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.

Caring for Muscles During the Performance Season

            "Take care of your body.  It's the only place you have to live." - Jim Rohn

          With the Nutcracker performance season upon us, dancers will be spending extra hours in rehearsals, numerous hours in theaters, and will be expending tons of energy entertaining countless audience members.  While performing is the ultimate goal of dance training, it still takes a toll on the body.  My last post addressed the risk of injuries that result from overused and fatigued muscles.  Over the long term, cross-training and periodic training can help prepare dancers for the stress of performance, but it is also important for dancers to know how to care for their muscles during the performance season.

            It is extremely important for dancers to warm-up before all rehearsals and performances.  Warming-up increases blood flow to the muscles, which ensures the delivery of oxygen and fuel, and raises the internal temperature of the muscles, which leads to the increased flexibility necessary to perform beautiful grand jetés and développés.  Most companies will hold a formal warm-up class before rehearsals and performances, but if there is not one available, it is each dancer’s responsibility to take the time to sufficiently warm-up his or her body to reduce the risk of injury.

            After the warm-up is complete and while the dancers are waiting for their turns on stage, is the perfect time to don all those fashionable sweaters and leg warmers that dancers always carry around in their bags.  Many dancers mistakenly wear these clothes at the beginning of class and peel them off as the body grows warm.  Their intended purpose is to keep already warmed-up muscles from growing cold while waiting.

 

            Drinking water is also a necessity to keep muscles working well.  Hydration is extremely important when trying to avoid muscle cramps.  Muscles are 70% water, which is why the fibers can move freely against each other.  When muscles are dehydrated, the lubrication decreases and movement becomes painful.

            Muscles should definitely be stretched once a performance and/or rehearsal are completed.  Static stretching in the wings before an entrance will not help a performance.  Instead it may hinder it!  My post on different types of stretching will help you understand why static stretching before a performing may actually decrease a muscle’s ability to contract efficiently.  When static stretching follows a performance, however, it is a valuable part of the cool-down that keeps dancers flexible and allows time for the internal temperature of the muscles to gradually decrease.  Stretching and cooling down reduce the chance that muscles will cramp or go into spasm when leaving the studio or theater.  Being sure to wear warm clothes over dance clothes  will also help keep muscles from cramping when dancers leave a warm studio or theater and move out into colder air.   

 

            Finally, a snack that is high in protein will help repair any minor muscle damage that might have occurred while dancing and help ensure that the muscles will be ready for another several hours of rehearsing and/or performing the following day.