The Dance Belt

This could be taken more ways than one. Yes, all male dancers are REQUIRED to wear a "dance belt." It is a male version of a sports bra, but that is NOT what this post is about. This Dance Belt was specifically designed for alignment. It is a must for an aspiring dancer. This special belt gives you a visual on the alignment of your hips. Therefore, your placement will be correct throughout dance class, your muscle memory will correctly hold your body and you will prevent future injuries. Alignment is not only essential to the beauty of dance but to fundamentals.

If you are a serious dancer or student, I would highly recommend buying this belt.

They can be found at any Dance Store, or my favorite website...Discount Dance.

Dance...Like No One is Watching

A great way to relieve stress is to DANCE. Everyone has closed the door to their bedroom, turned up the music and danced away all of life's strife. Dancing releases endorphins and makes you HAPPY. It not only burns calories but boosts spirits. Who wouldn't want to participate.


So, for today, DANCE...like no one is watching!

{Splits}

The splits are no easy feat. It takes time and a LOT of patience. But, as they say, practice makes perfect. Here are some tips. When attempting your "split" make sure you keep your legs STRAIGHT, no matter how low to can go...keep them straight. Make sure you practice each side evenly and don't forget your middle splits. When sliding into the middle splits keep your feet flexed and stay on your heels to keep the proper turn out in the split.
Hold each split for at least 10 seconds. A tip for the more flexible...if the splits are not a problem, then try to push yourself to go even further. You can place a stack of books next to each foot and attempt to sink your splits while suspended in air.

Keep Stretching!

Strengthening your feet

Strengthening  your feet is key for any dancer or anyone who likes their feet. Benefits of working out your foot muscles include pain-free heel wearing, support in the arches and strength in the toes.

Next time you are at your local Target, pick up a stretch band. Wrap it around your toes and point and flex your foot, with the resistance.

Then you can do simple releves or calf raises by standing with your feet turned out and lifting up to your tippy toes and back down. Do it 25x's.

 These simple exercises will drastically improve your foot health. You'd be surprised how necessary foot stamina is; for those long days in a dance studio or hours on end wearing high heels, your feet will thank you.

Professional vs. Amateur

There is a very distinct difference between Pros and Amateur . If you notice how they hold themselves aka: posture and how they point their feet you can almost always tell if the dancer has had much experience. However, once in awhile that will sneak past you and you will have to take a closer look. The tell-all sign is in the finger-tips. If they are not letting the "energy" shoot out their fingers and toes and instead is letting it be cut off at the ankles and wrists....then you are watching an amateur .

For the dancer: make yourself come across as a pro. Now you have the tips to pull it off.

The Plie

I used to think a Plie was the simplest thing to do. Boy was I wrong! To plie correctly there are several things you need to keep in mind. This post is for the Dancer. Plie means to bend the legs but there is a LOT more to it. Here are some tips:

1. Start in first position.
2. While bending the legs, make sure your knees don't get in front of your toes.
3. Keep your bottom tucked under. Rotators squeezed.
4. Chest held high. Pretend you are balancing a glass plate on your head.
5. Chin lifted.
6. Tummy tight.
7. To straighten legs, squeeze inner thighs together, instead of just straightening the knees.

Now, you have done a plie.

If you can accomplish all of the above while doing a Plie, then you've got it down. Happy Dancing!

Is there such thing as a flexible foot?

 Yes! There are muscles in your foot that need stretching. Even muscles between your toes. Everyone would do well to have their feet massaged and stretched every evening. Just think how renewed you would feel. Here are some simple steps EVERYONE can do by themselves:

1. Roll your foot over a tennis ball. It really works out the kinks.

2. Hold your foot by interlacing your fingers through each toe. This really does help to relax the muscles between the toes. You'd be surprised how much tension you carry there!

3. Kneel down with your toes tucked underneath you. This will give them a good stretch. You will definitely feel it after a few moments.

4. Place the top of your foot underneath a couch and try to move back until your legs are straight. This will stretch the top arch of the foot and ankle muscles.

**Tip of the day: For those of you who LOVE wearing HIGH heels...these stretches are just for you. The more flexibility you have in your ankles and feet, the easier it is to walk in heels.

Toenails

This might come across as gross but it is a fact of life. We all have toenails ,and they need maintenance every 10 days to 2 weeks. Many of us suffer from in-grown toenails. This can be very painful, especially for a ballerina, dancing on Pointe. In-growns can be avoided by cutting the nail STRAIGHT across, and not cutting it too, too short. But for the dancer, I would recommend that you cut your toe nails in a V-like shape. This will prevent the nail from growing into the skin (on the sides) and will keep pressure off of the center of the nail and toe while dancing. Next time you are trimming, give it a try.

A typical day at Ms. BJ's Ballet Studio

As you all know, I have my own little studio behind my house where I teach. A typical class would go as follows:
* warm-up at the barre
* stretch at the barre
* floor exercises
* sit-ups and center floor stretching
* dancing across the floor
* splits 
* center floor combinations
* Reverance

This is a typical Ballet class in my studio.

Classroom Etiquette

Etiquette  in the dance classroom is very simple. Here are some suggestions/rules to abide by:
1. Be prepared.
2. Stretch BEFORE class starts (even if you stretch as part of class).
3. NO talking, unless you raise your hand.
4. NO chewing gum.
5. Hair should be up and neat.
6. Pay attention to your teacher. They don't like to repeat themselves!
7. Don't go digging through your bag in the middle of class, unless you have permission.
8. Try your hardest. Give it your all. 110%.
9. Thank your teacher and/or pianist after class.
10. NO yawning. (You are not working hard enough.)

{the sickle}

Imagine watching a beautifully graceful and coordinated dancer floating across the stage. The music is perfect, the costume is mesmerizing, then all of a sudden, she points her foot only to reveal a SICKLED foot. It might just be a foot but it will ruin the previous picture you had of this once beautiful dancer. YES, that is how important it is NOT to sickle your feet.

Any good teacher will catch this in-correction right off the bat, but it takes practice to point your foot the correct way. A good way to practice is to sit in a pike position, with you feet straight out in front of you, keeping your ankles together, point your feet. Then flex. Once you've mastered this in parallel try it with your feet turned out in first position. You should be reaching your pinkie toe to the ground.


The purpose of this exercise is muscle memory. Once your body "feels" what it is supposed to be doing, it is easier to find that "feeling" in any position. The muscles actually memorize where they need to go and once you get the hang of it, anything different will feel wrong.

For a dancer...the feet is the "cherry on top."

Evolution

Over time the typical ballet class has evolved. When my mother was taking dance classes her teacher would strike them with a yard stick if they were not getting it right.

When I was a child I had a friend who's teacher would threaten to burn them with a lit cigarette, that she was smoking while teaching, if they were not correct.

Now a days teachers are to use constructive criticism and reassurance. It is then up to the dancer to apply the criticism and become better. Don't get me wrong...a ballet class still requires a very strict environment for optimal learning but it is a lot less invasive.

**Tip of the day: Enjoy your teachers and celebrate their critiques. They just want you to be the best you can be.

Posture

Have you noticed how dancers are known for the way they carry themselves? You can usually spot a dancer in a crowd by their posture. This tip is not only for the dancer but for everyone. If you want the posture of a dancer here is what you do...

1. shoulders back and down
2. tummy in
3. chin slightly lifted
4. squeeze your "rotators" aka: holding a quarter between your cheeks.

It should look effortless...not contorted. Now, the benefits of good posture. You can correct scoliosis, you look taller and thinner, and you will appear more confident.

Recycling Choreography

There comes a time in every teacher's career when they run out of fresh ideas. It is a great mind saver to re-use dances on younger generations.  This is ingenious and most observers will never know they are watching the same dance. 

*Tip of the day: You can keep a repretior of choreography and use it over and over again on different dancers.

Stretching with Kids

It is very imporant to teach younger children the importance of stretching. Starting at a young age is a good idea. Here are some simple stretches you can do with you kids, or in your Pre-School Dance classes.

1. Pike stretch: have your tiny dancers touch the sky (reach up) then touch their toes.

2. Butterfly stretch: I tell my girls they can fly anywhere they want. They go around the room telling me where they want to fly. Then we "smell our feet" (head to toes).

3. Point and Flex: We sit in a circle and point and flex our feet while the girls tell me what they did that day.

4. Straddle stretch: We sit in a circle and roll out cookie dough, while stretching to the front and each side. Then we reach forward while putting our imaginary cookies in the oven. Then we set the timer and do "tic- toc" from side to side until our cookies are done.

5. Wheel Pose: I have the girls go into this bridge pose while they pretend cars are driving underneath them.

5.6.7.8.

*A tip for teachers:
Repetition repetition repetition.  Stick with the students who don't get it the first time.  They will always try harder for you if you take the time.

5.6.7.8. and 1,2,3,4,5,6,7,8 and,  okay, again, and, again.
Some just take more time than others to be a successful teacher.

 

* A tip for the dancer:

Learn how to take constructive criticism. You know if your teacher cares if she/he takes the time to fix what you are doing wrong. Apply the suggestions and make yourself the best dancer you can be.