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Tag: corrections

Everyday things you’re probably doing that could hinder your dance and how to fix them

Everyday things you’re probably doing that could hinder your dance and how to fix them

Humans are creatures of habit, but not all habits are good for you, particularly where posture is concerned and we all know how important that is for a dancer. And the thing about habits are that you do them so often without thinking, that you’re probably not even aware you’re doing them. Here are some of the most common things you do every day that could be harming your dance practice.

TECH NECK

The sudden increase in technology and the devices we use daily has had a dramatic effect on our posture. Next time you’re on your phone, tablet, PC, make a note of your posture. Probably shoulders hunched over, with your head dropped forwards. This creates roundness and tightness in your upper back, and puts added strain on your neck. In time, with increased duration, can cause a permanent curvature to the upper spine, not to mention tight muscles which will restrict range of motion in the shoulders.

Combat this by doing lots of upper back stretches and shoulder mobility exercises. If you do yoga, heart opening exercises. If you have a foam roller, lie on your back placing it underneath your shoulder blades. Stretch your arms above your head and gently roll backwards and forwards. You will feel a release sensation in the upper vertebrae. You can also hold the stretch if it feels particularly tight, and let gravity help. A classic shoulder mobility exercise is done with a resistance band or tea towel. Hold either side of the band/towel in front of you, keeping your awns straight. Lift your arms above your head and try and get them to pass all the way back to behind you, then back in reverse. This is a tricky one. You’ll need to start with your arms quite wide apart at first, but with more practice and increases mobility, you’ll be able to accomplish this with your arms closer together.

HIGH HEELS

Wearing high heels may look amazing, but be careful not to wear them too often. Extended periods of time in high shoes puts your feet and ankles under a lot of strain. Corns and hammer head toes are very common afflictions, not to mention other more serious damage. The foot and ankle are at an unnatural angle, which can cause tension and strain through the intrinsic muscles and metatarsals. Wearing heels daily can actually shorten the Achilles’ tendon and tighten the calf muscles, reducing your Demi plie range. Not only that, there’s a real chance of falling off your heels and twisting your ankle or worse!

Combat this by wearing heels for limited times only. If you’re in you feet all day, try and wear flat, comfortable shoes. If your calves are feeling tight, use a yoga block or the first step of your staircase. Put the ball of your foot on the step, and use a chair or wall for balance. Slowly lower your heel down as low as it will go. You will feel a nice stretch of your calf and Achilles’ tendon. Hold for a few seconds and rise back up. Repeat as necessary.

Using a resistance band is also good for reversing damage. Place the ball of your foot in the middle of the band, and pull either end up towards you. Draw circles with your foot in one direction, then the opposite, slowly and controlled. The resistance from the band will help strengthen all the muscles around the ankle.

HEAVY BAGS

Whether heading to college or dance class, you’re probably hiking a huge bag full to the brim with stuff, and all on one shoulder. Stop now! Carrying on one side can really effect you posture. It can cause curvature of the spine, uneven shoulders and weaker muscles on one side of your back depending on which shoulder you favour!

Combat this by only carrying things in your bag that you need for that day/lesson to reduce the weight, and always try and use a rucksack, with both shoulder straps across each shoulder, which distributes the weight more evenly across your back. The tea towel exercise mentioned previously is also good for relieving tension in the shoulders from carrying all day.

You can also try this. Stand side on to a wall. Place your arm closest to the wall at a right angle, coming out from your shoulder parallel and fingers pointing upwards. Turn the palm outwards and place on the wall with your whole forearm. Keeping your arm in that position, take a step slightly forwards, so your arm is now slightly behind you. You should feel a nice stretch across the front of your shoulder girdle.

SITTING INTO YOUR HIPS

Waiting for a bus, stood in a queue or waiting to go into the studio, you’re probably stood with all your weight into your back leg with your hip distended. Doing this for long periods of time or frequently isn’t great for your hips. It can cause also the tendons and ligaments around the hip joint to stretch and lengthen, which in turn weakens them. This will effect the height of your developpes and sometimes even shift your centre of gravity from centre!

Combat this by always standing with weight evenly distributed between the two feet, with knees relaxed and not snapped back into any hyperextension. Exercises for strengthening the hip flexors will also be beneficial. Sit on the floor with your legs extending in parallel in front of you. Without compensating in your lower back, lift one leg off the floor as high as it will go, hold and put it down. You can also pulse the leg once it’s in the air. Repeat on both legs. You can improve on this by placing 2 objects in front of you. If you imagine a clock, at 5 past and 10 past. Again without sloughing, lift the leg over first object, then over the second then back over the first and finish where you started. This builds strength and also mobility for developpes a la seconde.

FEET UP ON THE SOFA

It’s a great to spend an evening relaxing watching the TV, with you feet up. Or is it?! Are you curling your legs up to the side of you? Look at the angle of your feet and ankles. Your top one will be pretty neutral, but I bet you’ll find the foot underneath is bent, flexing in towards you. This stretches and lengthens the muscles on the outer side of your foot, weakening the ones on the inside. This will give your foot a suckling line when extending or pointing and is a dangerous line for pointe work.

Combat this by lifting and extending your legs out in front of you, on a foot stool or similar. It will keep your ankles and feet in neutral alignment without any weight bearing on them. The foot exercise with the resistance band mentioned above is great to help undo this. We also wrote a post on strengthening your feet for pointe, which has more foot exercises you can try. Read about them here https://danceniche.com/2017/05/02/pointe-shoe-chronicles-strengthening-your-feet-for-pointe/

When dance is your chosen craft, your body is your tool. You have a responsibility to look after that tool as best you can. This means avoiding anything that might hinder or damage it, which will ultimately hinder your dance. So just check in with yourself every now and then and be mindful of your posture and what your body is doing. Your dance will thank you for it later!

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Receiving corrections – how to be a good student 

Receiving corrections – how to be a good student 

Why do you go to dance? Is it a hobby? Is it a passion? Do you want to improve? Whatever the reason, when you attend a class, you will enevitably receive corrections from the teacher. Here is how you can be a humble student.

I touched up slight on corrections in my last blog post Class Etiquette http://danceniche.com/2017/05/30/class-etiquette-a-guide-to-good-class-manners  so I’m going to go into a bit more detail to help you.
Firstly, your teacher will assume you are there because you want to be there, and want to LEARN. If you truely want to learn your craft, and excel in it, you have to be humble. No one but no one is born a perfect dancer, you have to work for it. You have to realise your weaknesses and work 10 times harder on them.


ATTITUDE

Always remember, your teacher WANTS you to improve. They would not give a correction if they did not think you were capable of improving on it. They have faith in you! They don’t pick things out to be mean or embarrass you, it’s quite the opposite. So when you receive a correction, don’t see it as a negative thing, see it as an opportunity to impress your teacher. Prove to them you want to be there! Equally, don’t be offended by a correction. Watch your body language and always be thankful for recieving a correction.


MEMORY

Embarrassment is one thing, flippancy is another. You must REMEMBER what your corrections are. A good way to do this is to have a little notebook with you, and at the end of the class, write down any corrections you were given, while they are fresh in your mind. Once your teacher has given you something to work on, they expect just that. So if you’ve written them down and looked over them a couple of times through the week, you will be able to apply yourself more to those areas when doing that particular exercise. One step better than that, is actually WORK on them at home or in between classes! By practicing your errors over and over, you will slowly improve on them, to the point that one day, you won’t even have to think about doing it, your body will just automatically do it! Practice makes perfect!


LISTEN

Your teacher won’t be just giving corrections to you during class. They will be firing them out to anyone at any time that they spot something isn’t quite right. This does not mean that it doesn’t imply to you. Whenever you hear a correction, take it upon yourself to self critique. Ask yourself “am I doing that too?” If you are, you can go about fixing it. Even if you’re not, it will only make you aware of what technique is required for that particular aspect of the exercise. By doing this with every correction, you will be improving on your own technique tenfold. Never assume you don’t need a correction, check if you don’t!!!!

So please above all, don’t take it personally. Take it as a chance to shine. There is no better feeling than working hard on something, repetitively over and over, until finally you crack it! The sense of achievement is huge! You will be so proud of yourself, and so will your teacher. Go make them proud!
Alicia 💗

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