dancing on stage in front of the audience. Well, except the applause and appreciation from the crowd just past those blinding lights. Getting through the ups and downs to the grand finale is what I have found at the end of each day, week, and now year as I come to an end with my blog. My blog hasn't just shown improvement in my writing, it has shown that it's okay to accept your struggles, but embrace your achievement.

TRUE. Credits to: picturequotes.com 

Writing a blog isn't easy. I knew that before I started, but assumed choosing a subject I'm close with, almost too familiar with, would take a couple pounds of the load. See, that was where I was wrong. With ballet, we are always striving for "perfection", which we all know isn't possible. What I have learned through this blog though, is it's so easy to miss it all. If I only focus on what's wrong and what it needs to look like, won't dance just become something I don't enjoy? Eventually. Having to put all aspects of dance into words gave me a new perspective. I like to imagine that some other bunhead out there happened to fall across this school assignment that turned into so much more, and realized they aren't the only one facing this seemingly unachievable struggle. This to me, shows that you aren't made of your mistakes or problems. Multiple people will face the challenge of turned out positions, but can everyone show their love of dance on stage? Very few. Accept that you are doing something wrong, do your best to fix it, but allow your self to say "Hey, I did that pretty well." Seeing the things you are good at will give you pride from the inside out. And if you are making your way to the top in a breeze, you aren't reaching your full potential. Those hard pushes are where you can accept that what you are doing is not easy, and afterwards be proud that you did it. You receive so much more satisfaction when something difficult is thrown at you, but can get by it, even with struggle.

So, even when you see yourself no where close to Svetlana Zakharova or to those crazy olympians, as long as you are doing your best, it doesn't matter. Continue to push through each barrier, and you will notice yourself facing them with ease while approaching more... it is just life. Don't forget to applaud yourself every once in a while, though.

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.