Transitioning from the Virtual Class Back to the Studio Safely

"Slow and steady wins the race." - Welsh proverb

As the country gradually begins to reopen, schools will be beginning a new academic year, and dancers will be flooding back in to studios.

It will be a welcome relief for all of us who have been limited to dancing in bedrooms, kitchens, dining rooms, family rooms and backyards. So…how do we do it in a healthy way that limits the risk of injury?

It is important to remember that even those who have been taking virtual classes will likely not be dancing at the same level they were when everything closed…have they been able to turn at home? Jump on healthy surfaces? Perform traveling phrases or grand allegro?

In order to lessen the risk of injury, precautions should be taken and the return should be gradual.

1)    Gather information before charging headfirst into grand jetés and multiple turns:

·      Create a survey for each dancer, asking what he/she has been doing since the shutdown, inquiring about current levels of fitness, any recent illnesses or injuries and what concerns the dancer might have about returning

·      Create some type of baseline evaluation for your dancers. It should be made to fulfill needs based upon the technique and level of the class. You might consider evaluating the number of relevés and sautés that can be completed correctly before the dancer fatigues and displays poor technique or look at the amount of time a dancer can hold a correct plank.

2)    Consider a phased-in approach – Strength, flexibility and neuromuscular coordination will have decreased (1).  Since dancers will not be performing at the level they were before the shutdown, classes should not pick up right where they left off. The first few weeks should be focus on conditioning exercises and basic technique to help raise fitness levels and reinforce neuromuscular pathways. Work from short sequences, two-legged stationary jumps and single turns toward longer sequences, single-legged jumps, leaps, multiple turns and traveling phrases. 

Expecting too much too soon is a sure way to increase injury risk!

3)    Lastly beware of week three! Studies on military recruits have shown that most injuries occur between weeks 3 & 6 of basic training (2), and dancers will likely experience this same phenomenon. Everyone will be excited during the first two weeks back and on high alert. The body will be in a heightened state and releasing hormones and neurotransmitters like adrenaline and dopamine. They push us forward and dull any pain, making us feel invincible. As the excitement begins to subside, so will the release of these substances. The dancers will not feel as energetic, their bodies will feel tired and will start feeling pain if they have overdone it during the previous two weeks.

It will be both exhilarating and exciting for dancers to return to the studio, however, nothing will be more disheartening than to have a dancer be forced to leave again because of an injury. Dancers need to be guided responsibly through a healthy, phased-in approach that helps them return to the studio and start dancing again!

(1)Narici, Marco et al. (2020) Impact of sedentarism due to the COVID-19 home confinement on neuromuscular, cardiovascular and metabolic health: Physiological and pathophysiological implications and recommendations for physical and nutritional countermeasures, European Journal of Sport Science, DOI: 10.1080/17461391.2020.1761076

(2)Piantanida NA, Knapik JJ, Brannen, S, and O'Connor, F. Injuries during Marine Corps officer basic training. (2000) Military Medicine, 165(7), 515-52

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Masks in the Dance Studio - Harmful or Helpful?

"A challenge only becomes an obstacle when you bow to it." - Ray A. Davis

Since it looks as if masks are here to stay, dance educators and dancers should be aware of how to use them effectively. There has been widespread concern about dancers wearing masks during class –

                        Will they get enough oxygen?

                        Will they be inhaling too much carbon dioxide?

            If an asymptomatic individual is a carrier and inhales expelled droplets, will he or she develop a full-blown case of the illness?

The good news is that there is no evidence that wearing a mask while exercising causes any harm. While masks do present an added obstacle for the body when exercising, the body is fully capable of overcoming the obstacle and meeting any increased demands of energy. It will take time for the body to adapt just as it does when someone begins a new exercise routine. For this reason, students should begin wearing masks for short periods of time with breaks and gradually work up to completing an entire class with a mask without a break.

Several studies on exercising with masks have been conducted within the past 4 years. These studies included high intensity interval training (2), endurance exercises (3) and resistance training (1) while wearing, much more restrictive, altitude training masks.  Alll have determined that exercising while wearing a mask results in no significant changes in heart rate or blood pressure. The studies, however, have found an increase in the rate of perceived exertion (the amount of energy the individual feels he or she must be expending) which makes sense because the mask does present an additional obstacle while exercising (1,2,3,4)

While the endurance exercise study found modestly lower levels of oxygen in the subjects, the levels were well tolerated, and since dance does not fall into the category of endurance training, these findings are not a major concern among dancers (3).

Since cloth masks are not sealed, additional oxygen is allowed to enter through the sides, and most of the exhaled carbon dioxide escapes before the next inhalation. Additionally, the body is strong enough to filter out and withstand  the small percentage of viral droplets that might be exhaled and inhaled again.

Masks will require an adjustment for dancers, and exercises that focus on breathing – inhaling through the nose and out through the mouth – can help prepare them for dancing with a mask. It is important to note that masks that become wet due to sweating are ineffective so dancers should also be encouraged to have a second mask in their bags.

It is an adjustment, however, one that our amazing bodies are capable of making. Will it present a challenge? Definitely, but who better to rise to this challenge than dancers?

(1)Andre, Thomas L. et al. (2018) Restrictive Breathing Mask Reduces Repetitions to Failure During a Session of Lower-Body Resistance Exercise, Journal of Strength and Conditioning Research, 32 (8), 2103-2108.

(2)Biggs, NC, England BS, Turcotte NJ, Cook MR, and Williams, AL. (2017) Effects of simulated altitude on maximal oxygen uptake and inspiratory fitness. International Journal of Exercise Science, 10, 127–136.

(3) Granados, J, Gillum, TL, Castillo, W, Christmas, KM, and Kuennen, MR. (2016) Functional respiratory muscle training during endurance exercise causes modest hypoxemia but overall is well tolerated. Journal of Strength Conditioning Research, 30: 755–762.

(4) Maspero M, and Smith JD. (2016) Effect of an acute bout of exercise using an altitude training mask simulating 12,000 ft on physiological and perceptual variables. International Journal of Exercise Science, 2 (8), Article 90. 

To Mask or Not To Mask...That is the Question

As dance studio owners and dance educators begin to prepare their spaces for reopening after the COVID-19 shutdown, traffic pathways are being re-established; tape, hula hoops and other props are being used to ensure dancers observe distancing guidelines; and new cleaning regimens are being adopted. 

The question on most minds is whether or not dancers need to wear masks….

·       we are not used to wearing masks

·       they make breathing a bit more difficult

·       young dancers are apt to spend  A LOT of time adjusting them

So….are they really necessary?

What We Know

-        COVID is a respiratory virus – it is spread through droplets released when we breathe out

-        a study done in the 1930s by Harvard researcher, William Wells, found that these droplets tend to land about 3 feet away from the person who exhaled

-        staying  6 feet apart can keep these droplets from landing on other people

-        The Center for Disease Control believes these droplets can live on surfaces for 2-3 days.

-        outside air that is circulated through indoor spaces can help disperse the droplets

The Problem

-       it is difficult for dancers, who are constantly in motion, to remain 6 feet apart consistently

-        6 feet of social distancing is recommended under normal circumstances, dancers who are moving will be breathing heavier

-        dancers touch surfaces in the studio like barres and the floor frequently

-        many dance studios do not have access to windows and rely on an air conditioning or closed ventilation system that will recirculate these droplets

Although masks may not be 100% effective at preventing the spread of COVID-19, they provide a barrier and can catch droplets before they are sent out into the air, and land on barres, mirrors, floors or someone else. Dance USA’s guidelines, Dance and Sports Medicine Specialist, Dr. Selina Shah, and the Yale School of Public Health have all been clear – DANCERS NEED TO WEAR MASKS WHEN DANCING!

While it’s clear that wearing masks is necessary to limit the spread of COVID-19, is it healthy for dancers to limit airflow?.......Actually, it might even be beneficial….check back for my next post on how dancers might be able to use masks to become stronger dancers and athletes…

How to Dance at Home Safely During a Pandemic

"Life isn't about waiting for the storm to pass. It's about learning how to dance in the rain." - Vivian Greene

Dance studios have closed…

We’ve entered the virtual world…

Classes have moved online…

EVERYONE is offering dance classes…

So, what do dancers need to know to continue to train safely?

First and foremost, dancers should NOT assume that every dance class posted online presents a safe and healthy way to train.

Dancers need to trust in their past training, use the knowledge they’ve gained and remember what they’ve been taught. Classes need to include a proper warm-up, need to acknowledge that everyone’s body is different, and need to present material in a way that makes sense. If an exercise presented on screen does not feel right or hurts, DON’T DO IT!! Attempting a difficult step without the training that prepares the body for it is a sure way to increase the risk of injury. If it looks too tricky, now is not the time to try it! When dancers are in a studio, teachers are constantly determining what steps and exercises students are ready for and can provide personalized guidance for performing them correctly and  safely. When dancers are on their own, that safety net disappears.

Finding a safe space to train 

Dancers are now dancing in bedrooms, living rooms, kitchens and even outside. A dance studio is designed to provide a safe space in which the body can train. At home there are obstacles like couches, lamps, chairs, beds, stoves and railings. It is usually the teacher’s job to make sure the studio is a safe space with obstacles removed and floors swept and cleaned.  It is now the dancer’s job to look at the space in which they are training and determine if it is safe and how dancing might need to be adapted. Some furniture might need to be moved or movements might need to be smaller to avoid kicking a couch or smacking a foot or arm on a railing.

Evaluating the dance surface 

The best surface for dancers is a sprung wood floor, but homes do not normally have those. Dancers are now training on rugs, floors covered by ceramic or vinyl tiles or the ground. It is important that dancers realize that turning on a carpeted or sticky floor or an uneven surface could increase the risk of twisting an ankle or knee. 

Dancers might need to  limit the turns they are doing, substituting balancing in the turning position instead - they will still be developing strength and gaining something from the exercise. Also, dancers might consider wearing a dance sneaker or regular sneaker to decrease the impact on the body during jumps. In general, it might be best to limit the amount of jumping done in our home studios and work on relevés instead - again, dancers will still be gaining something from the exercise.

Warming up 

The tendency when we’re training at home is to simply turn on the computer, phone or tv and begin our dance class. We lack the transition time we usually have as we move between activities in our day. It is important for dancers to warm up before a home class just as they would when taking class in a studio. A quick cardio warm-up or some dynamic stretching will prepare the dancer’s body as well as mind for what is coming next.

Cooling Down 

Lastly, it’s important for dancers to take some time to cool-down and transition back into life after an online class. This time is perfect for static stretching. Dancers can use the time to increase flexibility, help decrease muscle soreness and slow down heart rates before dancers return to re-join their new lives.