Learning ideas for May 11-15: Preventing injuries

May 08, 2020

Learning ideas for May 11-15: Preventing injuries

Hi Dancers! How are you doing? Of course I would love to receive a message from you. I am curious to hear what you have been up to and how everything is going for you during this time. I miss you all and hope you are still dancing! Send me a message and I will be sure to write you back! My email is naromanchuk@cbe.ab.ca

Preventing Injuries

Just a reminder to everyone to be safe especially while dancing in your own home. "Canada's National Ballet school has physiotherapists that have shared information about preventing dance injuries". Website: https://www.nbs-enb.ca/Resources/Dancers-Physio-Tips/Injury-Prevention

1. Be careful with big movements following stationary positioning

First, get up slowly and walk around to allow your tissues to return to their neutral states and then you'll be safe to do bigger movements away.

2. Be aware of your stress or lack of sleep

Be more gentle with your body on those days.

3. Make sure to fully rehabilitate following injuries

Otherwise, you set yourself up for more injuries. Even when pain is no longer present, your body is not fully recovered and any weaknesses or "sleep" reflexes need to be restored back to optimal health.

4. Make sure each joint has the necessary range of motion

For each movement(s) you perform. Avoid high-amplitude movements in ranges the muscles or joints cannot move to properly.

5. Use good body posture and body mechanics as often as possible

6. Stay hydrated- drink lots of water

All of our tissues have a high proportion of water and keeping them supple helps to avoid common overuse injuries.

7. Use your common sense in risky situations and remove unnecessary hazards

When possible, remove hazards such as loose carpets, objects or wires that could be tripped on. Modify your speed when in slippery situations, like walking on ice.

8. Be honest about your fitness level

If it's been months or years since doing a specific physical activity, start off at a lower intensity and build up gradually.

9. Always do a proper warm-up/cool down

A warm-up is not considered stretching, it is starting to exercise slowly, and gradually increasing the pace and intensity over a 5 minute period if you need to stretch, make sure you only stretch when you are truly WARM.

10. Listen to your body!

My favorite dance video this week: The Evolution of Dance

Here are some free workouts

1. Join Keaira LaShae for this unique Hip Hop Tabata inspired workout. This workout is fun and highly energetic (length 24:32)

2. Body by Simone is a celebrity trainer that works with celebrities such as Taylor Swift, Julianne Hough and Reese Witherspoon. Try this 20 minute workout and burn up a sweat (length 22:11).

Free dance classes

1. dancED movement project from Edmonton are offering live streamed free dance lessons on their instagram live story. Check their bio for dates and times offered.

Instagram page here

2. Here is a West African combination from Ailey Extension's teacher Maguette Camara. Enjoy this class with live accompaniment by Mangue Sylla (length 36:11).