Health and Harmony

Scorpion pose has become increasingly popular in the dance world and many dancers are lacking the flexibility to perform this skill safely and correctly. Today's tip is a simple stretch that will help you to gain the flexibility needed in your Upper, Mid, and Lower back as well as your hips and shoulders. Most dancers assume that back flexibility is the only thing needed to perform a straight scorpion. Which causes them to put all of the strain on their lower backs and making them more prone

Flexibility and Strength of your back, hips, and chest muscles are crucial for dancers! Especially when performing the advanced skills you see these days. Todays Technique Tuesday tip is an exercise to help work on the flexibility of the back, chest and hips muscles while building the strength in the spine and other stabilizers to support this flexibility. Start on your knees(hip-width apart) and arms overhead with hand together. Try to keep your arms behind your ears for the duration of this exercise. Slowly press your hips forward

Originally published on HVMN by Nate Martins.The moment every athlete wants to avoid.POP!A muscle gives at the gym or on the track, leading to weeks of rehab. Sometimes it’s not even a single moment, but rather, countless hours of overuse that leads a muscle to strain or tear.To avoid rehab, athletes need to be thinking about pre-hab. Get ahead of an injury before it happens.Muscle recovery should be part of every training plan (specifically post-workout). But there are multiple strategies athletes can employ that lead to muscle

Many of my clients struggle with fitting gym time into their schedules and often times need a quick routine to do at home. Whether you fit into this category or are just looking for something new to add into your gym routine, we've got some ideas for you! Items needed for the exercises featured in this post: Bosu Half Disc, Medicine Ball, Furniture sliders(or some comfy socks😉). Each of these exercises can still be performed without the equipment mentioned above by making simple modifications or using objects

If you can easily perform an oversplit and are looking for a way to challenge your front split stretch during class without the use of equipment. Then today's tip is for you! Starting in a front split stretch, lower your upper body towards your front leg until forearms are flat on the ground. Grab your ankle with your hands and lift the front leg off of the ground and hold for a few seconds before lowering and then repeating. https://www.youtube.com/watch?v=f5KXQPFcQEk

Many dancers and gymnast have incredible flexibility in their Lumbar Spine, which can be a great asset. However, this can cause instability in the spine and lead to long term injuries if dancers do not strengthen the core and learn how to lengthen the spine without arching. Here, we are going to work on lengthening without arching and learn to engage the appropriate muscles while doing so. Starting in a quadruped position with a foam roller(or other object) on the lower back. Draw in your core and think

Today's tip is targeted towards strengthening the quadriceps as well as the psoas and other prime mover muscles that are involved in performing a leg extension. Your quads are the prime mover in knee extension. Meaning they are responsible for straightening your leg. The psoas and a few other hip flexors are the prime movers in hip flexion. Which is what happens when we lift our leg in front of us for battements and various leaps. Strengthing these muscles will allow for greater control and strength in

Developing hip strength and turnout is very important for dancers! Especially when it comes to safely and effectively performing the amazing skills we do in routines. Try this exercise to help strengthen all those muscles responsible for laterally abducting and externally rotating your leg. Lay flat on your side with legs extended and a circle resistance band around your thighs. Slowly raise your top leg towards the ceiling and then externally rotate to your natural turn out. With control, reverse this combo and return to starting position and

Balance and Control are incredibly important for dancers! Not only in regards to safety but also in regards to maneuvering through routines seamlessly. Try this exercise to help test your balance and control. Start standing on a half-disc with your foot centered. Slowly raise the working leg into an arabesque position with arms in 2nd. Next, bring your working leg into a turned out retire position and arms into 1st then slowly extend your leg out to the front. Slowly reverse this combo and then repeat. Make sure

Your first question might be, what in the world does proprioceptive mean? Without getting too scientific on you, proprioception basically means "the perception or awareness of the position and movement of the body." The more we challenge our proprioception the better we will get at balance and stability which will help avoid injuries in the future. In this post, I've featured 3 Upper Body exercises that challenge your entire body by adding in a proprioceptive element. All while using very minimal equipment. Tricep Extension on a Bosu Ball- Start