DANCERS!

The Anterior Pelvic Tilt (APT) is a common posture issue that many of us, as dancers, are grappling with more than ever before.

APT causes extra-tight hip flexors and loose glutes. YUCK! Who wants loose glutes? Hahaha! In addition, it is nearly impossible to activate the abdominal muscles with an anterior pelvic tilt.

Seriously, though, the biggest problem with APT for dancers is that it puts them at higher risk of injury in the back, hips, and knees, which are the most common injuries in dancers.

Have you ever experienced knee pain when moving into a forward lunge, but not when going into a reverse lunge? More often than not, people do complain of knee pain in a forward lunge as opposed to a reverse lunge, and here's why.

It has everything to do with the movement and momentum in what direction you're traveling, and what stops that movement. When I perform a forward lunge, as I step forward, my momentum is directed forward, and it is my knee joint that counteracts that momentum. That joint needs to be very strong and secure, and I need to maintain nice form in my lunge to avoid pain.

The Benefits of Synovial Fluid in the Joints: Keeping You Mobile and Active

When discussing joint health, synovial fluid often takes center stage, yet it remains a mystery to many. This thick, gel-like fluid plays a crucial role in maintaining the smooth functioning of our joints. Understanding its benefits can help enhance your joint health and overall mobility.

What is Synovial Fluid?

Synovial fluid is a viscous liquid found in the cavities of synovial joints, such as the knees, elbows, and shoulders.

What are the benefits of Synovial fluid?  

Synovial fluid has many different benefits. Here are 2 of the most essential benefits of synovial fluid in training of any kind:

American Council on Exercise (ACE) Concentration Curl Study

In this blog I have drawn out the facts that stand out the most to me, but please feel free to download the full study by ACE in the link below for a deeper understanding and details to the research study.

Download and print the ACE Biceps Study (1.5MB)

You may often hear these phrases while someone is kissing their biceps…

"Suns out, guns out"

"Bicep guns"

"The Gun Show"

"Pythons"

"Bicep bandit"

Whatever you call them, highly developed bicep muscles are more sought after and often overly trained than any other muscle in the human body.

5 Most Common Injuries in Dancers (not in any specific order)

1.   Foot/ankle (sprains & stress fractures)

2.   Knee joint

3.   Hip Complex

4.   Back Strain or Spasm (disc injury)

5.   Arthritis in hip, knee, foot/ankle

Some injuries are out of our control. A Congenital issue or abnormality that a dancer is born with is not in our control; however, it may be managed well if appropriately diagnosed, and with good, solid, consistent Physical Therapy, it may be overcome. An injury resulting from an accident or fall is not always within our control. Having said that, if the accident or fall comes from a lack of strength, we need to understand that it may have been preventable.

Let's delve into the fascinating complexity of the shoulder. The shoulder joint, a marvel of anatomical engineering, is a symphony of three Bones and two joints that connect your arm to your torso, orchestrated by roughly 30 muscles. This intricate system is why shoulder injuries are so challenging to diagnose and treat effectively. 

Tips for successful deltoid strengthening:

"Training muscles over momentum" means prioritizing the targeted muscle group to actively lift the weight during an exercise rather than relying on swinging or body movement to generate momentum and assist in lifting. This can reduce the effectiveness of the exercise for muscle building and increase the risk of injury. It means focusing on controlled movements to maximize muscle engagement instead of using momentum to lift the weight. 

I was a dancer from a young age. In 1990 I became a Certified Group Fitness Instructor (Group X) with the American Council on Exercise (ACE). This was a very natural transition for me. I taught 1990s-style hi/lo aerobics and step classes to the beat of the music. 

Choreographing and memorizing class combinations, cueing with the music, and being in front of a group of people were as comfortable as being at home.

They say, 'The only thing worse than a jazz dancer doing ballet is a ballet dancer doing jazz.' But as dancers, we all have our preferences. Yet, it's the journey of exploring different styles that truly enriches us, both personally and professionally. It's about pushing our boundaries, opening up new horizons, and enhancing our skills.

Muscular balance is not just a concept, it's a key to unlocking your full potential and preventing injuries. Many injuries are caused purely by muscular imbalances, but by striving for balance, you can enhance your performance and stay injury-free.

Did you know that muscle flexibility has several benefits? It's not just about reducing the risk of injury or improving posture. It also enhances your range of motion in joints, boosts athletic performance, increases blood flow to muscles, and even helps with stress relief and pain management. All these benefits stem from preventing muscle tightness and tension. 

Are you ready to elevate your high-kick game to new heights?

Your high kick has anatomy!

By focusing on these areas in addition to kicking and kicking and kicking some more to increase endurance, you can bring your kicks to your desired height! The best news is that these focus areas will also improve your jumps, leaps, and turns! It is a win-win!

In the journey toward health and wellness, a one-size-fits-all approach often falls short. Personalized fitness programs consider individual goals, preferences, and physical conditions, leading to more effective and sustainable outcomes.