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.