Dance Medicine

 

A Better Arabesque Who doesn’t want to improve the look of their arabesque? Arabesque is one of the most beautiful movements indance and is the signature position for grace, strength and flexibility. ﷯ Choreographers, audiences, judges and photographers love arabesque! This workshop can help you attain the arabesque you really want for performing and competing by focusing on low back injury prevention, arabesque muscle awareness, alignment and timing. All together this knowledge can produce a better arabesque. The workshop begins with a basic, age appropriate anatomy presentation on the spine, muscles of the abdominal area, and muscles of the hip and lower back. Dance Medicine Academic Seminars emphasizes the importance of understanding the action of the specific muscles needed to execute the movement. Floor exercises to increase quality movement through the upper back, strengthening for the abdominals and strengthening for the hip extensors will be emphasized. ﷯This workshop is an hour long and includes interactive time for discussion and answers to all questions related to arabesque. The workshop includes anatomy information, floor exercises and the barre combinations.
A Higher Developpe This workshop addresses the action of the developpe devant and a la seconde. Some of you want a higher developpe but struggle with a straining feeling in the thigh and an inability to hold your leg up. This workshop is an opportunity for you to ask questions, discuss technique and learn more exercises for developpe. This is a hands on, interactive presentation specifically for a higher developpe. ﷯ During numerous rehearsals of repetitive choreography the correct technique can get lost. Many hip injuries are related to the repeated improper mechanics of developpe. It is important to understand the meaning of pelvic stability and alignment both for the working leg and the standing leg. The core muscles play a significant role in pelvic stability. During this presentation the basic anatomy of these major muscle groups involved will be learned. If you have more knowledge of exactly which muscles are responsible for the movement then you can certainly execute the movement more effectively. A series of dance specific floor exercises designed just for developpe will be learned. Whether your interests are in competitive teams, classical ballet training, or dance as a hobby you will enjoy learning these new exercises that will improve their developpe technique.
Dance Medicine Screenings Screenings during the season can be an educating tool for you and your instructor. Athletes have to undergo a physical before they can play, why shouldn't dancers? A dance medicine screening should not take the place of a Physician’s physical. ﷯ The screening includes a general observation of your anatomy, strength testing, range of motion measurements and functional dance tests. Muscular imbalance, inadequate strength and inadequate cardiovascular endurance all lead to injury. Why not find out early where your weaknesses are so that the physical conditioning can begin? Properly graded conditioning can positively affect both the soft and bony tissue of the body, thus leading to a stronger dancer. It takes time and preparation to get to a competitive level of performance without injury. These screenings can be administered on almost any age group. The younger student can benefit from these as well; this is a time when screenings are the most important. The screening takes approximately 30 minutes and is confidential. A series of home exercises are included to correlate with the findings.
Increase Your Turnout Many of the overuse injuries that occur in ballet are related to improper turn-out which causes stress on the low back, hip, knee, and foot. Correct turn-out is essential for injury prevention. It involves appropriate strength, flexibility, and correct technique patterns in the hip. ﷯ Many dancers can improve their turn-out with a better understanding of anatomy, proper mechanics, and therapeutic exercise. Although few dancers actually possess "perfect" turn-out, most dancers strive to get as close as possible. Sometimes physical limitations can hinder your turn-out; however, increases in flexibility and muscle strength can help you reach your goal. This workshop focuses on the proper anatomy of the hip and the "turn-out" muscles. You will learn: • Which muscles actually create turn-out • How to increase flexibility through proper stretching techniques • Isolating and strengthening the turn-out musculature • How to correct
Injury Prevention Most dance injuries are more commonly chronic from overuse. Your movement patterns can sometimes become inefficient and incorrect over time. These incorrect patterns can create more problems in the firing of muscles, the tone of the muscles, and general muscular imbalance. ﷯ Because your training involves repeated usage through dance class, rehearsals, and performances overuse injuries can become serious if untreated. Injury prevention relies on the dance instructor to notice improper movement patterns, and the dancer themselves being aware when things don't feel right. This workshop reviews technique compensations and teaches the signs and symptoms of the most common dance injuries including tendinitis, snapping hip, sprained ankles, and low back pain. You will also learn strengthening and stretching exercises that can help prevent these injuries and lengthen your career.
Irish Dance Medicine This is an intense three-hour workshop designed especially for the Irish Dance instructor and competitive teams. After ten years of Irish dance technique analysis and screenings review, these workshops were developed to increase awareness in the areas of: ﷯ • trunk strength • turn-out • injury prevention • foot and ankle strength The workshop includes the basic anatomy needed to stabilize the shoulder, increase core strength, turn the thighs out and strengthen the lower leg. You can learn how to fire these muscles if you are more aware of the location and the action of these muscles. Injury prevention information will be included in these presentations focusing on the foot, ankle, hips and lower back. It is important for you to know exactly what to do when an injury occurs to help shorten recovery time. Discussion is encouraged, so there will be plenty of time for you to ask questions. The workshop continues with a strengthening and flexibility program for the lower legs using resistance bands. These bands are lightweight and easy to travel with; they are an excellent tool for warming up before competition. The next segment continues with intense core exercises to help you move more efficiently in one solid piece. The workshop continues with shoulder stabilization exercises to help keep the shoulders down and the elbows straight while dancing. All of the exercises will be printed and distributed for you to keep so you can continue to use the new material during your weekly practice schedule. This is a beneficial continuing education program designed especially for the Irish dance population. Injury prevention is the key to your participation; as a dancer you deserve the right to participate in an environment that encourages health education.
Nutrition for the Young Dancer Many questions surround the topic of nutrition and diet in the dance community. Young dancers and even experienced performers may not know how many calories to consume during the day, what and when to eat, and why it’s so important to follow a wholesome diet. Allison Wagner, MS, RD, LD, can provide dancers with answers to these questions to help them reach their full potential. Allison, owner of Simply Well, an integrated nutrition and fitness company, emphasizes the importance of eating a nutritionally sound, well balanced diet, without the use of supplements or caloric deprivation. She can help students understand the need for calories and how they are utilized as fuel. In addition to workshops, Allison also provides one on one counseling and can help put together an individualized nutrition plan that meets your goals and dietary needs. Other topics include: • Proteins, Carbohydrates and Healthy Fats Function of each How much to eat When they should be consumed Why they are Important Good sources of each • The Dangers of Energy Drinks • Supplements • The Importance of Consuming the Correct Number of Calories • Nutrition for Injury Prevention • Nutrition for Energy • Bone Health Calcium Intake Why it’s so important for Dancers What food sources promote bone health • Hydration How much to drink What to drink and when When to consume Sports Beverages (ex. Gatorade, Powerade) • Healthy Recipes for all Ages • Healthy Snack Ideas • Support from family, friends, teachers, instructors, etc.

Visit Simply Well to learn more.

Pre-Competition Warm Up Before any competition or performance it is so important to warm-up the body. You must prepare your body to get the best physical results during the performance. ﷯ If the muscles controlling the movement at the joint are not warm enough to support the joint you are at risk for injury. Studies show that you will be more physically fit if you regularly engage in a routine of exercises for strengthening followed by stretching. It takes at least thirty minutes to begin the warming up process. This workshop offers specific floor exercises that can be performed in limited space and still prepare the body for all types of choreography, especially explosive choreography utilized during competitions. You will learn core exercises as well as hip exercises. All strengthening exercises are followed by appropriate stretches. The lower legs and feet will be worked as well and a significant amount of injury prevention information will be taught. All exercises for the warm-up will be printed for you to keep. During this warm-up proper alignment will be emphasized to reduce the risk of faulty technique patterns. A large portion of the warm-up will focus on breathing to increase blood flow and lung capacity. This is a great opportunity for your instructors to gather the team for physical and mental prep time in order to perform at the highest level.
Pre-Pointe Screenings When to go on pointe has always been a concern. Some studios have a set age that determines readiness for pointe. Each dancer matures physically at different times, which is why you should be evaluated individually. Your parents are concerned about your health and the results of going on pointe too soon. Instructors and parents benefit from these screenings as well. If they feel you are not quite ready, a physical objective screening can support their subjective findings. This, in turn will help reduce injury and increase awareness of your strengths and weaknesses. ﷯ The screening takes approximately thirty minutes and is accompanied by strengthening exercises for home. The range of motion is taken at the ankle to determine if you can fully center yourself on the tip of the pointe shoe. Having your weight back can lead to overuse of the muscles in the rear of the lower leg. Range of motion is also taken at the hip to assess how much natural turn-out you have. Strength testing is performed for the ankle, hip, abdominals and back. It is extremely important to have a solid understanding of the need for trunk stabilization to reduce stress to the low back. The anatomy of the foot is noted and balancing skills are tested as well. This pre-pointe screening is an excellent way to learn more about your technique and improve your skills.
Resistance Band Class This is an hour-long class given with the assistance of resistance bands, which is an exercise tool used for many years by dancers. It is easy to travel with, small and lightweight for the dance bag. It can be used as a 'warming up' tool as well as a rehabilitation tool. In some cases, a warm-up is unable to be given before a rehearsal or performance; this is where a resistance band is most beneficial. ﷯ The class begins on the floor with a series of exercises for the foot and ankle, progressing to the hip rotators, abdominals, back and upper body. This class is an excellent opportunity to condition and target certain muscle groups that may be weak due to overuse of the opposing muscle groups. Proper training is usually defined as a systematic process of repetitive progressive work to gain quality strength and flexibility. The resistance bands can assist in physical training and conditioning by this repetitive progressive work. The importance of warming up will be reviewed, as well as the benefits of off-season training. It is important for dancers to use this strengthening device for health education and injury prevention. This is a fun workshop that the students really enjoy. All exercises directly relate to dancers and their specific needs. Dance specific exercises focus on: • Lower leg strengthening • Pelvic stabilization • Turn-out muscles • Upper back flexibility

As the field of Dance Medicine advances to meet the demanding needs of today’s strong and talented dancers, it is important keep abreast of the newest developments in health care. These various workshops promise to be an exciting mixture of presentations, dance classes and floor exercises addressing the latest trends in dance medicine. Dance Medicine Academic Seminars has put together a list of unique educational presentations for the purpose of gaining technical strength and injury prevention awareness for you. These workshops also foster informal discussions and time for answering questions regarding these topics. The best part about these workshops is that they are presented at your studio at your convenience!

All workshops can be tailored to your specific needs, contact us!